--- title: How Sleep Affects Your Health | ResMed SG description: Learn more about sleep health. Getting a good night's sleep is just as important to your overall health as eating well and exercising regularly. --- [ I’m a healthcare professional ](https://ap.resmed.com/healthcare-professional) - [Why ResMed](https://www.resmed.sg/whyresmed) - [3G Notice](https://www.resmed.sg/faq-3g-network-devices) - [Knowledge hub](https://ap.resmed.com/en/knowledge) - [Find a distributor](https://www.resmed.sg/find-a-distributor) - [Sleep apnea](https://www.resmed.sg/sleep-apnea) - Symptoms - [Home sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [What is Sleep Apnea ?](https://www.resmed.sg/sleep-apnea/what-is-sleep-apnea) - [What causes sleep apnea ?](https://www.resmed.sg/sleep-apnea/sleep-apnea-causes) - [What are the symptoms of sleep apnea?](https://www.resmed.sg/sleep-apnea/sleep-apnea-symptoms) - [Effects of sleep apnea](https://www.resmed.sg/sleep-apnea/effects-of-sleep-apnea) - [Sleep Apnea Diagnosis](https://www.resmed.sg/sleep-apnea/sleep-apnea-diagnosis) - [Sleep tests](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [Sleep apnea treatment options](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment) - [CPAP therapy](https://www.resmed.sg/cpap-therapy) - CPAP trial - [MyAir](https://www.resmed.sg/myair) - [CPAP Maintenance](https://www.resmed.sg/sleep-apnea/cpap-maintenance) - [Finding the right mask](https://www.resmed.sg/sleep-apnea/finding-the-right-mask) - Diagnosis - Sign of sleep apnea - How is sleep apnea diagnosed - Home sleep test - Treatment - What is CPAP? - [CPAP Trial](https://www.resmed.sg/cpap-trial) - [Sleep apnea treatment journey](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment-journey) - Sleep apnea treatment options - Sleep apnea treatment handbook - Are you new to sleep apnea treatment ? - Getting used to sleep apnea therapy - Tips for falling asleep on CPAP - CPAP therapy - [Product list](https://www.resmed.sg/sleep-apnea/products) - [AirCurve 10 Devices -SG](https://www.resmed.sg/products/devices/aircurve-10) - Products & support - [AirFit F40](https://www.resmed.sg/products/masks/airfit-f40) - [AirMini App](https://www.resmed.sg/airmini-app) - [Product list](https://www.resmed.sg/sleep-apnea/products) - [The right CPAP mask](https://www.resmed.sg/sleep-apnea/finding-the-right-mask) - CPAP devices - [CPAP accessories](https://www.resmed.sg/products/accessories/airmini-accessories) - [Astral accessories](https://www.resmed.sg/products/accessories/astral-accessories) - [Stellar accessories](https://www.resmed.sg/products/accessories/stellar-accessories) - [ResMed Battery & Converters Accessories](https://www.resmed.sg/products/accessories/resmed-battery-converters-accessories) - [CPAP Humidifcation & Tubing Accessories](https://www.resmed.sg/products/accessories/cpap-humidification-tubing-accessories) - [CPAP Maintainance](https://www.resmed.sg/sleep-apnea/cpap-maintenance) - [MyAir](https://www.resmed.sg/myair) - Finding the right CPAP mask - [AirSense 10 Devices](https://www.resmed.sg/products/devices/airsense-10) - [Astral Devices](https://www.resmed.sg/products/devices/astral) - [Stellar Devices](https://www.resmed.sg/products/devices/stellar) - [AirCurve 10 Devices](https://www.resmed.sg/products/devices/aircurve-10) - [Lumis 150 Devices](https://www.resmed.sg/products/devices/lumis-150) - [Airmini Devices](https://www.resmed.sg/products/devices/airmini) - [Airstart 10 ](https://www.resmed.sg/products/devices/airstart-10) - [Mask](https://www.resmed.sg/mask/airfit-n30i) - [ResMedN | myNight](https://www.resmed.sg/mask/airfit-n30i) - [Home Sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [ AirFit N30 Mask](https://www.resmed.sg/products/masks/airfit-n30) - [AirFit P30i Mask](https://www.resmed.sg/products/masks/airfit-p30i) - [ AirFit F20 Mask](https://www.resmed.sg/products/masks/airfit-f20) - [ AirFit N30i Mask](https://www.resmed.sg/products/masks/airfit-n30i) - [ AirFit P10 Mask](https://www.resmed.sg/products/masks/airfit-p10) - [ AirTouch F20 Mask](https://www.resmed.sg/products/masks/airtouch-f20) - [ Pixi Mask](https://www.resmed.sg/products/masks/pixi) - [AirFit