According to the London Sleep Centre, about 30 to 40 per cent of adults experience insomnia annually, with insomnia being chronic or acute for 10 to 15 per cent among them. Getty Images
According to the London Sleep Centre, about 30 to 40 per cent of adults experience insomnia annually, with insomnia being chronic or acute for 10 to 15 per cent among them. Getty Images

Different ways to tackle sleep deprivation and remain healthy



Doctor Irshaad Ebrahim of the Dubai-based London Sleep Centre describes the number of current sleep disorders as “an epidemic”.

“It’s so much more important than what’s being reported in the press: lifestyle, pace of work, demands of technology, screen use – they are harming our sleep/wake cycle.”

The number of sleep clinics in the UAE are on the rise, as are do-it-yourself responses such as sleep treatments at luxury hotels and online apps for managing one’s sleep cycle. “It is a response to demand,” says Ebrahim, “just the number of people seeking help”.

According to Elizabeth Graf, a clinical psychologist at a private clinic in New York, “research continues to show the emotional and physical benefits of sleep”.

Studies have linked lack of sleep to poor performance at work, depression and overall health, including links to cancer. It is not uncommon for studies to speak about the “public health crisis” of lack of sleep, in which billions of dirhams are spent tackling the secondary effects of poor slumber. Others point to its effect on the economy, and even its role in disasters such as the nuclear meltdowns at Three Mile Island and Chernobyl.

New technologies for imaging the brain’s activity during sleep have made it easier to understand REM sleep, or “rapid eye movement” sleep, in which most of its benefits accrue. Though it has often been associated with the formation of memories, one new sleep study looked at the shrinking of synapses in the brain during sleep to suggest that a good night’s rest is an aid to forgetfulness.

Sleep is also a wider cultural topic: last year, author Arianna Huffington released The Sleep Revolution: Transforming Your Life, One Night at a Time, in which she said that taking control of one's sleep is the key to unlocking a happier, more fulfilling and productive life.

The New York-based artist Shana Moulton has dealt with sleep disorders in her work. In the video Restless Legs Saga (2012), her alter ego "Cynthia" is afflicted with Restless Leg Syndrome, or the desire to move one's legs while falling asleep.

Cynthia is plagued by her restless legs, while the pharmaceutical industry is on a relentless advertising blitz to treat it. “Sleep causes enough disruption that people feel motivated to do something about it, as opposed to their typical responses to other psychological disorders,” says Aamnah Husain, a psychologist and sleep specialist at the German Neuroscience Center in Dubai.

“There can be a genetic component to insomnia, but that’s rare. The leading causes are lifestyle, stress, obesity and depression.”

Depression is both a cause of insomnia and a symptom – meaning depression and insomnia can lock you in a cycle of poor sleep habits and worsening symptoms.

Ebrahim mentions that “many medical disorders get worse at night – either from sleep per se such as asthma, or from lying down such as gastro-oesophageal reflux”. These make it harder to stay asleep, while also aggravating the medical condition.

According to the London Sleep Centre, about 30 to 40 per cent of adults experience insomnia annually, with insomnia being chronic or acute for about 10 to 15 per cent among them. Insomnia increases with age and is more common in women. Ebrahim’s clinic treats sleep disruptions associated with pregnancy, post-pregnancy and menopause.

Jet lag, a frequent characteristic of life for many in the UAE, can exacerbate insomnia, but will not itself cause it. However, there is evidence that it affects children more profoundly than adults.

One woman in the UAE, who grew up between her boarding school in the United Kingdom and her parents’ home, says the frequent bouts of eight-hour jet lag had a long-lasting effect on her sleep cycle. Treatment options for insomnia vary, with CBT, or cognitive behavioural therapy, being the best known. CBT focuses on changing the thought processes around situations that provoke anxiety to curb negative patterns. For sleep therapy, for example, a CBT approach might entail the therapist asking an insomniac to confront his worst fear – a night without sleep – and then to show how such an eventuality is actually manageable.

“CBT is one of the many treatment options,” says Graf. “It is important to identify the source of insomnia, if possible. Causes can range from too much caffeine, or overstimulation before bed from screens, to psychiatric disorders such as depression or bipolar disorder. Working on sleep hygiene and ruling out underlying medical/psychiatric causes can help to treat the problem.”

