This post is part 1 of 4 in our Sleep Awareness Month series. This month, we’re diving into the science of sleep—how it impacts our health in ways we often overlook and how we can achieve better sleep, better health, and better well-being.
In fast-paced cities, where long hours, late nights, and screen time are the norm, sleep is often the first thing we sacrifice. But rest isn’t just about recharging—it’s essential for brain function, heart health, and productivity. So what happens when we don’t get enough? Here’s what the research says—and why it’s time to rethink our relationship with sleep.
Why Prioritise Rest?
The Singapore Health Promotion Board (HPB) recommends 7-9 hours of sleep per night, yet studies show that 44% of Singaporeans don’t get enough sleep on weekdays. It was even found that “51% of residents get less than 7 hours of sleep daily”, as reported by CNA.
According to the World Health Organization (WHO), chronic sleep deprivation can lead to:
- Cognitive decline and memory loss
- High blood pressure and heart disease
- Weakened immunity and slower recovery from illness
- Weight gain and metabolic disorders
With Singapore ranking among the most sleep-deprived nations, improving sleep quality is more urgent than ever.
The Science Of Sleep
Ever noticed that you’re more likely to get sick when you’re sleep-deprived? That’s because deep sleep is when your body repairs, recovers, and strengthens your defences. From boosting immunity to supporting brain and heart health, sleep is the foundation of overall well-being.
Immune System
- Boosts immune defences: According to a study by Mayo Clinic, deep sleep triggers the production of cytokines, proteins that fight infections and inflammation.
- Prevents illness: Less sleep = fewer cytokines = weaker immunity, making you more prone to colds and other infections.
- Supports faster recovery: Sleep helps your body produce white blood cells, which fight off viruses and bacteria.
Cognitive Function
- Prevents cognitive decline: Research from Cambridge University found that sleeping fewer than six hours a night reduces decision-making and problem-solving skills.
- Improves memory and learning: Sleep helps your brain process and store information, enhancing focus and creativity.
- Flushes out toxins: The glymphatic system clears out harmful proteins like beta-amyloid, linked to Alzheimer’s disease.
Heart Health
- Prevents heart disease: The CDC shares how sleep is linked to a higher risk of stroke, heart attacks, and cardiovascular issues.
- Lowers blood pressure: Deep sleep regulates heart rate, reducing the risk of hypertension.
- Reduces inflammation: Chronic sleep deprivation increases stress hormones like cortisol, putting extra strain on the heart.
Emotional Well-being
- Mood Regulation: A study by Columbia Psychiatry notes how sleep deprivation increases irritability and emotional instability, contributing to anxiety and depression.
- Increased Stress & Anxiety: Poor sleep elevates cortisol (stress hormone) levels, leading to higher anxiety and reduced emotional resilience.
- Higher Risk of Burnout: Without adequate rest, stress accumulates, leading to burnout and difficulty coping with daily challenges.
Read more: 7 Common Sleep Myths, Debunked
How Sleep Affects Productivity
- Reduced Focus & Decision-Making: Studies by Singapore Health Hub highlights that sleep deprivation impairs cognitive function as much as alcohol intoxication, affecting judgment and problem-solving skills.
- Lower Work Performance: An article in the Harvard Business Review shares how employees who get less than 6 hours of sleep per night show decreased productivity and increased absenteeism.
- Higher Workplace Accidents: Lack of sleep affects reaction time and alertness, increasing the risk of mistakes in high-focus environments.
The Long-Term Impact of Sleep
Sleep isn’t a luxury—it’s a non-negotiable pillar of health. By prioritising high-quality rest, you’re actively investing in cognitive function, heart health, and immune resilience.
The good news? Small changes can make a big impact—establishing a consistent bedtime routine, choosing the right sleepwear, and optimising your sleep environment all contribute to better rest. Your health begins with the way you rest. Start making sleep a priority today.
More Ways to Improve Your Sleep:
5 Things You Need in Your Bedroom for Good Health