The medical view on sleep is pretty straightforward. "Ninety-five per cent of people need between six and 10 hours of sleep a night, while the average is just over eight hours," says Adrian Williams, a professor of sleep medicine at King's College in London.
While sleep's core position at the heart of our well-being can't be ignored, a growing band of "sleep hackers" are trying to replace sleep quantity with sleep quality.
Sleep breaks down into three forms: light sleep; rapid eye movement sleep (REM), which nourishes our emotional and creative abilities; and deep sleep, which is when the brain and body rebuild and when our bodies secrete the most human growth hormone. While REM and deep sleep seem to do more restorative work than light sleep, sleep analysis shows that we spend more time every night in light sleep than anything else.
This is where the sleep hackers wield their swords, aiming to boost their REM and deep sleep stages while sacrificing light sleep, cutting total sleeping time down to anything from a reasonable six hours a night to a bare minimum of two.
The latter is achieved by polyphasic (multi-phase) sleeping, with six 20-minute naps a day. By all accounts, it is difficult in the first week as the body transitions to the new routine, but after that, it can be quite sustainable. No long-term studies of the health risks associated with such extreme sleep reduction exist, though, and advocates to date are largely one-man case studies experimenting on themselves. But many of them claim great results.
Unsurprisingly, the medical profession is less keen.
"If you're only getting an hour or so of sleep a night you're a danger to yourself and your body," says Williams.
While gaining an extra 40 hours a week by only sleeping two hours a day might sound attractive, polyphasic sleep has a major drawback: as long as the rest of the world is sleeping monophasically (in one, single phase, those six or eight hours spent in bed), the time you gain by going polyphasic is at night, precisely when the rest of the world is shut down. As the sleep blogger Doug Stewart explains, "Everyone I know who's tried polyphasic sleeping says their social life was severely impacted."
So until the rest of the world makes the switch to polyphasic, it remains little more than a fruitless - if fascinating - experiment. But it does suggest it is possible to sleep less and function well.
While many people sleep less during Ramadan, there is at least a rigid routine in place during this time that helps the body adapt, as well as the opportunity to nap during the day, which can be hugely beneficial. Sleep professionals suggest the best results come from naps that either last less than 20 minutes or more than 90. At 20 minutes or less you can achieve deep sleep benefits; at 90 and above you can run through a full light/deep/REM sleep cycle. Anything outside of these boundaries will probably leave you feeling worse, however, as will napping in the evening before bed.
Polyphasic experiments really caught my attention after I calculated that a mere two-hour sleep reduction per day could produce a full extra month of awake time every year. Now that's a life-changing amount of time.
Ready to experiment, I picked up a sleep monitor called a ZEO Sleep Manager. Little more than a small headband and smartphone app, it maps sleep patterns, letting you learn how you sleep and how your sleep reacts to altering variables. The plan was to collect baseline data of how I now sleep to compare it with future data as I tweak a few of these variables (altering bedtimes and mealtimes, caffeine or alcohol intake, mattress type, and so on) in a quest to maximise my deep and REM sleep while reducing total sleeping time.
The system, which costs around US$150 (Dh550), claims to be your personal "sleep coach", providing users with web resources and information on improving sleep and achieving almost any sleep-related goal.
But while it brings technology that was once the sole preserve of the scientific sleep laboratory into our homes, it takes some getting used to.
Once my wife had stopped laughing at how daft I looked wearing the ZEO headband, I found that the headband could easily off, which fouled the results. I also had trouble pairing it with my phone (it connects via Bluetooth) and it wouldn't provide data for short naps. Plus, although sleep gurus recommend disconnecting from technology an hour before bed for best sleep, the ZEO forces you into messing with your phone right before crashing out.
So it's not perfect, but since the alternative is spending your nights at a sleep laboratory with professional doctors, it's still impressive. As the nights wore on, I began to understand how erratic my sleep habits were, and where I could make improvements that might let me reach my goal of full refreshment in just six hours.
I asked the experts at King's College what my chances of success were; unfortunately, Professor Williams politely suggested they weren't good.
"The mantra in sleep is you cannot shorten the amount you genetically need."
The only way to discover your genetic sleep needs is to take a week's break to fully relax, stick to a fixed routine of bed and meal times, and then just let yourself wake up naturally. By the end of the week you will have achieved your natural rhythm. I had doubts six hours would be mine, although professor Chris Idzikowski of the Edinburgh Sleep Centre offered a ray of hope.
"People can manage shorter terms of sleep for experimental periods," he said.
