Do you find yourself feeling drowsy after your first cup of coffee wears off come mid-morning? Rest assured, you’re not alone. The National Sleep Foundation in the United States has highlighted that coffee is the most popular drug in the world, while the Centre for Disease Control and Prevention has proclaimed insufficient sleep a public health epidemic.
Given how many adults struggle to get a full night's sleep these days, awareness-raising campaigns such as World Sleep Day – which falls on March 15 – have become increasingly necessary to tackle this so-called epidemic. "Time and again, sleep medicine professionals and researchers came up against the belief that sleep was not [being prioritised] enough in personal health and well-being … coupled with society's 24/7 flow," says the World Sleep Society, which created World Sleep Day, in its mission statement. "The founders of this awareness event aim to celebrate the importance of healthy sleep."
How naps are handled around the world
According to the organisation, 46 per cent of sleep-deprived individuals from the sample groups it has monitored reported making mistakes at work, or needing to skip part of, or a whole work day, to make up for their poor sleep. "Many people sacrifice sleep for other pursuits, but what they don't always realise is that sleep facilitates learning, memory, creativity, problem-solving and productivity," says Dr Sarah Rasmi, a psychologist and founder of Thrive Wellbeing Centre.
Many people sacrifice sleep for other pursuits, but what they don't always realise is that sleep facilitates learning, memory, creativity, problem-solving and productivity.
Could a midday nap be the answer to getting through each day with energy and enthusiasm? Historically, the afternoon siesta is synonymous with Spain and Latin American nations, while Italians take their riposo and Greeks their "hours of popular quiet". The post-lunch snooze also dates back to ancient Islamic tradition. "The practice was recorded in Islamic law and was also written about in the Quran," the experts at the National Sleep Foundation say on the organisation's website. Typically, businesses would close for between two and four hours, and working hours resumed once the midday heat had dissipated.
In modern times, the Japanese have reintroduced the trend, bringing it right to the workplace. Karoshi, the term for death by overworking, is considered a legitimate cause of mortality in the sleep-deprived nation. Japan is infamous for having the longest working hours in the world, and many employees take to sleeping at their workplaces to catch up on the rest their bodies need, while employers are turning a blind eye to those sleeping on the job. Inemuri, which essentially means sleeping while present, is the term given to those who nap at their desks or even through meetings, and it is perceived not as laziness, but quite the opposite.
In fact, daytime naps are so on-trend in Japan, that for World Sleep Day, coffee conglomerate Nescafe will open a cafe specially designed for people who want to catch up on their sleep at any hour of the day. Located at Oimachi in Tokyo, the space will offer customers a decaffeinated coffee before they bed down (on mattresses that range from soft to firm). Naps can last between 30 and 180 minutes, and guests are offered a fully charged, caffeinated coffee upon waking. In the western world, Silicon Valley is also welcoming our need for naps, with companies such as Google installing sleeping pods in its offices for staff who need a little R&R between tasks and meetings.
The ideal length of a nap
Dr Irshaad Ebrahim from the London Sleep Centre in Dubai says: "As a general rule, we should not need to sleep at any other time other than the designated nocturnal sleep period." He suggests that the first course of action for anyone struggling through the day should be to assess their environment and check they're practising good "sleep hygiene" at night, as our need to nap, he says, is either linked to the fact that we are not sleeping an adequate amount for our bodies to function at 100 per cent, or because our sleep quality is not good enough.
The Better Sleep Council suggests that babies need 16 hours of sleep per day, children between three and 18 need up to 10 hours, adults between 19 and 55 need eight hours, and those over 65 need just six hours per night. However, myriad studies and sleep experts have concluded that every individual has different needs when it comes to sleeping.
In our smartphone-driven society, the demands of our daily lives inevitably results in one of the two Qs – quantity and quality – not being fulfilled.