N20 Mask](https://www.resmed.sg/products/masks/airfit-n20) - [Product Warrenty](https://www.resmed.sg/product-warranty) - [airfit-n20](https://www.resmed.sg/products/masks/airfit-n20) - [My Air Staging](https://www.resmed.sg/myair) - [AirTouch N30i](https://www.resmed.sg/products/masks/airtouch-n30i) - [Snoring](https://www.resmed.sg/snoring) - About snoring - [What is snoring](https://www.resmed.sg/snoring/what-is-snoring) - [What causes snoring](https://www.resmed.sg/snoring/what-causes-snoring) - [Symptoms (signs) of snoring](https://www.resmed.sg/snoring/signs-that-you-snore) - [How to stop snoring](https://www.resmed.sg/snoring/how-to-stop-snoring) - How to stop snoring - [Sleep health](https://www.resmed.sg/sleep-health) - Health & wellness - [About sleep health](https://www.resmed.sg/sleep-health/about-sleep-health) - [How to sleep better](https://www.resmed.sg/sleep-health/how-to-sleep-better) - [Symptoms of poor sleep](https://www.resmed.sg/sleep-health/sleep-deprivation-symptoms) - [Articles](https://www.resmed.sg/blog) [![resmed_h_pos_clr_rgb_250121](https://www.resmed.sg/hs-fs/hubfs/logo/resmed_h_pos_clr_rgb_250121.png?width=100&height=21&name=resmed_h_pos_clr_rgb_250121.png "resmed_h_pos_clr_rgb_250121")](https://www.resmed.sg/) - [Sleep apnea](https://www.resmed.sg/sleep-apnea) - Symptoms - [Home sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [What is Sleep Apnea ?](https://www.resmed.sg/sleep-apnea/what-is-sleep-apnea) - [What causes sleep apnea ?](https://www.resmed.sg/sleep-apnea/sleep-apnea-causes) - [What are the symptoms of sleep apnea?](https://www.resmed.sg/sleep-apnea/sleep-apnea-symptoms) - [Effects of sleep apnea](https://www.resmed.sg/sleep-apnea/effects-of-sleep-apnea) - [Sleep Apnea Diagnosis](https://www.resmed.sg/sleep-apnea/sleep-apnea-diagnosis) - [Sleep tests](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [Sleep apnea treatment options](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment) - [CPAP therapy](https://www.resmed.sg/cpap-therapy) - CPAP trial - [MyAir](https://www.resmed.sg/myair) - [CPAP Maintenance](https://www.resmed.sg/sleep-apnea/cpap-maintenance) - [Finding the right mask](https://www.resmed.sg/sleep-apnea/finding-the-right-mask) - Diagnosis - Sign of sleep apnea - How is sleep apnea diagnosed - Home sleep test - Treatment - What is CPAP? - [CPAP Trial](https://www.resmed.sg/cpap-trial) - [Sleep apnea treatment journey](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment-journey) - Sleep apnea treatment options - Sleep apnea treatment handbook - Are you new to sleep apnea treatment ? - Getting used to sleep apnea therapy - Tips for falling asleep on CPAP - CPAP therapy - [Product list](https://www.resmed.sg/sleep-apnea/products) - [AirCurve 10 Devices -SG](https://www.resmed.sg/products/devices/aircurve-10) - Products & support - [AirFit F40](https://www.resmed.sg/products/masks/airfit-f40) - [AirMini App](https://www.resmed.sg/airmini-app) - [Product list](https://www.resmed.sg/sleep-apnea/products) - [The right CPAP mask](https://www.resmed.sg/sleep-apnea/finding-the-right-mask) - CPAP devices - [CPAP accessories](https://www.resmed.sg/products/accessories/airmini-accessories) - [Astral accessories](https://www.resmed.sg/products/accessories/astral-accessories) - [Stellar accessories](https://www.resmed.sg/products/accessories/stellar-accessories) - [ResMed Battery & Converters Accessories](https://www.resmed.sg/products/accessories/resmed-battery-converters-accessories) - [CPAP Humidifcation & Tubing Accessories](https://www.resmed.sg/products/accessories/cpap-humidification-tubing-accessories) - [CPAP Maintainance](https://www.resmed.sg/sleep-apnea/cpap-maintenance) - [MyAir](https://www.resmed.sg/myair) - Finding the right CPAP mask - [AirSense 10 Devices](https://www.resmed.sg/products/devices/airsense-10) - [Astral Devices](https://www.resmed.sg/products/devices/astral) - [Stellar Devices](https://www.resmed.sg/products/devices/stellar) - [AirCurve 10 Devices](https://www.resmed.sg/products/devices/aircurve-10) - [Lumis 150 Devices](https://www.resmed.sg/products/devices/lumis-150) - [Airmini Devices](https://www.resmed.sg/products/devices/airmini) - [Airstart 