So my experiment was at least possible; whether it would land me the results I wanted was less certain. But when it comes to discovering what we're capable of, Idzikowski explained the body itself is one of the strongest tools at our disposal.
"If you reduce sleep just by setting the alarm earlier, deep and REM sleep will naturally redistribute themselves, while some light sleep will be lost. Sleep can naturally become more efficient with time."
I had one final question: are there any known health risks associated with toying with sleep patterns?
According to both Idzikowski and Williams, potential long-term side affects in severe cases could range from gastrointestinal and cardiovascular issues to weight gain and impaired immune system function. However, both were keen to stress direct links between poor sleep and all of these problems are not yet fully understood.
Talking about my specific aim of reducing sleep to six hours a night and backing it up with a healthy diet and good monitoring, Idzikowski summed up by saying, "In short, I don't think it's a real problem."
It was all the encouragement I needed. I'm already planning what to do with my extra month.
Keys to a good sleep
Regularity of routine Eating, going to bed and getting up at around the same time, even at weekends, is a huge help
Environment Make sure your bed is in good condition, your sheets are clean and your room is cool and dark, but not so dark you don't get some gentle light - as the sun rises it stimulates your biological clock into waking
Food Eat earlier rather than later because heat generated by digestion can stop us sleeping
Caffeine Avoid it completely after 3pm, otherwise it can disturb your sleep
Source: Dr Chris Idzikowski, The Edinburgh Sleep Centre
THE SPECS
Engine: 1.5-litre
Transmission: 6-speed automatic
Power: 110 horsepower
Torque: 147Nm
Price: From Dh59,700
On sale: now
THE LIGHT
Director: Tom Tykwer
Starring: Tala Al Deen, Nicolette Krebitz, Lars Eidinger
Rating: 3/5
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.
How to avoid crypto fraud
- Use unique usernames and passwords while enabling multi-factor authentication.
- Use an offline private key, a physical device that requires manual activation, whenever you access your wallet.
- Avoid suspicious social media ads promoting fraudulent schemes.
- Only invest in crypto projects that you fully understand.
- Critically assess whether a project’s promises or returns seem too good to be true.
- Only use reputable platforms that have a track record of strong regulatory compliance.
- Store funds in hardware wallets as opposed to online exchanges.
Anti-semitic attacks
The annual report by the Community Security Trust, which advises the Jewish community on security , warned on Thursday that anti-Semitic incidents in Britain had reached a record high.
It found there had been 2,255 anti-Semitic incidents reported in 2021, a rise of 34 per cent from the previous year.
The report detailed the convictions of a number of people for anti-Semitic crimes, including one man who was jailed for setting up a neo-Nazi group which had encouraged “the eradication of Jewish people” and another who had posted anti-Semitic homemade videos on social media.
A new relationship with the old country
Treaty of Friendship between the United Kingdom of Great Britain and Northern Ireland and the United Arab Emirates
The United kingdom of Great Britain and Northern Ireland and the United Arab Emirates; Considering that the United Arab Emirates has assumed full responsibility as a sovereign and independent State; Determined that the long-standing and traditional relations of close friendship and cooperation between their peoples shall continue; Desiring to give expression to this intention in the form of a Treaty Friendship; Have agreed as follows:
ARTICLE 1 The relations between the United Kingdom of Great Britain and Northern Ireland and the United Arab Emirates shall be governed by a spirit of close friendship. In recognition of this, the Contracting Parties, conscious of their common interest in the peace and stability of the region, shall: (a) consult together on matters of mutual concern in time of need; (b) settle all their disputes by peaceful means in conformity with the provisions of the Charter of the United Nations.
ARTICLE 2 The Contracting Parties shall encourage education, scientific and cultural cooperation between the two States in accordance with arrangements to be agreed. Such arrangements shall cover among other things: (a) the promotion of mutual understanding of their respective cultures, civilisations and languages, the promotion of contacts among professional bodies, universities and cultural institutions; (c) the encouragement of technical, scientific and cultural exchanges.
ARTICLE 3 The Contracting Parties shall maintain the close relationship already existing between them in the field of trade and commerce. Representatives of the Contracting Parties shall meet from time to time to consider means by which such relations can be further developed and strengthened, including the possibility of concluding treaties or agreements on matters of mutual concern.
ARTICLE 4 This Treaty shall enter into force on today’s date and shall remain in force for a period of ten years. Unless twelve months before the expiry of the said period of ten years either Contracting Party shall have given notice to the other of its intention to terminate the Treaty, this Treaty shall remain in force thereafter until the expiry of twelve months from the date on which notice of such intention is given.
