- Nearly half of Singaporeans, working adults and students, sleep less than 7 hours on weekdays.
- Lack of sleep can directly lead to weight gain, through hormonal changes, food cravings, and reduced activity.
- Exercising regularly - 30mins a day, for 5 days a week, up to 2 hours before bedtime – can help to promote better sleep.
Lack of sleep or the sleeping of less than seven hours a night, was found to be common among Singaporen working adults.
Why are Singaporeans not sleeping enough?
Researchers from SingHealth Polyclinics (SHP), a member of the SingHealth group, conducted a study to find out why Singaporeans are not sleeping enough, and what that means for their health.
“There are many studies out there, but none were done to compare sleep patterns of residents in two local housing estates with different population profiles. Our study helps us identify common factors that lead to the loss of sleep among Singaporeans,” said Dr Tan Ngiap Chuan, Director, Research, SHP, who led the study.
The study tracked 350 participants aged 21 to 80 at Sengkang and Bukit Merah polyclinics, and was published in an international medical journal.
The sleep gap
- 44% of participants – mainly students and adults over 40 – slept fewer than 7 hours on weekdays.
- Many in this group tried to “catch up” on weekends, but a quarter remained sleep-deprived even then.
- By contrast, homemakers, retirees, and the unemployed generally had more consistent and adequate sleep.
Those who did sleep well often had:
- Regular bedtimes
- Fewer difficulties falling asleep
- A habit of regular exercise
- No smoking history
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How lack of sleep affects your health
The body heals and restores itself during sleep. Missing out night after night can take a serious toll:
Physical effects
- Daytime fatigue and poor stamina
- Increased risk of obesity, diabetes, hypertension, and metabolic syndrome
- Shortened life expectancy
Mental effects
- Slower reaction time and impaired judgement
- Weaker memory and concentration
- Poorer work or academic performance
Emotional effects
- Higher risk of mood disorders, depression, and anxiety
“If more people are able to sleep adequately, it may reduce the number of accidents, and everybody will be safer,” noted Dr Tan.
The link between sleep and weight gain
One striking consequence of sleep deprivation is its connection to obesity.
Research shows that adults who get less than 6 hours of sleep (instead of the recommended 7–8) are more likely to gain weight.
The Nurses’ Health Study, which tracked 68,183 middle-aged women over 16 years, found that women who slept 5 hours or less were 15% more likely to become obese.
“There is a convincing link between sleep deprivation and weight gain. We frequently cross-refer patients between the weight management service and the sleep disorders unit,” say doctors from the Obesity Centre at Singapore General Hospital (SGH), a member of the SingHealth group.
Why does poor sleep cause weight gain?
- Hormonal changes
- Lack of sleep raises ghrelin (the hunger hormone) and lowers leptin (the satiety hormone).
- This makes you feel hungrier while reducing your ability to sense fullness.
- Cravings for high-calorie food
- A tired brain responds more strongly to junk food, especially fatty or carbohydrate-rich snacks.
- Sleep-deprived people are awake for longer hours, giving them more chances to snack — especially at night.
- Reduced physical activity
- Fatigue makes it harder to exercise, leading to fewer calories burned.
- Instead, people often turn to sedentary activities like TV or phone scrolling.
The result? A slow but steady increase in weight over time.
5 tips for better sleep and healthier weight
- Go to bed and wake up at the same time every day.
- Stay physically active with regular exercise. Exercise 30mins a day, for 5 days a week, up to 2 hours before bedtime. Don’t exercise too near bedtime, otherwise it would keep you awake.
- Avoid daytime naps.
- Skip alcohol and caffeine close to bedtime.
- Have a nightly wind-down routine to relax before sleep. Having a bedtime routine creates habitual conditioning to signals to the body it is time to sleep.
Other habits that can affect sleep
The SHP study also identified modifiable lifestyle behaviours that can improve or disrupt sleep:
- Using computers or playing games in bed late at night
- Studying or reading in bed
- Sleeping in the same room as children
- Drinking caffeinated drinks within 2 hours of bedtime
- Smoking, which stimulates the brain and disrupts rest
Interestingly, using mobile phones in bed was not strongly linked to shorter sleep in the study, though more research is needed.
“They can still use their devices, but they should put them away and let their minds rest at least one hour before bedtime. It’s like a cooling-off period, so to speak,” advised Dr Tan.
Bottom line
Sleep is more than rest — it is essential for healing, mental clarity, and weight regulation. Chronic sleep deprivation not only makes you tired, but also raises your risk of obesity, chronic disease, and emotional difficulties.
The good news: many of the factors behind poor sleep are within your control. By making small, consistent changes to your daily habits, you can enjoy better sleep, improved health, and a sharper mind.
Ref: F26
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