How many hours of sleep do adults need?#
Most adults should aim for at least seven hours of sleep a night. HealthHub Singapore advises adults to strive for at least seven hours each day, and notes that the right amount varies with age.
Hours alone don't tell the whole story. Seven broken hours can leave you more tired than six and a half unbroken ones. If you regularly sleep seven hours or more but still wake up unrefreshed, look at what is interrupting your sleep: noise, light, heat, a restless partner, late caffeine or discomfort in bed. If tiredness continues despite good habits, it is worth checking with a doctor.
How do I know if my sleep quality is poor?#
The clearest sign of poor sleep quality is waking up unrefreshed even after spending enough hours in bed. Other common signs include taking a long time to fall asleep, waking several times a night, struggling to get back to sleep, and feeling sleepy or irritable during the day.
Try keeping a simple note for two weeks: bedtime, wake time, how often you woke and how you felt in the morning. Patterns often point to a cause, such as waking when the room heats up at 3am or after late-night kopi. If you still sleep badly after improving your habits for a few weeks, speak to a doctor.
What is the best sleeping position?#
There is no single best sleeping position. The best one is the position you sleep comfortably in, with your head, neck and spine kept in a fairly straight line.
Each position asks something different of your bed. Side sleepers need a surface that lets the shoulder and hip sink in slightly, plus a higher pillow to fill the gap to the neck. Back sleepers need support under the lower back so it doesn't sag, with a medium pillow. Stomach sleeping tends to arch the lower back and twist the neck, so stomach sleepers usually do better with a firmer surface and a thin pillow. Most people change positions through the night, so test a mattress in every position you use.
Why do my shoulder and hip ache when I sleep on my side?#
Aching shoulders and hips after side sleeping usually mean too much pressure is building on those points. This happens when the surface is too firm for your body, so your shoulder and hip can't sink in, or when your pillow is too low and your shoulder takes extra weight.
When testing a mattress, lie on your side for several minutes and notice whether your shoulder feels pushed up into your neck. A thicker or softer comfort layer on top of a supportive base often feels better for side sleepers. See what side sleepers should look for. If the ache continues during the day or after changing your bed, check with a doctor or physiotherapist.
What bedroom temperature is best for sleep in Singapore?#
A cool, comfortable room generally helps sleep. Health bodies such as the US National Heart, Lung, and Blood Institute and the NHS recommend a quiet, dark and cool bedroom, while SingHealth's HealthXchange advises a room that is neither too cold nor too warm, and well ventilated.
In Singapore this takes some effort. The National Environment Agency has noted that night temperatures can stay above 29°C during warm, humid spells. Air-conditioning on a timer, a fan for air movement and light, breathable bedding all help. There's no single perfect number. Find the setting where you neither wake up sweating nor reach for a blanket.
Why do I feel hot at night, and what can help?#
Feeling hot at night usually comes from a mix of a warm room, heavy bedding and a sleep surface that holds body heat around you. On humid Singapore nights sweat also evaporates slowly, so you feel warmer than the thermometer suggests.
Start with the room: air-conditioning or a fan, and cotton or other breathable sheets. Then look at the bed. Dense foam that you sink deep into can trap more warmth around your body, while layers with air channels, springs and breathable covers are designed to let air move. Cool-touch cover fabrics feel cool when you first lie down, but they do not replace good airflow. For how materials differ, see how mattresses stay ventilated.
Why do I wake up stiff or achy?#
Waking up stiff has many possible causes, including staying in one position too long, a pillow at the wrong height, low activity during the day, or a mattress that no longer supports you evenly.
A useful first check is whether the stiffness eases soon after you get up and move around. Then look at your bed. If your mattress has a visible dip where you sleep, or you feel better after nights away from home, the mattress may no longer be giving even support. See signs it is time to replace a mattress. A mattress can improve comfort, but it is not a treatment. If stiffness lasts for weeks or comes with swelling or pain at rest, see a doctor.
Is a firm mattress better if I have back pain?#
Not necessarily. The idea that a very firm mattress is best for the back is not well supported. In a randomised trial published in The Lancet in 2003, people with chronic non-specific low back pain who slept on medium-firm mattresses reported better results than those on firm ones.
That is one study, and comfort is personal. What most people need is a surface that keeps the spine in a natural line: firm enough that the hips don't sag, soft enough that pressure points can settle. No mattress treats back pain. If your back pain hasn't improved after a few weeks, is worse at night or comes with other symptoms, health services advise seeing a doctor.