10 ](https://www.resmed.sg/products/devices/airstart-10) - [Mask](https://www.resmed.sg/mask/airfit-n30i) - [ResMedN | myNight](https://www.resmed.sg/mask/airfit-n30i) - [Home Sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) - [ AirFit N30 Mask](https://www.resmed.sg/products/masks/airfit-n30) - [AirFit P30i Mask](https://www.resmed.sg/products/masks/airfit-p30i) - [ AirFit F20 Mask](https://www.resmed.sg/products/masks/airfit-f20) - [ AirFit N30i Mask](https://www.resmed.sg/products/masks/airfit-n30i) - [ AirFit P10 Mask](https://www.resmed.sg/products/masks/airfit-p10) - [ AirTouch F20 Mask](https://www.resmed.sg/products/masks/airtouch-f20) - [ Pixi Mask](https://www.resmed.sg/products/masks/pixi) - [AirFit N20 Mask](https://www.resmed.sg/products/masks/airfit-n20) - [Product Warrenty](https://www.resmed.sg/product-warranty) - [airfit-n20](https://www.resmed.sg/products/masks/airfit-n20) - [My Air Staging](https://www.resmed.sg/myair) - [AirTouch N30i](https://www.resmed.sg/products/masks/airtouch-n30i) - [Snoring](https://www.resmed.sg/snoring) - About snoring - [What is snoring](https://www.resmed.sg/snoring/what-is-snoring) - [What causes snoring](https://www.resmed.sg/snoring/what-causes-snoring) - [Symptoms (signs) of snoring](https://www.resmed.sg/snoring/signs-that-you-snore) - [How to stop snoring](https://www.resmed.sg/snoring/how-to-stop-snoring) - How to stop snoring - [Sleep health](https://www.resmed.sg/sleep-health) - Health & wellness - [About sleep health](https://www.resmed.sg/sleep-health/about-sleep-health) - [How to sleep better](https://www.resmed.sg/sleep-health/how-to-sleep-better) - [Symptoms of poor sleep](https://www.resmed.sg/sleep-health/sleep-deprivation-symptoms) - [Articles](https://www.resmed.sg/blog) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) About sleep apnea - [What is sleep apnea ](https://www.resmed.sg/sleep-apnea/what-is-sleep-apnea) - [Causes of sleep apnea](https://www.resmed.sg/sleep-apnea/sleep-apnea-causes) - [Symptoms of sleep apnea](https://www.resmed.sg/sleep-apnea/sleep-apnea-symptoms) - [Effects of sleep apnea](https://www.resmed.sg/sleep-apnea/effects-of-sleep-apnea) Helpful articles - [Is sleep apnea hereditary ](https://www.resmed.sg/blog/is-obstructive-sleep-apnea-hereditary) - [Getting used to your sleep apnea therapy](https://www.resmed.sg/blog/getting-used-to-your-sleep-apnea-therapy) - [What are the symptoms of sleep apnea for women ](https://www.resmed.sg/blog/what-are-the-symptoms-of-sleep-apnea-in-women) - [True or false - top 4 sleep apnea myths busted](https://www.resmed.sg/blog/top-4-sleep-apnea-myths-busted) - [ResMed blog](https://www.resmed.sg/blog) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) Do I have sleep apnea - [Signs of sleep apnea](https://www.resmed.sg/sleep-apnea/sleep-apnea-symptoms) - [How is sleep apnea diagnosed](https://www.resmed.sg/sleep-apnea/sleep-apnea-diagnosis) Sleep test - [Home sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) Getting started - [What is CPAP](https://www.resmed.sg/blog/what-is-cpap) - [Sleep apnea treatment journey](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment-journey) - [Sleep apnea treatment options](https://www.resmed.sg/sleep-apnea/sleep-apnea-treatment) - [Are you new to sleep apnea treatment ](https://www.resmed.sg/blog/the-beginners-guide-to-sleep-apnea-therapy) - [Getting used to sleep apnea therapy](https://www.resmed.sg/blog/getting-used-to-your-sleep-apnea-therapy) - [Tips for falling asleep on CPAP](https://www.resmed.sg/blog/7-tips-for-falling-asleep-using-your-cpap) Treatment options - [CPAP therapy ](https://www.resmed.sg/cpap-therapy) - [Product list](https://www.resmed.sg/sleep-apnea/products) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) Sleep apnea products - [Product list](https://www.resmed.sg/sleep-apnea/products) - [CPAP masks](https://www.resmed.sg/sleep-apnea/products?category=all-masks) - [CPAP devices](https://www.resmed.sg/sleep-apnea/products?category=all-devices) - [CPAP accessories](https://www.resmed.sg/sleep-apnea/products?category=all-accessories) - [Home sleep test](https://www.resmed.sg/sleep-apnea/home-sleep-test) Support & tools - [CPAP Maintainance](https://www.resmed.sg/sleep-apnea/cpap-maintenance) - [MyAir](https://www.resmed.sg/myair) - [Finding the right CPAP mask](https://www.resmed.sg/sleep-apnea/finding-the-right-mask) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) About snoring - [What is snoring ?](https://www.resmed.sg/snoring/what-is-snoring) - [What causes snoring ?](https://www.resmed.sg/snoring/what-causes-snoring) - [What are the symptoms of snoring ?](https://www.resmed.sg/snoring/signs-that-you-snore) - [Different types of snoring ?](https://www.resmed.sg/snoring/what-is-snoring#hs_cos_wrapper_widget_1677756079127) Helpful articles - [Sleeping positions - which are best ?](https://www.resmed.sg/blog/sleeping-positions-which-is-best-or-worst) - [Does your partner snore ?](https://www.resmed.sg/blog/how-to-stop-a-snoring-partner) - [Does your bedtime buddy snore the night away ?](https://www.resmed.sg/blog/does-your-bedtime-buddy-snore-the-night-away) Free sleep assessment The first step is to complete our free sleep assessment. Ensure that you answer all question as honestly as possible. [ Learn more ](https://www.resmed.sg/online-sleep-assessment) Prevention & treatment - [How to stop snoring?](https://www.resmed.sg/snoring/how-to-stop-snoring) - [Snoring - should I seek help?](https://www.resmed.sg/blog/snoring-is-it-just-a-lot-of-hot-air#why-seek-help) - [Self help snoring remedies](https://www.resmed.sg/snoring/how-to-stop-snoring#hs_cos_wrapper_widget_1677756356963) Sleep health Whether you want to fall asleep faster, enhance your sleep, lift your energy and mood, these sleep-boosting tips and products will help you to awaken your best self. [ Learn more ](https://www.resmed.sg/sleep-health/about-sleep-health) Sleep health - [About sleep health](https://www.resmed.sg/sleep-health/about-sleep-health) - [How to sleep better](https://www.resmed.sg/sleep-health/how-to-sleep-better) - [Symptoms of poor sleep](https://www.resmed.sg/sleep-health/sleep-deprivation-symptoms) Sleep health hub Is you or your partner's snoring a sign of a more serious health condition? [ Learn more ](https://www.resmed.sg/blog) Most popular articles - [5 trusted tips to sleep better at night](https://www.resmed.sg/blog/5-tips-to-sleep-better) - [What is sleep hygiene? 5 tips to better sleep](https://www.resmed.sg/blog/sleep-hygiene) - [How to develop healthy sleep habits](https://www.resmed.sg/blog/how-to-develop-healthy-sleep-habits) - [How sleep boosts your immune system](https://www.resmed.sg/blog/how-sleep-boosts-your-immune-system) Browse by category - [Sleep health](https://www.resmed.sg/blog?topic=sleep-health) - [Snoring](https://www.resmed.sg/blog?topic=snoring) - [Sleep apnea](https://www.resmed.sg/blog?topic=sleep-apnea) What's your sleeping score ? To find out what your sleep score is, simply download the Sleep Score App here, follow the instructions and give it a try. [ Learn more ](https://www.resmed.sg/sleep-health/about-sleep-health) Sleep health products - [Why ResMed](https://www.resmed.sg/whyresmed) - [3G Notice](https://www.resmed.sg/faq-3g-network-devices) - [Knowledge hub](https://ap.resmed.com/en/knowledge) - [Find a distributor](https://www.resmed.sg/find-a-distributor) Call Us: [1800 737 633](tel:1800737633) # About sleep health Did you know nearly 4 in 10 people experience less than three nights of good sleep a week?1 Good sleep is essential to good health. A good night's sleep helps you feel good and be more alert, you feel more energetic and can concentrate better. Getting enough sleep is one of the most important things you can do for your health and well-being. Be your best self and enjoy life through better sleep **It's time to make friends with sleep again!** ![What-is-sleep-health-ResMed-Sg](https://www.resmed.sg/hs-fs/hubfs/NEW-SG-2024/What-is-sleep-health-ResMed-Sg.webp?width=1500&height=1001&name=What-is-sleep-health-ResMed-Sg.webp) ## What is sleep health? Getting a good night's sleep is just as important to your overall health as eating well and exercising regularly.2 So if you're snoring or regularly waking up tired you're probably not getting the amount and quality of sleep you need. [![Take free sleep assessment](https://no-cache.hubspot.com/cta/default/3445757/1fcde950-b860-410e-b247-cfd33a5a5b5c.