"In our smartphone-driven society, the demands of our daily lives inevitably results in one of the two Qs – quantity and quality – not being fulfilled," says Ebrahim, conceding that a "well-calculated" midday nap may well be beneficial in both these cases. He explains that our first deep-sleep phase usually starts within five to 10 minutes of falling asleep. This can actually be the most restorative part of our sleep cycle, because it's when our growth hormones are active.
"A 20 to 30-minute nap should get you enough restoration to gain a second wind. But any more than this will result in you entering the deepest sleep stage, which is generally difficult to rouse from," he explains.
In other words, a midday snooze may well help you to get through each day with energy and enthusiasm, but a long, deep-sleep-inducing nap could have a detrimental effect, leaving you feeling more out of sync than before.
Clean home, better sleep?
Dubai furniture brand Helmii predicts that "clean sleeping" will be an important home decor trend this year. The tips that follow combine the concepts of feng shui and the KonMari method.
The bed should be the centrepiece of the room and should indirectly face the door. Ideally, it should be the only piece of furniture in that space, accessible from both sides, and not pushed up against a wall. Also avoid mirrors if you can.
If you do need to introduce other bigger furniture pieces in the bedroom, ensure that they are simple in style and blend with the decor. The same goes for bedding: opt for natural fibres and light colours, and follow the same colour palette for any rugs, cushions, curtains and walls.
Declutter completely. Move all random household items out of the bedroom, while necessities should be stored out of sight. Opt for a bed with built-in storage to stash extra bedding, duvets and blankets.
Effective lighting is also key. You need enough natural light in the daytime, and can use black-out curtains to ensure the room is dark when you're sleeping. Install dimmer switches if possible, and hang your bedside lamps from the ceiling rather than placing them on side tables, so there are fewer messy wires and ugly plugs to scar the walls.
Choose your art pieces carefully and keep numbers to a minimum. According to the principles of feng shui, the artwork you display in the bedroom should come in pairs, and be romantic, non-violent and warmth-inducing. Avoid paintings with violent energy and aggressive colours. Kondo lovers, who follow the "tidy house, tidy mind" mantra, would advise a decluttered room to better show off the art.
Global state-owned investor ranking by size
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United States
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China
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UAE
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Japan
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5
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Norway
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Canada
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Singapore
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Australia
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South Korea
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COMPANY%20PROFILE
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Persuasion
%3Cp%3E%3Cstrong%3EDirector%3A%20%3C%2Fstrong%3ECarrie%20Cracknell%C2%A0%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EStars%3A%20%3C%2Fstrong%3EDakota%20Johnson%2C%20Cosmo%20Jarvis%2C%20Richard%20E%20Grant%2C%20Henry%20Golding%20and%20Nikki%20Amuka-Bird%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3ERating%3A%3C%2Fstrong%3E%201.5%2F5%3C%2Fp%3E%0A
Our legal consultant
Name: Dr Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
COMPANY%20PROFILE
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Spider-Man%202
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Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
Our legal consultants
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
Killing of Qassem Suleimani
UAE currency: the story behind the money in your pockets
Benefits of first-time home buyers' scheme
- Priority access to new homes from participating developers
- Discounts on sales price of off-plan units
- Flexible payment plans from developers
- Mortgages with better interest rates, faster approval times and reduced fees
- DLD registration fee can be paid through banks or credit cards at zero interest rates
Ferrari 12Cilindri specs
Engine: naturally aspirated 6.5-liter V12
Power: 819hp
Torque: 678Nm at 7,250rpm
Price: From Dh1,700,000
Available: Now
Dark Souls: Remastered
Developer: From Software (remaster by QLOC)
Publisher: Namco Bandai
Price: Dh199
Killing of Qassem Suleimani
MATCH INFO
Inter Milan 1 (Martinez 18' pen)
Juventus 2 (Dybala 4', Higuain 80')
CHATGPT%20ENTERPRISE%20FEATURES
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ESSENTIALS
The flights
Emirates flies from Dubai to Phnom Penh via Yangon from Dh2,700 return including taxes. Cambodia Bayon Airlines and Cambodia Angkor Air offer return flights from Phnom Penh to Siem Reap from Dh250 return including taxes. The flight takes about 45 minutes.