IN WITNESS WHEREOF the undersigned have signed this Treaty.
DONE in duplicate at Dubai the second day of December 1971AD, corresponding to the fifteenth day of Shawwal 1391H, in the English and Arabic languages, both texts being equally authoritative.
Signed
Geoffrey Arthur Sheikh Zayed
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.
Formula Middle East Calendar (Formula Regional and Formula 4)
Round 1: January 17-19, Yas Marina Circuit – Abu Dhabi
Round 2: January 22-23, Yas Marina Circuit – Abu Dhabi
Round 3: February 7-9, Dubai Autodrome – Dubai
Round 4: February 14-16, Yas Marina Circuit – Abu Dhabi
Round 5: February 25-27, Jeddah Corniche Circuit – Saudi Arabia
UAE jiu-jitsu squad
Men: Hamad Nawad and Khalid Al Balushi (56kg), Omar Al Fadhli and Saeed Al Mazroui (62kg), Taleb Al Kirbi and Humaid Al Kaabi (69kg), Mohammed Al Qubaisi and Saud Al Hammadi (70kg), Khalfan Belhol and Mohammad Haitham Radhi (85kg), Faisal Al Ketbi and Zayed Al Kaabi (94kg)
Women: Wadima Al Yafei and Mahra Al Hanaei (49kg), Bashayer Al Matrooshi and Hessa Al Shamsi (62kg)
Electric scooters: some rules to remember
- Riders must be 14-years-old or over
- Wear a protective helmet
- Park the electric scooter in designated parking lots (if any)
- Do not leave electric scooter in locations that obstruct traffic or pedestrians
- Solo riders only, no passengers allowed
- Do not drive outside designated lanes
KILLING OF QASSEM SULEIMANI
Know your Camel lingo
The bairaq is a competition for the best herd of 50 camels, named for the banner its winner takes home
Namoos - a word of congratulations reserved for falconry competitions, camel races and camel pageants. It best translates as 'the pride of victory' - and for competitors, it is priceless
Asayel camels - sleek, short-haired hound-like racers
Majahim - chocolate-brown camels that can grow to weigh two tonnes. They were only valued for milk until camel pageantry took off in the 1990s
Millions Street - the thoroughfare where camels are led and where white 4x4s throng throughout the festival
Five%20calorie-packed%20Ramadan%20drinks
%3Cp%3E%3Cstrong%3ERooh%20Afza%3C%2Fstrong%3E%0D%3Cbr%3E100ml%20contains%20414%20calories%0D%3Cbr%3E%3Cstrong%3ETang%20orange%20drink%3C%2Fstrong%3E%0D%3Cbr%3E100ml%20serving%20contains%20300%20calories%0D%3Cbr%3E%3Cstrong%3ECarob%20beverage%20mix%3C%2Fstrong%3E%0D%3Cbr%3E100ml%20serving%20contains%20about%20300%20calories%0D%3Cbr%3E%3Cstrong%3EQamar%20Al%20Din%20apricot%20drink%3C%2Fstrong%3E%0D%3Cbr%3E100ml%20saving%20contains%2061%20calories%0D%3Cbr%3E%3Cstrong%3EVimto%20fruit%20squash%3C%2Fstrong%3E%0D%3Cbr%3E100ml%20serving%20contains%2030%20calories%3C%2Fp%3E%0A
FINAL RESULT
Sharjah Wanderers 20 Dubai Tigers 25 (After extra-time)
Wanderers
Tries: Gormley, Penalty
cons: Flaherty
Pens: Flaherty 2
Tigers
Tries: O’Donnell, Gibbons, Kelly
Cons: Caldwell 2
Pens: Caldwell, Cross
The Brutalist
Director: Brady Corbet
Stars: Adrien Brody, Felicity Jones, Guy Pearce, Joe Alwyn
Rating: 3.5/5
At a glance
- 20,000 new jobs for Emiratis over three years
- Dh300 million set aside to train 18,000 jobseekers in new skills
- Managerial jobs in government restricted to Emiratis