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/1fcde950-b860-410e-b247-cfd33a5a5b5c) ## Why is sleep health important? Your body and mind depend on a good night's sleep for your physical and mental health as well as your quality of life.3 While we sleep many important functions take place that helps the body to repair itself. Sleep also supports brain function and improves memory and mood.4 Without enough sleep we are more likely to experience problems with reaction times, thinking, concentration, memory, mood and it increases the risk of mistakes and accidents. Sleeping poorly night after night can also contribute to long term chronic health problems.4  ![How-sleep-deprivation-affects-you](https://www.resmed.sg/hs-fs/hubfs/NEW-SG-2024/How-sleep-deprivation-affects-you.webp?width=1500&height=1001&name=How-sleep-deprivation-affects-you.webp) ## How sleep deprivation affects your health The average night’s sleep around the world lasts just 6.8 hours.1 Poor sleep can impact your health in several ways, including: - Drowsiness can slow your reaction time as such as being drunk.5 - Lack of sleep also makes it more difficult to think and learn efficiently.3 - Both men and women who are sleep deprived have lower libidos.3 [![Poor sleep signs](https://no-cache.hubspot.com/cta/default/3445757/c31abfda-ab11-402f-bc28-20a73bfd73f7.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/c31abfda-ab11-402f-bc28-20a73bfd73f7) Health benefits of getting enough sleep You need good, regular sleep for the health of both your brain and your body. Why your brain needs sleep3 When you sleep, your brain is still working, getting you set up for the day ahead. A good night's sleep helps your brain with learning as well as problem-solving. It affects your focus, creativity and decision making. Why your body needs sleep3 While you sleep, parts of your body repair themselves; including your heart and blood vessels. Sleep also helps balance hormones, which is why people who are sleep deprived are more prone to obesity and diabetes. ## How much sleep do you really need? The amount of sleep you need changes over your lifespan. A newborn baby needs around 16 hours of sleep in every 24 hours and about half of that is REM* (dream sleep). By the time you reach adolescence, you can most likely meet your sleep needs with 8 1/2 hours of sleep a night, and only 2 of these will be REM sleep. At 50 years, you may get by on 6 hours with less than 1 hour of REM a night. *REM is short for 'Rapid Eye Movements'. REM sleep is when you're most likely to dream. ![About Sleep Health - Graph](https://www.resmed.sg/hs-fs/hubfs/01-2023-Resmed-emergingAsia/SG/About-sleep-health/About-Sleep-Health-Graph.webp?width=600&name=About-Sleep-Health-Graph.webp) **How your sleep needs change as you age.6 **Adapted from: The Development Course of Sleep. (2007). Sleep Syllabus. It's not just the amount and type of sleep that changes with age.7 Other things happen to your sleep patterns. As you age, your sleep tends to be more shallow and you may find you're disturbed more easily during the night by outside noises or a restless bladder. Older people often like to have an afternoon nap which can interfere with their sleep at night. They're also more likely to go to bed early and wake up early. Pain can also disrupt sleep during the night. ## The different phases of sleep8 While you're asleep, your brain is cycling through different stages and levels of sleep. Each one has a purpose although scientists don't yet fully understand their roles in sleep health. Stage 1: Light Sleep Stage 2: Non REM sleep Stage 3: Deep sleep Stage 4: REM Sleep Swipe ![The-4-stages-of-sleep-01](https://www.resmed.sg/hubfs/01-2023-Resmed-emergingAsia/SG/The-4-stages-of-sleep-01.svg) **Light sleep** Light sleep occurs as you're drifting off to sleep. This stage may last for several minutes, during which time your pulse and breathing slow down and your muscles begin to relax. At the same time, your brain waves begin to change to sleep