Are Singaporeans getting enough sleep? Many of us are juggling fast-paced lives, and catching those precious Z's can sometimes feel like a luxury. But what are the unique sleep habits that define our Singaporean sleep culture? From early risers to night owls, and everything in between, sleep plays a crucial role in our daily lives and overall well-being. Did you know that many Singaporeans find it hard to get the recommended 7-9 hours of sleep due to long working hours and late-night screen time? Our bustling city life often leads to high stress levels, which can significantly impact sleep quality. Additionally, the tropical climate with its heat and humidity can make it challenging to fall and stay asleep. The urban environment in Singapore contributes to this issue as well. Constant noise from traffic and construction, along with light pollution from streetlights and electronic devices, can disrupt our natural sleep cycles. Cultural habits such as late-night suppers and social activities further delay bedtime, making it harder to wind down after a long day. Work culture also plays a significant role. The high expectations and demanding nature of many jobs in Singapore lead to extended working hours and the pressure to stay connected even after work hours. This often results in less time for relaxation and sleep. Moreover, the widespread use of electronic devices before bed can interfere with our body's natural sleep signals, making it difficult to fall asleep. Interestingly, the preference for air-conditioned spaces in our tropical climate can also affect sleep. While air conditioning helps to cool down, the dry air it creates might not be conducive for a good night's rest. Furthermore, the social emphasis on productivity and achievement can sometimes overshadow the importance of rest and recovery. As our city continues to advance, it's crucial to balance technological and economic progress with health and well-being. By understanding and addressing these sleep-related issues, we can work towards a more well-rested, productive, and healthy Singapore. Promoting a culture that values rest will not only enhance individual well-being but also contribute to a more vibrant and dynamic society. Curious to know more? Check out the link in Comments for the full article.
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What’s the price of a good night’s sleep? Well, the price of a bad night’s sleep was calculated by Australia’s Sleep Health Foundation back in 2017 – they found that a third of adults weren’t getting the right amount of sleep each night with an annual cost of $45 million to the country. Understandably, discerning travellers are increasingly seeking experiences that prioritise a restful sleep and at Quest, we are committed to ensuring our guests can rejuvenate with a superior night’s sleep. 😴 We’ve partnered with female-founded Australian brand, The Essential Way, to create a bespoke, gift-sized version of their Sleep Tight Pillow Spray. Crafted in regional Victoria from 100% natural ingredients, this blend of lavender and bergamot is designed to promote rest and relaxation. A few spritzes on pillows and bed sheets can help guests unwind and experience the restful sleep they need. 💤 We’ve recruited sleep expert Olivia Arezzolo to share her top tips for getting a good sleep when travelling. Olivia is the go-to sleep guru for Fox, Sky News, New York Post and Forbes; and bestselling author of Bear, Lion or Wolf, a guide to great sleep that’s been published in 10 countries. “In order to sleep deeply and wake up refreshed, we need a sleep sanctuary - it will make or break our success,” says Olivia. “When travelling, this can be a lot harder. This is why I am so happy to partner with Quest - from a pillow spray to a sleep playlist, through to a quality mattress with customised pillow topper; Quest is creating the foundation for deep quality sleep.” Watch this video to discover Olivia's secrets to sleep and visit our website for more: https://lnkd.in/gGg67Ves It’s another way we’re meeting our promise to deliver effortless stays. #QuestApartmentHotels #Quest #AscottAustralia #TheAscottLimited #SleepTourism
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Functional Medicine Practitioner, Bestselling Author, Speaker, Patient Listener, Creative Educator, Resolving Chronic Disease and Helping You Reclaim Your Health One Bite at a Time