My partner's movements wake me up. What can help?#
If you wake every time your partner turns over or gets up, look for a mattress that limits motion transfer, and consider a larger bed size.
Individually wrapped pocket springs move more independently than connected spring units, and memory foam layers absorb movement rather than passing it across the bed. To test this in a showroom, lie on one side while your partner rolls over and sits up on the other, then swap. A King gives each of you more space than a Queen. Separate blankets also stop the tug-of-war at night. Read more about which constructions reduce motion transfer.
What is a good bedtime routine?#
A good bedtime routine is a calm, repeatable wind-down that starts about an hour before bed, with the same bedtime and wake time every day.
The NHS and HealthHub both stress going to bed and getting up at similar times each day, including weekends. For the last hour, choose quiet activities such as reading, a warm shower or gentle stretching, and dim the lights. If worries keep you awake, write them down with tomorrow's to-do list before bed. Keep the routine simple enough to follow on busy weeknights, because consistency matters more than any single step.
Is it bad to use my phone in bed?#
Using your phone right before sleep can make it harder to fall asleep. HealthHub Singapore recommends avoiding electronic devices for at least 60 minutes before bed, explaining that blue light from screens suppresses melatonin, the hormone that helps regulate the sleep-wake cycle.
Content matters too: work emails and social media keep the mind busy. Practical steps include charging your phone outside the bedroom, using an ordinary alarm clock, and switching on night mode and do-not-disturb from an hour before bed. If you must use a device, keep the brightness low and choose something calm, such as an audiobook with the screen off.
How late can I drink kopi or tea without affecting my sleep?#
To be safe, finish your last coffee, kopi or tea by early afternoon. The US National Heart, Lung, and Blood Institute notes that the effects of caffeine can last up to eight hours, so a 4pm drink can still affect a midnight bedtime.
Caffeine also hides in soft drinks, energy drinks, chocolate and some teas. People vary in how sensitive they are, so test it: drop afternoon caffeine for a week and see whether you fall asleep faster. Alcohol is another common culprit. HealthHub notes it may help you fall asleep faster but can disrupt sleep later in the night.
Are afternoon naps good or bad for sleep?#
Short, early naps are generally fine, while long or late naps can make night-time sleep harder. The National Heart, Lung, and Blood Institute suggests adults nap for no more than 20 minutes, and that people who have trouble sleeping at night limit naps or take them earlier in the afternoon.
A 15 to 20 minute nap after lunch can lift alertness without leaving you groggy. Napping for an hour or more, or dozing on the sofa after dinner, can reduce how sleepy you feel at bedtime. If you need long naps every day despite a full night in bed, mention it to a doctor.
What should I do if I can't fall asleep after 20 minutes?#
If you're still awake after about 20 minutes, get up, do something quiet and relaxing in dim light, and go back to bed when you feel sleepy. This is the approach the NHS recommends.
Lying in bed frustrated teaches your brain to link the bed with being awake. Avoid checking the time repeatedly and avoid bright screens while you're up. Reading a book in another room or listening to calm music works well. Keep your wake time the same the next morning, even after a bad night. If trouble sleeping continues for several weeks, speak to a doctor, as ongoing insomnia can be treated.
How much difference does a mattress really make to sleep?#
A mattress affects how comfortable you are in bed: how evenly you are supported, how much pressure builds on your shoulders and hips, how warm you feel and how much you notice a partner moving. It cannot fix sleep problems caused by stress, routine, caffeine or medical conditions.
A practical way to judge it: if you sleep better in hotel beds or other people's homes, or wake up with aches that fade once you're up, your mattress may be part of the problem. If you sleep poorly everywhere, start with routine and the room, and speak to a doctor if it continues. When choosing a new mattress, test it the way you actually sleep. See how to test a mattress in a showroom.
Sources
- HealthHub Singapore (MindSG): Sleeping Well, Adults
- National Heart, Lung, and Blood Institute (NIH): Healthy Sleep Habits
- NHS Every Mind Matters: How to fall asleep faster and sleep better
- HealthXchange (SingHealth): Tips for good sleep hygiene and sleep habits
- National Environment Agency: Warm and humid nights with onset of southwest monsoon conditions (2 June 2025)
- Kovacs et al. (2003), The Lancet: Effect of firmness of mattress on chronic non-specific low-back pain
- NHS 111 Wales: Back pain
This information is general education, not medical advice. No mattress treats a medical condition. If sleep problems or pain continue, please see a doctor.