- Emiratis to get priority for 160 types of job in private sector
- Portion of VAT revenues will fund more graduate programmes
- 8,000 Emirati graduates to do 6-12 month replacements in public or private sector on a Dh10,000 monthly wage - 40 per cent of which will be paid by government
COMPANY PROFILE
Name: Almnssa
Started: August 2020
Founder: Areej Selmi
Based: Gaza
Sectors: Internet, e-commerce
Investments: Grants/private funding
Spec%20sheet
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PROFILE
Name: Enhance Fitness
Year started: 2018
Based: UAE
Employees: 200
Amount raised: $3m
Investors: Global Ventures and angel investors
The%20specs
%3Cp%3E%3Cstrong%3EPowertrain%3A%20%3C%2Fstrong%3ESingle%20electric%20motor%0D%3Cbr%3E%3Cstrong%3EPower%3A%20%3C%2Fstrong%3E201hp%0D%3Cbr%3E%3Cstrong%3ETorque%3A%20%3C%2Fstrong%3E310Nm%0D%3Cbr%3E%3Cstrong%3ETransmission%3A%20%3C%2Fstrong%3ESingle-speed%20auto%0D%3Cbr%3E%3Cstrong%3EBattery%3A%20%3C%2Fstrong%3E53kWh%20lithium-ion%20battery%20pack%20(GS%20base%20model)%3B%2070kWh%20battery%20pack%20(GF)%0D%3Cbr%3E%3Cstrong%3ETouring%20range%3A%20%3C%2Fstrong%3E350km%20(GS)%3B%20480km%20(GF)%0D%3Cbr%3E%3Cstrong%3EPrice%3A%20%3C%2Fstrong%3EFrom%20Dh129%2C900%20(GS)%3B%20Dh149%2C000%20(GF)%0D%3Cbr%3E%3Cstrong%3EOn%20sale%3A%3C%2Fstrong%3E%20Now%3C%2Fp%3E%0A
The specs
Engine: 2-litre or 3-litre 4Motion all-wheel-drive Power: 250Nm (2-litre); 340 (3-litre) Torque: 450Nm Transmission: 8-speed automatic Starting price: From Dh212,000 On sale: Now
Shubh Mangal Saavdhan
Directed by: RS Prasanna
Starring: Ayushmann Khurrana, Bhumi Pednekar
COMPANY PROFILE
Name: Kumulus Water
Started: 2021
Founders: Iheb Triki and Mohamed Ali Abid
Based: Tunisia
Sector: Water technology
Number of staff: 22
Investment raised: $4 million
MATCH INFO
World Cup qualifier
Thailand 2 (Dangda 26', Panya 51')
UAE 1 (Mabkhout 45 2')
Pathaan
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Company%20Profile
%3Cp%3E%3Cstrong%3EName%3A%20%3C%2Fstrong%3EDirect%20Debit%20System%3Cbr%3E%3Cstrong%3EStarted%3A%3C%2Fstrong%3E%20Sept%202017%3Cbr%3E%3Cstrong%3EBased%3A%3C%2Fstrong%3E%20UAE%20with%20a%20subsidiary%20in%20the%20UK%3Cbr%3E%3Cstrong%3EIndustry%3A%3C%2Fstrong%3E%20FinTech%3Cbr%3E%3Cstrong%3EFunding%3A%3C%2Fstrong%3E%20Undisclosed%3Cbr%3E%3Cstrong%3EInvestors%3A%3C%2Fstrong%3E%20Elaine%20Jones%3Cbr%3E%3Cstrong%3ENumber%20of%20employees%3A%3C%2Fstrong%3E%208%3Cbr%3E%3C%2Fp%3E%0A
Match info
Liverpool 4
Salah (19'), Mane (45 2', 53'), Sturridge (87')
West Ham United 0
Turkish Ladies
Various artists, Sony Music Turkey
Our family matters legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
The specs
Engine: Turbocharged four-cylinder 2.7-litre
Power: 325hp
Torque: 500Nm
Transmission: 10-speed automatic
Price: From Dh189,700
On sale: now
Company%20Profile
%3Cp%3E%3Cstrong%3ECompany%3A%3C%2Fstrong%3E%20Astra%20Tech%3Cbr%3E%3Cstrong%3EStarted%3A%20%3C%2Fstrong%3EMarch%202022%3Cbr%3E%3Cstrong%3EBased%3A%20%3C%2Fstrong%3EDubai%3Cbr%3E%3Cstrong%3EFounder%3A%20%3C%2Fstrong%3EAbdallah%20Abu%20Sheikh%3Cbr%3E%3Cstrong%3EIndustry%3A%3C%2Fstrong%3E%20technology%20investment%20and%20development%3Cbr%3E%3Cstrong%3EFunding%20size%3A%3C%2Fstrong%3E%20%24500m%3C%2Fp%3E%0A