Sunlight plays a crucial role in regulating our sleep patterns, a fact that's often overlooked in our modern, indoor-oriented lifestyles. Understanding the science behind this can help us improve our sleep quality dramatically. Our bodies operate on a circadian rhythm, an internal clock that dictates our sleep-wake cycle, primarily influenced by light exposure. Sunlight, particularly in the morning, signals our brain to wake up and start the day. It suppresses the production of melatonin, the hormone responsible for sleepiness, thus boosting our alertness and energy levels. Exposure to natural light in the morning helps regulate the circadian rhythm. It clearly distinguishes between wakefulness and sleepiness, making it easier to fall asleep at night. Aim for at least 20-30 minutes of morning sunlight. If you're an early riser, even better - the earlier the exposure, the more aligned your rhythm will be. In contrast, the blue light emitted by screens (phones, computers, TVs) mimics daylight, confusing our circadian rhythms. It can lead to difficulty falling asleep. Reducing screen time in the evening and using blue light filters can mitigate this effect. Incorporating sunlight into your routine can be achieved through a variety of practical tips. Start with a morning walk or outdoor exercise, which exposes you to sunlight and promotes physical health. Position your workspace near a window to benefit from natural light throughout the day. Take regular breaks outside, especially if you work indoors; a quick walk or just a few minutes in the sun can make a difference. On cloudy days or during winter, consider using a light therapy box that simulates natural sunlight. In the evening, manage your light exposure by dimming the lights in your home as bedtime approaches and limiting screen time to signal to your body that it's time to wind down. Making these small changes a part of your daily routine can significantly improve your sleep quality. Not only does this enhance physical health, but it also boosts mental well-being.
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How to Create the Ultimate Sleep Environment: Tips for Professionals A good night’s sleep is not only about how long you sleep but also about the environment in which you sleep. For professionals juggling busy schedules, creating the ideal sleep environment can make all the difference between feeling refreshed and dragging through the day. Drsleeep’s bamboo sleep products can play a crucial role in optimizing your sleep environment. Start with the Right Bedding The foundation of a great sleep environment is the right bedding. Bamboo pillows and comforters from Drsleeep provide both comfort and sustainability. Bamboo’s temperature-regulating and moisture-wicking properties make it an ideal material for bedding, ensuring that you stay cool and comfortable all night long. Lighting, Noise, and Comfort In addition to high-quality bedding, other factors like lighting and noise control are essential for creating the perfect sleep environment. Consider blackout curtains to block out unwanted light and white noise machines to drown out background noise. Paired with the comfort of Drsleeep’s bamboo bedding, these elements can greatly enhance sleep quality. Maximizing Your Sleep for Better Performance By investing in your sleep environment, you can improve your overall well-being and workplace performance. Better sleep leads to increased focus, better decision-making, and reduced stress levels. Drsleeep’s bamboo products help create the ultimate sleep environment, allowing professionals to wake up feeling refreshed and ready to perform at their best. Create the perfect sleep environment today. Explore Drsleeep’s bamboo pillows and comforters for a more restful, rejuvenating sleep. https://drsleeep.ae
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In the fast-paced world we live in, productivity is often prioritized over sleep. However, research consistently shows that the quality of sleep directly affects our performance and overall well-being. For professionals striving to excel in their careers, a good night's sleep isn’t a luxury—it’s a necessity. One of the critical components that contribute to high-quality sleep is the pillow you rest your head on. Drsleeep offers a range of bamboo pillows designed not only for comfort but also to promote proper spinal alignment and reduce sleep discomfort. Why Your Pillow Matters for Productivity The average person spends roughly one-third of their life sleeping. Yet, many overlook how the right pillow can dramatically improve sleep quality. Proper support from your pillow can reduce neck pain, align the spine, and prevent the discomfort that leads to restlessness at night. A poorly designed pillow, on the other hand, can result in sleep disturbances and chronic discomfort. Bamboo Pillows: Sustainable Comfort Drsleeep’s bamboo pillows offer more than just comfort. Bamboo is a sustainable, eco-friendly material that naturally resists allergens, making it ideal for people with sensitivities. Not only is it a renewable resource, but it’s also known for its ability to regulate temperature, keeping you cool throughout the night. Boost Your Workplace Performance Quality sleep directly affects your focus, mood, and cognitive function. By investing in a supportive, hypoallergenic bamboo pillow, professionals can enhance their sleep quality and, as a result, see improved productivity and workplace performance. A small change like switching to a high-quality pillow can lead to better sleep and, ultimately, better results in your career. Ready to transform your sleep and boost your productivity? Discover Drsleeep’s bamboo pillows today and experience the difference quality rest can make in your life. https://drsleeep.ae