Sufferers of insomnia in the UAE have often complained that there are few treatment options in the region beyond medication, but the rise in sleep disorder clinics has made more types of treatment available.

Husain says she uses a combination of CBT and mindfulness therapy, which means “being in touch with one’s own senses and one’s body. We abuse our bodies a lot”. “We only pay attention to our body when we need something from it or want it to look a certain way,” she says.

For acute insomnia, medication is often needed before therapy can be effective. Ebrahim says he transitions from a medical approach – once the acute phase is over – to more integrated CBT one.

There are also online CBT therapies such as Sleepio (52 weeks of unlimited access costs around Dh1,100) or Sleep Healthy Using the Internet (with a joining offer of Dh475 for the first eight weeks). These help users track their sleep patterns, and also give feedback to establish proper sleep habits.

Studies show that such online counselling programmes can be effective. “People do not have a clear understanding of their own sleeping,” says Husain. “They tend to overreport or underreport.”

Any tracking mechanisms will help people understand what is really going on in their bodies, though these programmes will be of limited efficacy to those with acute sleep disorders or psychological conditions.

Sleep benefits are also a new watchword in the relaxation business, and a number of luxury hotels now provide sleep treatments to help harried guests. Just recently, Park Hyatt in Abu Dhabi launched a sleep treatment. It includes meditation, reflexology massage, head massage and candles for an hour to an hour-and-a-half – the property says it has already become popular. Other hotels are increasingly offering similar treatments and wellness programmes.

“Everyone likes a nice massage,” admits Husain. But he warns “that’s not going to treat the underlying problem”.

Are you at risk?

Recent reports have focused on screen time as the culprit for poor sleeping. Smartphone and tablet screens emit blue light, a high-intensity energy source that stimulates people when they should be going to sleep.

Patients are advised to avoid screen use in bed, or at least 30 minutes before bedtime, and to wear sunglasses if you really need to check your phone.

But experts say screen time is not the only factor. “The problem is much, much larger,” says Ebrahim, adding that people need to slow down more generally.

There are a number of tests available online to determine whether your sleep disruption warrants attention. Insomnia denotes the inability to fall or stay asleep through the night – or sleep of poor quality – where you’ve slept through the night, but do not wake feeling refreshed. Other sleep disorders include sleep apnoea, Restless Legs Syndrome and narcolepsy, or uncontrollable daytime sleepiness.

For general insomnia, proper sleep hygiene is the first place to start: limiting screen use before bedtime, making sure that the bed is only used for sleep – not work – and most importantly, sticking to a bedtime routine. This means that even after a night of terrible sleep, you shouldn’t sleep in for more than half-an-hour to catch up.

For jet lag, research suggests that rather than reorienting yourself immediately to a new time zone, you should let your body feel like it’s had its full night’s sleep – expose yourself only to the sunlight and your breakfast routine (both Sun and food are cues by which the body sets its circadian rhythm) at your normal wake-up time. You are better placed to combat sleep changes when you are fully rested.

artslife@thenational.ae

Company%20profile
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Bookshops: A Reader's History by Jorge Carrión (translated from the Spanish by Peter Bush),
Biblioasis

DUNGEONS%20%26%20DRAGONS%3A%20HONOR%20AMONG%20THIEVES
%3Cp%3EDirectors%3A%20John%20Francis%20Daley%20and%20Jonathan%20Goldstein%3Cbr%3EStars%3A%20Chris%20Pine%2C%20Michelle%20Rodriguez%2C%20Rege-Jean%20Page%2C%20Justice%20Smith%2C%20Sophia%20Lillis%3Cbr%3ERating%3A%203%2F5%3C%2Fp%3E%0A
EA Sports FC 25

Globalization and its Discontents Revisited
Joseph E. Stiglitz
W. W. Norton & Company

Mercer, the investment consulting arm of US services company Marsh & McLennan, expects its wealth division to at least double its assets under management (AUM) in the Middle East as wealth in the region continues to grow despite economic headwinds, a company official said.

Mercer Wealth, which globally has $160 billion in AUM, plans to boost its AUM in the region to $2-$3bn in the next 2-3 years from the present $1bn, said Yasir AbuShaban, a Dubai-based principal with Mercer Wealth.

