It's not just your energy levels that could be suffering if you're not entering the sleep zone correctly. That's right, the sleep zone, the physical and mental comfort area your body and mind needs to enter to ensure you get the very best recovery. Failure to enter this zone and get the ideal sleep dosage could cost you your job, your marriage, even your life, claim researchers after new studies shed light on the growing issue of chronic sleeplessness in the UAE.
Increasingly, research suggests that sleep does much more than recharge our batteries. US studies have confirmed that poor sleep upsets our appetite hormones and can cause weight gain, while results from a sleep laboratory at the University of Surrey in England show that stress levels are spiked if we don't sleep soundly and that relationships may actually be saved by couples sleeping in separate beds.
A recent survey of 750 Emiratis, GCC nationals and expatriates found that around 68 per cent of them fail to get a decent night's sleep. "Much of this is due to the way we live during our waking hours," Dr Hassan Al Hariri, a sleep medicine consultant at Rashid Hospital in Dubai, announced on publication of the study. Al Hariri pointed out that long working hours, poor diet and a frenetic lifestyle robs residents of the Emirates of the quality sleep they need.
While many sleeplessness sufferers are victims of snoring disorders, such as sleep apnoea, many more are simply victims of their own bad habits. Not giving themselves the quality recovery they need, starving themselves of sleep to socialise or work late then mistakenly trying to catch up by having a lie-in has been found to raise a person's risk of problems linked to sleep deprivation including car accidents, job sackings as well as ailments such as heart disease, hypertension and diabetes.
Nick Littlehales, a sleep specialist in the UK who works with athletes and top sports teams, insists that the demands of modern living need not disrupt your sleep in ways that would harm your health if you learn to take yourself into a sleep zone. "I train people to get into a sleep routine which prepares both their body and mind for sleep," says Littlehales, who lists both the England national football team and Manchester United among the recipients of his sleep coaching.
"I encourage athletes to sleep according to their body clocks, to gradually wind down in the evening, to have a set bed time, to understand that we sleep in rough five 90-minutes cycles through the night," he says.
Littlehales is just one of many sleep mentors applying science to help clients sleep more easily. Though the methods of the experts may vary, there are some common tips that may come as some relief to the residents of Emirati cities who never seem to sleep.
Turning the bedroom into a shrine devoted to sleep is a good start. Experts, including Al Hariri, point to the fact that too many of us never switch off from the working day. Looking at TV screens, iPads or mobile phone screens in bed does nothing to relax the brain and are considered to be bad sleep hygiene by the sleep specialists. "Electrical gadgets stimulate the brain and emit bright light into the eyes that serve to disturb our ability to wind down into a state where we can sleep soundly," says Littlehales.
Instead, keep the influence of electrical equipment in your bedroom to a minimum if you really want deep, quality, sleep. Even alarm clocks should be covered or their glare at least kept from shining near your eyes. "Keep the temperature of the room cool and constant," says Littlehales. According to the sleep laboratory, you're aiming to get around seven and a half hours' quality sleep a night and this will be aided if the bedroom is kept at a steady temperature of around 18¿C.
Having a sleep routine is, according to the experts, essential too. For some this can be helped by showering before getting into bed, helping to set the body's temperature. For others it's reading or listening to music that can set you into doze mode, too. Your sleep routine is unique to you. "Though currently many insomniacs are engaged in the complete opposite before bed time," warns Al Hariri. "Drinking coffee or else the 'shisha culture' - where tobacco water-pipes and coffee or tea are part of socialising - doesn't help." Shisha and caffeine have stimulants that make it difficult to sleep.
The most recent data on the state of insomnia in the Arab states suggests that up to 40 per cent of UAE residents have suffered from a sleep disorder at some point in their life. "If left untreated, people can fall into chronic long-term insomnia," warns Al Hariri. At this point sleeplessness starts to seriously affect your health. "Being habitually short of sleep, or incurring 'sleep debt' leads to physical problems such as obesity, the metabolic syndrome ('glucose intolerance'), and maybe even diabetes," says Jim Horne, a professor of sleep research at the Loughborough University in the UK.
In the UAE, where adult diabetes levels are reported to be among the highest on the planet, the risk factors of sleep debt and the results of failing to get a sound night's rest are becoming increasingly apparent.
The specs: 2018 Mercedes-Benz S 450
Price, base / as tested Dh525,000 / Dh559,000
Engine: 3.0L V6 biturbo
Transmission: Nine-speed automatic
Power: 369hp at 5,500rpm
Torque: 500Nm at 1,800rpm
Fuel economy, combined: 8.0L / 100km
UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
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Our legal columnist
Name: Yousef Al Bahar
Advocate at Al Bahar & Associate Advocates and Legal Consultants, established in 1994
Education: Mr Al Bahar was born in 1979 and graduated in 2008 from the Judicial Institute. He took after his father, who was one of the first Emirati lawyers
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In the box: iPad mini, USB-C cable, 20W USB-C power adapter
Price: From Dh2,099
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Walls
Louis Tomlinson
3 out of 5 stars
(Syco Music/Arista Records)
The specs
Engine: 1.5-litre 4-cylinder petrol
Power: 154bhp
Torque: 250Nm
Transmission: 7-speed automatic with 8-speed sports option
Price: From Dh79,600
On sale: Now
The specs
Engine: 1.5-litre turbo
Power: 181hp
Torque: 230Nm
Transmission: 6-speed automatic
Starting price: Dh79,000
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How to protect yourself when air quality drops
Install an air filter in your home.
Close your windows and turn on the AC.
Shower or bath after being outside.
Wear a face mask.
Stay indoors when conditions are particularly poor.
If driving, turn your engine off when stationary.
Our family matters legal consultant
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Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
COMPANY PROFILE
Name: HyperSpace
Started: 2020
Founders: Alexander Heller, Rama Allen and Desi Gonzalez
Based: Dubai, UAE
Sector: Entertainment
Number of staff: 210
Investment raised: $75 million from investors including Galaxy Interactive, Riyadh Season, Sega Ventures and Apis Venture Partners
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VERSTAPPEN'S FIRSTS
Youngest F1 driver (17 years 3 days Japan 2014)
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Jigra
Starring: Alia Bhatt, Vedang Raina, Manoj Pahwa, Harsh Singh
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Killing of Qassem Suleimani
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Like a Fading Shadow
Antonio Muñoz Molina
Translated from the Spanish by Camilo A. Ramirez
Tuskar Rock Press (pp. 310)
The specs: 2019 Audi A8
Price From Dh390,000
Engine 3.0L V6 turbo
Gearbox Eight-speed automatic
Power 345hp @ 5,000rpm
Torque 500Nm @ 1,370rpm
Fuel economy, combined 7.5L / 100km
Tips for entertaining with ease
· Set the table the night before. It’s a small job but it will make you feel more organised once done.
· As the host, your mood sets the tone. If people arrive to find you red-faced and harried, they’re not going to relax until you do. Take a deep breath and try to exude calm energy.
· Guests tend to turn up thirsty. Fill a big jug with iced water and lemon or lime slices and encourage people to help themselves.
· Have some background music on to help create a bit of ambience and fill any initial lulls in conversations.
· The meal certainly doesn’t need to be ready the moment your guests step through the door, but if there’s a nibble or two that can be passed around it will ward off hunger pangs and buy you a bit more time in the kitchen.
· You absolutely don’t have to make every element of the brunch from scratch. Take inspiration from our ideas for ready-made extras and by all means pick up a store-bought dessert.