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Sunlight plays a crucial role in regulating our sleep patterns, a fact that's often overlooked in our modern, indoor-oriented lifestyles. Understanding the science behind this can help us improve our sleep quality dramatically. Our bodies operate on a circadian rhythm, an internal clock that dictates our sleep-wake cycle, primarily influenced by light exposure. Sunlight, particularly in the morning, signals our brain to wake up and start the day. It suppresses the production of melatonin, the hormone responsible for sleepiness, thus boosting our alertness and energy levels. Exposure to natural light in the morning helps regulate the circadian rhythm. It clearly distinguishes between wakefulness and sleepiness, making it easier to fall asleep at night. Aim for at least 20-30 minutes of morning sunlight. If you're an early riser, even better - the earlier the exposure, the more aligned your rhythm will be. In contrast, the blue light emitted by screens (phones, computers, TVs) mimics daylight, confusing our circadian rhythms. It can lead to difficulty falling asleep. Reducing screen time in the evening and using blue light filters can mitigate this effect. Incorporating sunlight into your routine can be achieved through a variety of practical tips. Start with a morning walk or outdoor exercise, which exposes you to sunlight and promotes physical health. Position your workspace near a window to benefit from natural light throughout the day. Take regular breaks outside, especially if you work indoors; a quick walk or just a few minutes in the sun can make a difference. On cloudy days or during winter, consider using a light therapy box that simulates natural sunlight. In the evening, manage your light exposure by dimming the lights in your home as bedtime approaches and limiting screen time to signal to your body that it's time to wind down. Making these small changes a part of your daily routine can significantly improve your sleep quality. Not only does this enhance physical health, but it also boosts mental well-being.
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𝗧𝗲𝗰𝗵𝗻𝗼𝗹𝗼𝗴𝘆 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝗻𝗴 𝘀𝗹𝗲𝗲𝗽 𝗛𝗼𝘄 𝗧𝗲𝗰𝗵𝗻𝗼𝗹𝗼𝗴𝘆 𝗔𝗳𝗳𝗲𝗰𝘁𝘀 𝗦𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵 From smartphones to laptops, screens are often the last thing we see before going to bed, and the first thing we check upon waking up. While technology has numerous benefits, its effect on sleep is something we can't ignore. 𝗛𝗼𝘄 𝗧𝗲𝗰𝗵𝗻𝗼𝗹𝗼𝗴𝘆 𝗔𝗳𝗳𝗲𝗰𝘁𝘀 1.𝐁𝐥𝐮𝐞 𝐋𝐢𝐠𝐡𝐭 𝐃𝐢𝐬𝐫𝐮𝐩𝐭𝐢𝐨𝐧 Most electronic devices emit blue light, which mimics daylight and can interfere with the production of melatonin, the hormone that regulates sleep. Exposure to blue light before bedtime can delay sleep onset and reduce sleep quality. 2.𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐝 𝐌𝐞𝐧𝐭𝐚𝐥 𝐒𝐭𝐢𝐦𝐮𝐥𝐚𝐭𝐢𝐨𝐧 Engaging with stimulating content—whether it’s social media, video games, or work emails—can keep the mind active long after you've put the device down. This mental stimulation makes it harder for the brain to relax and prepare for sleep. 3.𝐒𝐥𝐞𝐞𝐩 𝐂𝐲𝐜𝐥𝐞 𝐃𝐢𝐬𝐫𝐮𝐩𝐭𝐢𝐨𝐧 The use of technology late at night can shift your natural sleep-wake cycle, or circadian rhythm, leading to inconsistent sleep pattern. 4.𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩 Set a Screen Curfew Try to avoid screens for at least 30 minutes to an hour before bed. 5.𝐔𝐬𝐞 𝐁𝐥𝐮𝐞 𝐋𝐢𝐠𝐡𝐭 𝐅𝐢𝐥𝐭𝐞𝐫𝐬 Many devices now come with blue light filter options or "night mode." You can also download apps that reduce blue light exposure, particularly in the evening, to minimize disruption to melatonin production. 6.𝐂𝐫𝐞𝐚𝐭𝐞 𝐚 𝐒𝐥𝐞𝐞𝐩-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐄𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭 Keep your bedroom tech-free, or at least limit its use. If you use your phone as an alarm clock, consider switching to a traditional clock. 8.𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐚 𝐑𝐞𝐥𝐚𝐱𝐢𝐧𝐠 𝐏𝐫𝐞-𝐒𝐥𝐞𝐞𝐩 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 In the hour leading up to bedtime, incorporate activities that calm the mind, such as meditation, gentle stretching, or listening to soothing music. 8.𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐒𝐥𝐞𝐞𝐩 𝐇𝐲𝐠𝐢𝐞𝐧𝐞 Stick to a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. A consistent sleep routine reinforces your circadian rhythm and improves overall sleep quality.
