Can I take naps to compensate for lack of sleep? | Active Health

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Hi! My name is J-Ing and I am your
Active Health Lab Expert from Sengkang, and I’ll be answering your questions from….. this bowl Yeah so I think the amount of
sleep varies from person to person. So 7.5 hours is just the rule of thumb. If someone, who due to their nature of your job, like sometimes we get participants
who are working on shift and they can only get 6.5 hours, it still falls back with looking at your
productivity level during the day. So if you find that by past lunch time you are dozing off, and you are resorting to snacking or
drinking coffee just to keep yourself awake, then that is indicative you might need a little bit more sleep. I think it’s really down to Singapore context, a lot of us are bound because of your job. It will be good to stick to a routine bedtime and wake time. Usually on weekdays we are quite obedient but what happens on the weekends or long holidays
is such that we have a massive sleep in. So sometimes a lot of people can be saying that “Oh I have a massive sleep in
for 8 to 9 hours on the weekend but why am I still feeling exhausted?” So this is what we call social jet lag. So social jet lag is such that on Mondays to Fridays, because of work and school, we kind of go to sleep let’s say standard for kids 10pm
and wake up at 6am to go to school, and for adults the same thing. Then on weekends, because we have the luxury of sleeping in, no obligations of waking up in the morning right? So what happens on Friday is we go out for supper, we go out for late night movie, we party hard and then we have a massive sleep in on Saturdays and the same thing happens on Saturday night because you know you have the
luxury of sleeping in on Sundays. Then what happens on Sundays is such
that your body gets slightly confused. So you kind of struggle to
fall asleep on Sunday night, and that’s when you feel a lot
more sluggish on Monday morning. So it will be highly recommended that on weekends, we try not to deviate from our sleep time
and wake time for more than an hour. That will help us reduce the accumulation of fatigue and help us feel fresh on Mondays. To sum it all up, you can always measure your quality of sleep just by looking at your productivity
level during the wakeful day and how dependent you are on caffeine. Well, supplements should always be the last resort simply because it can be quite costly and if you think about it long-term, obviously it is not a sustainable habit to have. So let’s look into natural ways. So natural ways, behaviour and your environmental. So, what are the little habits that you kind of enjoy that puts you in a nice and
relaxed state before you get to bed. It can be things like meditating, journaling,
or just putting on to like white noise in the background. That’s for behaviour. And in terms of environmental, maybe some people prefer sleeping in a really
cold room where you turn down your aircon, or some people just prefer to be sleeping with the fan on. So simple environmental habits
and your little behaviour practices, learn to identify them and
then practice them as a routine and soon you will realize that
you can do without supplements. However, if you really want to purchase supplements, then a good and sensible approach to this is seek consultation with your local doctors just so that you know that you’re getting prescribed legit pills. Or do more research, ensuring that the supplements you’re purchasing
has been approved by the relevant authorities. Don’t just quote any influencer for discount. Okay moving on to our next question. Yeah, it’s a common question we always get asked. “Can I use naps to compensate for lack of sleep?” Well. it really depends on whether or not
we have the luxury of sleeping during the wakeful day because most of us are at work and I don’t think your boss will be
too pleased if you’re sleeping at your desk. So in terms of naps, of course
it’s better than supplements. If you can have a nap… it will be highly advisable
to get what we call “Power Naps”. So power naps are short and sweet. However, when someone goes in for a big nap, that’s when we wake up feeling
even more lethargic than before. So you know there are times
where you go in for a big afternoon nap and when you wake up you feel like “Waaah why can’t I get my body out of bed” and then you just tend to doze off and sleep even more. So that is what we call “Sleep Inertia” where you wake up feeling
even more lethargic than ever. So keep your naps short and sweet. Ultimately, a nap should help you
feel a lot more recharged and energised. So back to the question, can I use naps
to compensate for lack of sleep? Well, naps are just mainly what we call
the recharge time during the day. But ultimately, your nap can’t replace
a good night sleep of at least 7.5 to 8 hours. So stick to that. Alright guys! Thanks for watching this episode. If you have a question that you would like
to ask any of our Active Health experts Feel free to send them through to us and hopefully
we will be answering you questions in the next episode. Typically what time do you all sleep?

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