Within the next two to three years, we are looking at reaching $2 to $3 billion as a conservative estimate and we do see an opportunity to do so,” said Mr AbuShaban.

Mercer does not directly make investments, but allocates clients’ money they have discretion to, to professional asset managers. They also provide advice to clients.

“We have buying power. We can negotiate on their (client’s) behalf with asset managers to provide them lower fees than they otherwise would have to get on their own,” he added.

Mercer Wealth’s clients include sovereign wealth funds, family offices, and insurance companies among others.

From its office in Dubai, Mercer also looks after Africa, India and Turkey, where they also see opportunity for growth.

Wealth creation in Middle East and Africa (MEA) grew 8.5 per cent to $8.1 trillion last year from $7.5tn in 2015, higher than last year’s global average of 6 per cent and the second-highest growth in a region after Asia-Pacific which grew 9.9 per cent, according to consultancy Boston Consulting Group (BCG). In the region, where wealth grew just 1.9 per cent in 2015 compared with 2014, a pickup in oil prices has helped in wealth generation.

BCG is forecasting MEA wealth will rise to $12tn by 2021, growing at an annual average of 8 per cent.

Drivers of wealth generation in the region will be split evenly between new wealth creation and growth of performance of existing assets, according to BCG.

Another general trend in the region is clients’ looking for a comprehensive approach to investing, according to Mr AbuShaban.

“Institutional investors or some of the families are seeing a slowdown in the available capital they have to invest and in that sense they are looking at optimizing the way they manage their portfolios and making sure they are not investing haphazardly and different parts of their investment are working together,” said Mr AbuShaban.

Some clients also have a higher appetite for risk, given the low interest-rate environment that does not provide enough yield for some institutional investors. These clients are keen to invest in illiquid assets, such as private equity and infrastructure.

“What we have seen is a desire for higher returns in what has been a low-return environment specifically in various fixed income or bonds,” he said.

“In this environment, we have seen a de facto increase in the risk that clients are taking in things like illiquid investments, private equity investments, infrastructure and private debt, those kind of investments were higher illiquidity results in incrementally higher returns.”

The Abu Dhabi Investment Authority, one of the largest sovereign wealth funds, said in its 2016 report that has gradually increased its exposure in direct private equity and private credit transactions, mainly in Asian markets and especially in China and India. The authority’s private equity department focused on structured equities owing to “their defensive characteristics.”

Test

Director: S Sashikanth

Cast: Nayanthara, Siddharth, Meera Jasmine, R Madhavan

Star rating: 2/5

MATCH INFO

Uefa Champions League semi-finals, first leg
Liverpool v Roma

When: April 24, 10.45pm kick-off (UAE)
Where: Anfield, Liverpool
Live: BeIN Sports HD
Second leg: May 2, Stadio Olimpico, Rome

Our family matters legal consultant

Name: Dr Hassan Mohsen Elhais

Position: legal consultant with Al Rowaad Advocates and Legal Consultants.

How to watch Ireland v Pakistan in UAE

When: The one-off Test starts on Friday, May 11
What time: Each day’s play is scheduled to start at 2pm UAE time.
TV: The match will be broadcast on OSN Sports Cricket HD. Subscribers to the channel can also stream the action live on OSN Play.

if you go

The flights

Fly to Rome with Etihad (www.etihad.ae) or Emirates (www.emirates.com) from Dh2,480 return including taxes. The flight takes six hours. Fly from Rome to Trapani with Ryanair (www.ryanair.com) from Dh420 return including taxes. The flight takes one hour 10 minutes. 

The hotels 

The author recommends the following hotels for this itinerary. In Trapani, Ai Lumi (www.ailumi.it); in Marsala, Viacolvento (www.viacolventomarsala.it); and in Marsala Del Vallo, the Meliaresort Dimore Storiche (www.meliaresort.it).

A%20QUIET%20PLACE
%3Cp%3E%3Cstrong%3EStarring%3A%3C%2Fstrong%3E%20Lupita%20Nyong'o%2C%20Joseph%20Quinn%2C%20Djimon%20Hounsou%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EDirector%3A%20%3C%2Fstrong%3EMichael%20Sarnoski%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3ERating%3A%3C%2Fstrong%3E%204%2F5%3C%2Fp%3E%0A
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
Countries offering golden visas

UK
Innovator Founder Visa is aimed at those who can demonstrate relevant experience in business and sufficient investment funds to set up and scale up a new business in the UK. It offers permanent residence after three years.