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🌙🏨KEY INSIGHTS ON SLEEP & PRODUCTIVITY🌙🏨 Ever wondered how some entrepreneurs like Mark Zuckerberg manage to juggle immense workloads and still prioritize sleep? A recent article from Fortune sheds light on Zuckerberg's sleep routine, revealing valuable lessons on the role of sleep in productivity and health. According to the article, Zuckerberg adopts a strict sleep schedule, prioritizing 7-8 hours of sleep each night. This deliberate commitment stems from his belief that quality sleep rejuvenates cognition, creativity, and decision-making abilities. As experts in the bedding industry, this resonates with our emphasis on the importance of a comfortable sleep environment. The implications for our industry are significant. As more people recognize the value of adequate rest, demand for high-quality bed linen will soar. Customers will seek bedding solutions that promote enhanced comfort, better rest, and ultimately, productivity throughout the day. This aligns with the current trend of consumers investing in wellness and self-care. To meet this growing demand, it is crucial for us to stay at the forefront of innovation. Developing technologically advanced materials and designs to enhance comfort and breathability in bed linen will position us as leaders in providing solutions for optimal sleep experiences. Let's engage in a thought-provoking discussion! How do you prioritize sleep in your busy schedule? What changes would you make to your bedding to enhance your sleep quality? Share your insights and experiences in the comments below! 🔐 Add more comfort and balance to your sleep routine by exploring our website, where we offer a range of premium bed linen options. Visit: https://bedlinen.deals 🔐 #SleepMatters #Productivity #BeddingSolutions #SleepIndustry #Wellness #QualitySleep #EngagementOpportunity
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Founder & Managing Partner at Symbol · First-check investor · Adj. Professor at Columbia
It’s hard to prioritize sleep as a founder. From our founders survey, I noticed that most founders get 6 hours of sleep, and 3 main concerns keep them up at night: product issues, customers, and self-doubt on their decisions. Of course, general anxiety and personal issues play in, too. I understand why founders prioritize immediate work over sleep — the results of staying up late to solve a problem are clear, while the benefits of good sleep are less tangible. But I was curious about finding a better balance between work and healthy sleep. Instead of following the overrated "8 hours" advice, I decided to run personal experiments. Using an Oura ring, I tracked how individual habits affected my sleep quality, mood, and energy. Here’s what worked for me: • Using a weighted blanket • Keeping my bedroom cool • Moving my workouts to morning • Skipping red wine in the evening • Taking time to transition from work to rest I found that going straight from work to bed usually meant lying awake thinking about tasks. Creating that buffer time, even if it meant slightly less sleep, has helped me rest better. It’s taken trial and error to find what helped most. But I’ve seen real improvements in my decision making, creativity, and interactions — not because I'm sleeping longer, but because I'm sleeping better.