The hotels
Rooms at the Raffles Le Royal in Phnom Penh cost from $225 (Dh826) per night including taxes. Rooms at the Grand Hotel d'Angkor cost from $261 (Dh960) per night including taxes.
The tours
A cyclo architecture tour of Phnom Penh costs from $20 (Dh75) per person for about three hours, with Khmer Architecture Tours. Tailor-made tours of all of Cambodia, or sites like Angkor alone, can be arranged by About Asia Travel. Emirates Holidays also offers packages.
Company%C2%A0profile
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MATCH INFO
Uefa Champions League semi-finals, second leg:
Liverpool (0) v Barcelona (3), Tuesday, 11pm UAE
Game is on BeIN Sports
The%20specs
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Iftar programme at the Sheikh Mohammed Centre for Cultural Understanding
Established in 1998, the Sheikh Mohammed Centre for Cultural Understanding was created with a vision to teach residents about the traditions and customs of the UAE. Its motto is ‘open doors, open minds’. All year-round, visitors can sign up for a traditional Emirati breakfast, lunch or dinner meal, as well as a range of walking tours, including ones to sites such as the Jumeirah Mosque or Al Fahidi Historical Neighbourhood.
Every year during Ramadan, an iftar programme is rolled out. This allows guests to break their fast with the centre’s presenters, visit a nearby mosque and observe their guides while they pray. These events last for about two hours and are open to the public, or can be booked for a private event.
Until the end of Ramadan, the iftar events take place from 7pm until 9pm, from Saturday to Thursday. Advanced booking is required.
For more details, email openminds@cultures.ae or visit www.cultures.ae
AUSTRALIA SQUAD
Tim Paine (captain), Sean Abbott, Pat Cummins, Cameron Green, Marcus Harris, Josh Hazlewood, Travis Head, Moises Henriques, Marnus Labuschagne, Nathan Lyon, Michael Neser, James Pattinson, Will Pucovski, Steve Smith, Mitchell Starc, Mitchell Swepson, Matthew Wade, David Warner
Manchester United v Liverpool
Premier League, kick off 7.30pm (UAE)
Key developments in maritime dispute
2000: Israel withdraws from Lebanon after nearly 30 years without an officially demarcated border. The UN establishes the Blue Line to act as the frontier.
2007: Lebanon and Cyprus define their respective exclusive economic zones to facilitate oil and gas exploration. Israel uses this to define its EEZ with Cyprus
2011: Lebanon disputes Israeli-proposed line and submits documents to UN showing different EEZ. Cyprus offers to mediate without much progress.
2018: Lebanon signs first offshore oil and gas licencing deal with consortium of France’s Total, Italy’s Eni and Russia’s Novatek.
2018-2019: US seeks to mediate between Israel and Lebanon to prevent clashes over oil and gas resources.
Will the pound fall to parity with the dollar?
The idea of pound parity now seems less far-fetched as the risk grows that Britain may split away from the European Union without a deal.
Rupert Harrison, a fund manager at BlackRock, sees the risk of it falling to trade level with the dollar on a no-deal Brexit. The view echoes Morgan Stanley’s recent forecast that the currency can plunge toward $1 (Dh3.67) on such an outcome. That isn’t the majority view yet – a Bloomberg survey this month estimated the pound will slide to $1.10 should the UK exit the bloc without an agreement.
New Prime Minister Boris Johnson has repeatedly said that Britain will leave the EU on the October 31 deadline with or without an agreement, fuelling concern the nation is headed for a disorderly departure and fanning pessimism toward the pound. Sterling has fallen more than 7 per cent in the past three months, the worst performance among major developed-market currencies.
“The pound is at a much lower level now but I still think a no-deal exit would lead to significant volatility and we could be testing parity on a really bad outcome,” said Mr Harrison, who manages more than $10 billion in assets at BlackRock. “We will see this game of chicken continue through August and that’s likely negative for sterling,” he said about the deadlocked Brexit talks.