mode. ![The-4-stages-of-sleep-02](https://www.resmed.sg/hubfs/01-2023-Resmed-emergingAsia/SG/The-4-stages-of-sleep-02.svg) **Non REM sleep** Before you enter deeper sleep, you go through a stage of non-REM sleep. Your pulse, breathing and brain waves continue to slow, your body temperature drops and your muscles relax more. ![The-4-stages-of-sleep-03](https://www.resmed.sg/hubfs/01-2023-Resmed-emergingAsia/SG/The-4-stages-of-sleep-03.svg) **Deep sleep** This is the kind of sleep you need to ensure that you wake up feeling like you slept well. You get most of your phase 3 sleep during the first half of the night. Your pulse, breathing and brain waves slow further and it’s quite difficult to wake up from this stage of sleep. ![The-4-stages-of-sleep-04](https://www.resmed.sg/hubfs/01-2023-Resmed-emergingAsia/SG/The-4-stages-of-sleep-04.svg) **REM sleep** Your first period of REM sleep (when you’re most likely to dream) usually takes place about an hour and a half after falling asleep. If someone looked at you while you were in REM sleep, they’d notice that your eyes are moving rapidly from side to side behind your closed lids. Your brain waves change and resemble the brain waves seen when you’re awake. You breathe faster, and your pulse increases. If you are woken during REM sleep, you may remember your dream. During the night your brain will cycle through these sleep phases, favouring REM sleep and lighter sleep as you approach morning. ## What to do if you're suffering from poor sleep Getting a good night's sleep isn't just about going to bed on time -- although that's very important. 'Sleep hygiene' is a term that the experts use to describe habits and practices that are conducive to good sleep at night and full alertness in the daytime.10 Try these 4 sleep hygiene tips to give yourself the best chance of getting better quality sleep each night: ##### 1. Make time for sleep Sleep is just as important to your health as diet and exercise, so make sure you've got enough time for sleep and plan the rest of your day around it. ##### 2. Create consistent sleep habits Good sleep is easier when you follow a routine. Create a consistent bedtime ritual. By going to bed and waking up at the same time, you'll find it's easier to fall asleep each night. ##### 3. Create a comfortable sleep environment Sleep is just as important to your health as diet and exercise, so make sure you've got enough time for sleep and plan the rest of your day around it. ##### 4. Turn off before bed Whether it's TV, reading, email or texting, give yourself a nice window of time to unplug and relax before bedtime. Your body should associate your bed with sleep so avoid activities that ramp up your brain activity instead of slowing it down. Screens and bright lights can also suppress melatonin production - making it difficult to fall asleep. [![Tips to sleep better](https://no-cache.hubspot.com/cta/default/3445757/ad55d9b7-4cbc-4c2e-9ae0-6ca6e1c569bd.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/ad55d9b7-4cbc-4c2e-9ae0-6ca6e1c569bd) ## 3 things to avoid at night to improve your sleep health   ##### A big meal Avoiding a big meal within 3 hours of bedtime reduces your risk of experiencing heartburn which can wake you from sleep.8 ##### Alcohol Even though it can make you sleepy initially, the effect wears off and can interfere with healthy sleep. ##### Coffee Caffeine-containing drinks and stimulant drugs can make it difficult to sleep well. What might be affecting your sleep quality? If you've worked on improving your sleep health and you're still concerned about it, it's time to look more closely at what's going on. The two most likely culprits are:   Insomnia This has several possible causes. Once you discover the cause you can work on finding the solution.   Sleep apnea Sleep apnea (also spelt sleep apnoea) affects 3 in 10 men and nearly 2 in 10 women.12 [![Find out if you have it](https://no-cache.hubspot.com/cta/default/3445757/553d50da-26e0-45d2-9e22-3c34a0a8f081.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/553d50da-26e0-45d2-9e22-3c34a0a8f081) [![Take free sleep assessment](https://no-cache.hubspot.com/cta/default/3445757/01d06bc5-f41f-476b-9a4d-8ddeb12d13c7.