Getting enough sleep isn’t just about feeling rested. It also helps us stay healthy and live longer. Studies show that poor sleep—either too little or at odd hours—can increase the risk of diseases and shorten lifespan. In Singapore, where many people work long hours, sleep deprivation is becoming a common health issue.
Why Sleep Matters for a Long Life
Sleep helps the body recover, boosts memory, and balances hormones. Without enough sleep, your immune system weakens, stress goes up, and your body has trouble healing itself. This raises the risk of heart disease, diabetes, obesity, and even cancer. A 2020 study in Singapore found that 44% of adults don’t get enough sleep during the workweek. This lack of sleep may lead to stress, illness, and shorter life spans.
Health risks of poor sleep include:
- Heart Disease: Ongoing sleep loss raises blood pressure and inflammation.
- Diabetes: Sleep affects how your body controls blood sugar.
- Memory Problems: Over time, bad sleep can cause memory loss or dementia.
How Strength Training Can Improve Sleep
While sleep is important, strength training can help improve it. People who lift weights or do resistance workouts tend to sleep better and stay healthier. Adding strength training to your weekly routine can help reduce the harm caused by poor sleep.
How strength training helps:
- Better Sleep Quality: People fall asleep faster and sleep more deeply after strength training. A 2019 study showed fewer sleep problems in people who lift weights.
- Hormone Balance: Strength workouts help manage cortisol (the stress hormone) and boost growth hormone levels during sleep, which aids recovery.
- Lower Stress and Better Metabolism: Strength training reduces stress and improves how your body uses energy, both of which support better sleep.
The Sleep Crisis in Singapore
Singaporeans are sleeping less. Almost half of adults sleep less than seven hours a night. A study by Duke-NUS Medical School linked short sleep to diseases like diabetes and high blood pressure. People who sleep fewer than six hours a night may face a higher risk of early death.
Simple Steps for Better Sleep and Health
If you want to sleep better and live longer, start with small changes. Good sleep habits and regular strength training can make a big difference.
Try these tips:
- Stick to a Schedule: Sleep and wake up at the same time daily.
- Make Your Room Sleep-Friendly: Keep it cool, dark, and quiet.
- Lift Weights Weekly: Train at least 2–3 times a week.
- Watch What You Eat and Drink: Avoid caffeine or heavy meals close to bedtime.
Final Thoughts
In Singapore, sleep loss is hurting long-term health. But the good news is that change is possible. Strength training and good sleep habits can help your body recover, boost energy, and protect your health. Together, they give you the tools to live a longer, stronger life.
References:
- PMID: 10449014
- PMID: 20019660
- PMID: 18843722
- PMID: 30562999
- Singapore National Sleep Study, 2020, HealthHub Singapore
- PMID: 9997082
- Duke-NUS Medical School, Singapore, Sleep Study, 2019