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🔧 Practical Steps to Improve Your Decision-Making? 💤 Enhancing your decision-making prowess might be simpler than you think: prioritize getting more sleep. 😴 Find some great tips below!
Reinvention Coach for executives 55+: design a meaningful next act, beyond a corporate career
😴 The Fastest Way to Improve Your Decision-Making? Sleep Longer. 💤 Enhancing your decision-making prowess might be simpler than you think: prioritize getting more sleep. 🛌 Historically, humans have thrived on natural sleep cycles, typically falling asleep soon after nightfall and waking at dawn. 🌗 In today’s world, artificial lighting disrupts these natural patterns, often reducing our sleep to less than seven hours a night. 🔧 However, by making a few adjustments, you can realign your sleep with these natural cycles and reap significant benefits. 🌎 When you synchronize your sleep with the Earth's rhythms, you’ll find yourself feeling calmer, more centered, and more energetic during your waking hours. Practical Steps to Improve Your Sleep and Decision-Making: 👉 Embrace Natural Light: Our reliance on indoor lighting disconnects us from natural light cycles. You can mimic natural light patterns by adjusting your indoor lighting. In the evening, reduce exposure to bright and blue-hued lights. In the morning, maximize exposure to natural light. 👉 Sleep Environment: Sleep without heavy drapes or shades to allow natural light to wake you. If this isn’t feasible, consider using a dawn simulator lamp that gradually brightens, mimicking the rising sun. 👉 Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s natural sleep-wake cycle. 👉 Limit Artificial Light Exposure: Reduce screen time before bed. The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Consider using blue light filters on your devices if you need to use them at night. 👉 Wind Down Before Bed: Establish a relaxing pre-sleep routine. Activities such as reading, meditating, or taking a warm bath can help signal to your body that it’s time to wind down. 💰 The Benefit; 🧠 As you become more in tune with natural sleep cycles, the restorative quality of your sleep will enhance cognitive functions, emotional regulation, and overall productivity. ⚖ For corporate executives, this translates into sharper decision-making, greater resilience to stress, and a more balanced, energetic approach to daily challenges. 🏅 In my coaching practices, identifying sleep needs and introducing habits to restore sleep are part of the process. Click here: https://lnkd.in/dmH8dphz
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The relationship between sleep and productivity is a critical aspect of both personal well-being and professional performance. Adequate sleep is essential not just for energy, but also for cognitive function, emotional regulation, and physical health, all of which directly impact productivity. When we sleep, our brains undergo processes that are essential for memory consolidation and problem-solving. During the deep stages of sleep, particularly during rapid eye movement (REM) sleep, the brain sorts and stores information, critical for learning and memory. A lack of sleep can impair these processes, leading to decreased concentration, slower thinking, and poorer memory. Furthermore, inadequate sleep negatively affects mood, which can decrease motivation and increase susceptibility to stress. This emotional imbalance can reduce workplace productivity and satisfaction, as well as impact interpersonal relationships both professionally and personally. Conversely, a good night’s sleep can enhance brain function. It improves attention, creativity, and decision-making skills. People who sleep well are more likely to manage time effectively, think critically, and maintain the focus necessary for both complex problem-solving and daily tasks. Moreover, sleep has been shown to improve emotional intelligence and the capacity to manage stress and make balanced decisions. Improved sleep quality can lead to a more positive outlook on work tasks, greater job satisfaction, and better overall life satisfaction. In sum, fostering good sleep hygiene can significantly boost productivity. This includes establishing a consistent sleep schedule, creating a comfortable and distraction-free sleep environment, and prioritizing relaxation techniques in the evening. Employers can also support this by recognizing the importance of rest, possibly offering flexible schedules to accommodate different circadian rhythms. Ultimately, understanding and harnessing the power of sleep can transform productivity and enhance overall quality of life, making it a critical component of a healthy, balanced lifestyle. Looking for more tips on health, visit and like our Facebook page of Health Coach International at https://lnkd.in/gU9BSaae . More inquiries? Contact us at admin@health-coach-international.com
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https://www.sendhelper.com/blog/singaporean-sleep-culture