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/01d06bc5-f41f-476b-9a4d-8ddeb12d13c7) ## When to seek treatment If you feel like you're doing everything you can to get a good night's sleep but you still wake up without the energy to do things you enjoy, there might be more to the story. If you have sleep apnea, you're not breathing properly when you're asleep. You may be completely unaware that you have this condition. It can lead to daytime sleepiness and, left untreated, you may experience long term health problems. Take our [free sleep assessment](https://www.resmed.sg/online-sleep-assessment) to see if you're at risk. ### Diagnosing unresolved sleep issues If the solution to your sleep problem continues to elude you, consider [booking an appointment](https://www.resmed.sg/find-a-distributor) with our partner to discuss your concerns or talk to your doctor to see if they can help you pin down the reason why you're not getting a good night's sleep. ### Sleep disorder prevention13 Apart from practising good sleep hygiene, here are some other steps you can take to prevent sleep a disorder from interfering with your sleep and daytime alertness. - **Get regular exercise,** but do it earlier in the day, at least 3 to 4 hours before bed. - **Avoid taking an afternoon nap.** It can make it more difficult for you to get to sleep at night. - **Maintain a normal weight,** and reduce weight if you need to. Being overweight and obese are associated with snoring and sleep disorders such as obstructive sleep apnea. ## Improve your day-time energy with these tips on how to sleep better [![A to ZZZ guide](https://no-cache.hubspot.com/cta/default/3445757/b6dd2b13-81d0-42de-9c6a-8984ccbab382.png)](https://cta-redirect.hubspot.com/cta/redirect/3445757/b6dd2b13-81d0-42de-9c6a-8984ccbab382) ### Citations 1 **Source:** ResMed online sleep survey of individuals across 17 countries. Survey conducted December 2023-January 2024. n=36,000. Report available at [https://document.resmed.com/documents/global/2024-Sleep-Survey.pdf](https://document.resmed.com/documents/global/2024-Sleep-Survey.pdf) 2 **Source: **[https://www.sleepfoundation.org/physical-health/diet-exercise-sleep](https://www.sleepfoundation.org/physical-health/diet-exercise-sleep) 3 **Source: **[https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf](https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf) accessed 2 Aug 2019 4 **Source:** [https://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/Healthy+living/Healthy+Sleep/](https://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/Healthy+living/Healthy+Sleep/) accessed 28 June 2019 5 **Source:**  [https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1 ](https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1) 6 **Source:** [https://www.habitot.org/hab/newsletter/sleep/sleep_over_the_lifespan_nrem_rem_ratio.html](https://www.habitot.org) accessed 6 June 2019 7 **Source:** [Genetics, Aging and Sleep: Sleep and Aging](https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-79#:~:text=Elderly%20adults%20typically%20have%20relatively,of%20Sleep%3A%20What%20is%20Sleep.) 8 **Source:** [https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep) accessed 6 June 2019 9 **Source:** Brinkman JE and Sharma S, StatPerls Treasure Island (FL): StatPearls Publishing; 2019 Jan 10 **Source:** [https://www.sleepfoundation.org/articles/sleep-hygiene](https://www.sleepfoundation.org/articles/sleep-hygiene) accessed 17 June 2019 11 **Source:** [https://www.sleepapnea.org/acid-reflux-gerd-sleep/](https://www.sleepapnea.org/acid-reflux-gerd-sleep/) accessed 7 Aug 2019. 12 **Source:** Peppard et al. Am J Epidemiol. 2013;177(9):1006–14. 13 **Source:** [https://www.webmd.com/sleep-disorders/preventing-sleep-problems](https://www.webmd.com/sleep-disorders/preventing-sleep-problems) accessed 17 June 2019 ## Awaken your best With the assurance of our 35 years history and expertise in sleep, ResMed empowers our customers on their journey to an invigorated life through better rest. It's our mission to breathe new life into overall health and performance, helping you to awaken your best. 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