The pound fell 0.8 per cent to $1.2033 on Friday, its weakest closing level since the 1980s, after a report on the second quarter showed the UK economy shrank for the first time in six years. The data means it is likely the Bank of England will cut interest rates, according to Mizuho Bank.
The BOE said in November that the currency could fall even below $1 in an analysis on possible worst-case Brexit scenarios. Options-based calculations showed around a 6.4 per cent chance of pound-dollar parity in the next one year, markedly higher than 0.2 per cent in early March when prospects of a no-deal outcome were seemingly off the table.
Bloomberg
Mia Man’s tips for fermentation
- Start with a simple recipe such as yogurt or sauerkraut
- Keep your hands and kitchen tools clean. Sanitize knives, cutting boards, tongs and storage jars with boiling water before you start.
- Mold is bad: the colour pink is a sign of mold. If yogurt turns pink as it ferments, you need to discard it and start again. For kraut, if you remove the top leaves and see any sign of mold, you should discard the batch.
- Always use clean, closed, airtight lids and containers such as mason jars when fermenting yogurt and kraut. Keep the lid closed to prevent insects and contaminants from getting in.
Company%C2%A0profile
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The specs: 2018 Kia Picanto
Price: From Dh39,500
Engine: 1.2L inline four-cylinder
Transmission: Four-speed auto
Power: 86hp @ 6,000rpm
Torque: 122Nm @ 4,000rpm
Fuel economy, combined: 6.0L / 100km
The low down on MPS
What is myofascial pain syndrome?
Myofascial pain syndrome refers to pain and inflammation in the body’s soft tissue. MPS is a chronic condition that affects the fascia (connective tissue that covers the muscles, which develops knots, also known as trigger points).
What are trigger points?
Trigger points are irritable knots in the soft tissue that covers muscle tissue. Through injury or overuse, muscle fibres contract as a reactive and protective measure, creating tension in the form of hard and, palpable nodules. Overuse and sustained posture are the main culprits in developing trigger points.
What is myofascial or trigger-point release?
Releasing these nodules requires a hands-on technique that involves applying gentle sustained pressure to release muscular shortness and tightness. This eliminates restrictions in connective tissue in orderto restore motion and alleviate pain. Therapy balls have proven effective at causing enough commotion in the tissue, prompting the release of these hard knots.
Killing of Qassem Suleimani
Killing of Qassem Suleimani
RESULTS
6.30pm Maiden (TB) Dh82.500 (Dirt) 1,400m
Winner Meshakel, Royston Ffrench (jockey), Salem bin Ghadayer (trainer)
7.05pm Handicap (TB) Dh87,500 (D) 1,400m
Winner Gervais, Connor Beasley, Ali Rashid Al Raihe.
7.40pm Handicap (TB) Dh92,500 (Turf) 2,410m
Winner Global Heat, Pat Cosgrave, Saeed bin Suroor.
8.15pm Handicap (TB) Dh105,000 (D) 1,900m
Winner Firnas, Royston Ffrench, Salem bin Ghadayer.
8.50pm UAE 2000 Guineas Trial (TB) Conditions Dh183,650 (D) 1,600m
Winner Rebel’s Romance, William Buick, Charlie Appleby
9.25pm Dubai Trophy (TB) Conditions Dh183,650 (T) 1,200m
Winner Topper Bill, Richard Mullen, Satish Seemar
10pm Handicap (TB) Dh102,500 (T) 1,400m
Winner Wasim, Mickael Barzalona, Ismail Mohammed.
'How To Build A Boat'
Jonathan Gornall, Simon & Schuster
The specs
Engine: Four electric motors, one at each wheel
Power: 579hp
Torque: 859Nm
Transmission: Single-speed automatic
Price: From Dh825,900
On sale: Now
UAE currency: the story behind the money in your pockets