Can Better Sleep Improve Your Brain Health?

The link between Cognitive Health and Your Sleep

The Importance of Sleep for Brain Health

The importance of sleep is well-documented, but the scale of sleep deprivation has become so severe that the World Health Organization (WHO) has declared it a global sleep loss epidemic in first-world nations.

Lack of sleep, both in quantity and quality has been linked to:

• Increased risk of stroke and heart attack

• Depression and anxiety

• Cognitive decline, dementia, and brain fog

• Delayed recovery from brain tumors and central nervous system disorders

• Slower healing of spinal conditions, including slipped discs

  
  

Recovery from brain and spine conditions can be significantly affected by poor sleep. Ensuring adequate and quality sleep is crucial for neurological and spinal health, as it supports brain function, nerve regeneration, and overall healing.

Singapore’s Growing Sleep Deprivation Problem

A recent study highlighted that Singaporeans are among the world’s worst sleepers. The Philips 2019 Sleep Study found that:

• Singaporeans sleep an average of 6.3 hours on weekdays and 6.7 hours on weekends—both below the global average.

• Experts recommend at least 8 hours of sleep daily.

  
  

Key Statistics on Sleep Quality in Singapore

• 7 in 10 Singaporeans rated their sleep as “somewhat well” or “not well at all”.

• 39% reported that their sleep quality has worsened over the past 5 years.

• 65% experienced daytime sleepiness multiple times a week.

  
  

Common Causes of Poor Sleep in Singapore

• 61% – Stress and worry (higher than the global average of 54%).

• 35% – Poor sleeping environment.

• 30% – Entertainment media (TV, internet, social media before bed).

• 14% – Partner’s snoring.

• 10% – Disrupted sleep schedule.

Amidst this crisis, 81% of Singaporeans want to improve their sleep and brain health, but many do not know where to start.

How to Improve Your Sleep for Better Brain and Spine Health

1) Struggling with Insomnia? Exercise May Help

• Regular physical activity can improve sleep quality by promoting energy depletion and tissue recovery.

• Avoid exercising right before bed. Exercise at least 3 hours before sleep to avoid overstimulation.

  
  

2) Boost Your Melatonin Naturally

• Melatonin is a hormone that regulates sleep. As we age, melatonin production decreases, making it harder to fall asleep.

• Eat melatonin-rich foods, including:

  ✅ Eggs

  ✅ Salmon

  ✅ Pistachios & walnuts

  ✅ Tomatoes, peppers, grapes, strawberries, cherries

  
  

3) Improve Your Sleeping Habits

• Go to bed at a fixed time every night, including weekends.

• Avoid screens before bed. Reduce exposure to blue light from phones, tablets, and TVs.

• Relax before sleeping. Try meditation or herbal tea to promote calmness.

4) Reduce Blue Light Exposure at Night

• Blue light suppresses melatonin, tricking your brain into thinking it’s daytime.

• Reduce blue light exposure by:

  ✅ Using red or orange reading lamps instead of bright white lights.

  ✅ Activating blue light filters on your smartphone in the evening.

  
  

5) Sleeping Enough but Still Feeling Tired? You May Lack Deep Sleep

• Deep sleep is the most restorative sleep stage, essential for:

  ✅ Brain cell repair

  ✅ Tissue growth and recovery

  ✅ Memory consolidation

  
  

• Tips to enhance deep sleep:

  ✅ Maintain a consistent sleep routine, even on weekends

  ✅ Manage stress through relaxation techniques.

  ✅ Exercise regularly.

  ✅ Eat nutrient-rich foods to support sleep cycles.

The Link Between Sleep and Cognitive Function

Lack of REM sleep and deep sleep has been linked to reduced cognitive function, including:

• Brain fog and forgetfulness

• Slower reaction times

• Difficulty concentrating

• Increased risk of Alzheimer’s and dementia

  
  

By prioritising sleep, you can protect your brain health and reduce your risk of neurological disorders.

Sleep & Brain Health Care at Singapore Brain Spine Centre

At Singapore Brain Spine Centre, we specialise in:

✅ Diagnosis & management of sleep disorders affecting brain function.

✅ Treatment for cognitive decline, brain fog, and neurological conditions.✅ Comprehensive brain and spine health evaluations.

Struggling with Sleep Deprivation? Improve Your Brain Health Today

If you experience sleep deprivation, brain fog, or cognitive decline, it’s time to prioritise quality sleep. A well-rested brain is essential for memory, focus, and overall well-being.

📞 Book a consultation today at Singapore Brain Spine Centre and take the first step toward a healthier brain and better sleep!