Germany
Investing or establishing a business in Germany offers you a residence permit, which eventually leads to citizenship. The investment must meet an economic need and you have to have lived in Germany for five years to become a citizen.

Italy
The scheme is designed for foreign investors committed to making a significant contribution to the economy. Requires a minimum investment of €250,000 which can rise to €2 million.

Switzerland
Residence Programme offers residence to applicants and their families through economic contributions. The applicant must agree to pay an annual lump sum in tax.

Canada
Start-Up Visa Programme allows foreign entrepreneurs the opportunity to create a business in Canada and apply for permanent residence. 

UAE SQUAD FOR ASIAN JIU-JITSU CHAMPIONSHIP

Men’s squad: Faisal Al Ketbi, Omar Al Fadhli, Zayed Al Kathiri, Thiab Al Nuaimi, Khaled Al Shehhi, Mohamed Ali Al Suwaidi, Farraj Khaled Al Awlaqi, Muhammad Al Ameri, Mahdi Al Awlaqi, Saeed Al Qubaisi, Abdullah Al Qubaisi and Hazaa Farhan

Women's squad: Hamda Al Shekheili, Shouq Al Dhanhani, Balqis Abdullah, Sharifa Al Namani, Asma Al Hosani, Maitha Sultan, Bashayer Al Matrooshi, Maha Al Hanaei, Shamma Al Kalbani, Haya Al Jahuri, Mahra Mahfouz, Marwa Al Hosani, Tasneem Al Jahoori and Maryam Al Amri

RoboCop%3A%20Rogue%20City
%3Cp%3E%3Cstrong%3EDeveloper%3A%20%3C%2Fstrong%3ETeyon%3Cbr%3E%3Cstrong%3EPublisher%3A%20%3C%2Fstrong%3ENacon%3Cbr%3E%3Cstrong%3EConsole%3A%3C%2Fstrong%3E%20PlayStation%205%2C%20Xbox%20Series%20X%2FS%20and%20PC%3Cbr%3E%3Cstrong%3ERating%3A%20%3C%2Fstrong%3E3%2F5%3C%2Fp%3E%0A

Bareilly Ki Barfi
Directed by: Ashwiny Iyer Tiwari
Starring: Kriti Sanon, Ayushmann Khurrana, Rajkummar Rao
Three and a half stars

Skewed figures

In the village of Mevagissey in southwest England the housing stock has doubled in the last century while the number of residents is half the historic high. The village's Neighbourhood Development Plan states that 26% of homes are holiday retreats. Prices are high, averaging around £300,000, £50,000 more than the Cornish average of £250,000. The local average wage is £15,458. 

Tips on buying property during a pandemic

Islay Robinson, group chief executive of mortgage broker Enness Global, offers his advice on buying property in today's market.

While many have been quick to call a market collapse, this simply isn’t what we’re seeing on the ground. Many pockets of the global property market, including London and the UAE, continue to be compelling locations to invest in real estate.

While an air of uncertainty remains, the outlook is far better than anyone could have predicted. However, it is still important to consider the wider threat posed by Covid-19 when buying bricks and mortar. 

Anything with outside space, gardens and private entrances is a must and these property features will see your investment keep its value should the pandemic drag on. In contrast, flats and particularly high-rise developments are falling in popularity and investors should avoid them at all costs.

Attractive investment property can be hard to find amid strong demand and heightened buyer activity. When you do find one, be prepared to move hard and fast to secure it. If you have your finances in order, this shouldn’t be an issue.

Lenders continue to lend and rates remain at an all-time low, so utilise this. There is no point in tying up cash when you can keep this liquidity to maximise other opportunities. 

Keep your head and, as always when investing, take the long-term view. External factors such as coronavirus or Brexit will present challenges in the short-term, but the long-term outlook remains strong. 

Finally, keep an eye on your currency. Whenever currency fluctuations favour foreign buyers, you can bet that demand will increase, as they act to secure what is essentially a discounted property.