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It is already quite known that many Singaporeans tend to sacrifice sleep for work. Although how much sleep is needed depends on a lot of different factors like age and health, having enough sleep is still very important to maintain a healthy well-being. Here we will talk simply about sleep debt and how you can pay it off.

What is Sleep Debt?

Sleep debt is basically a term that refers to not getting enough sleep continuously. This happens when you either stay up late or wake up too early to get your work done. Simply think about it as the sleep version of financial debt. When it builds up, it can have negative effects on your memory, cognitive ability, and overall health.

Sleep debt is a clear result of sacrificing sleep for work, drinking too much coffee, and other things that can cause disturbances to your sleep pattern. In Singapore, for example, many are so used to being deprived of sleep that they fail to notice the symptoms of sleep debt. That is why it is important to remember that even though you can still get your work done during the day, you’re still putting yourself at risk of many health problems if you don’t have adequate sleep.

How to Pay it Back

When trying to get back to your natural sleeping cycles, you should know that it will take quite some time for your body to adjust, especially if you’ve been sleep deprived for months or even years.

  • During bedtime…

To put it simply, try to sleep earlier so you can get 7-8 hours of sleep. Again, because you’re used to so used to sleeping late this might sound like an outrageous tip. But there’s really no better way to start than getting your body used to sleeping at the right time again. “When it’s time for bed, then it’s time for bed.” Follow this strictly. Try your best not to use your phones and put your paperwork down when you’re already on the bed. That way you can take your mind off things and get to sleep earlier.

  • Weekends

Many of us tend to sacrifice sleep for work because we think we can just make up for it during the weekends. This is actually a big misconception. When you don’t have enough sleep for 5 weekdays straight and suddenly sleep for long hours during the weekend, it can mess up your sleeping pattern even more. Plus, when you sleep for more hours on a Sunday, you might have trouble sleeping again at night. Then, you’ll just repeat the whole process of not having enough sleep on the weekdays.

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  • Sports in Singapore has been shaped by many of its athletes through the years. Some have reached greater heights, like Joseph Schooling and many others. But more than earning glory of winning medals, playing sports is important to our life in many ways.

    Physical benefits

    Clearly, one of the biggest reasons why playing sports is important is because they promote physical fitness. Different sports also influence different physical aspects of the body. Swimming, for example, is a full-body workout that can target muscles in all our limbs while also helping us improve our lung and heart endurance. It can be very different from a strength sport like weightlifting when it comes to physical benefits.

    It teaches teamwork

    Being able to work effectively in a team is an essential quality in the world of employment, and in life in general. Playing a team sport teaches a person to work with others and share a path together towards the goal of winning as a group. Being in a team allows a person to recognize the different strengths and weaknesses of each person so that they can work in ways that can complement each other. This can translate to work life and the athlete should be able to complement other’s skills and also cover for their weaknesses at the proper times.

    Helps us see the value of defeat

    We are always faced with many challenges in life and there are many times when we fail. Even if this is the case, we need to recognize that failure is part of life and actually a big contributor to success. When we face defeat, we can become better because we get to learn more about ourselves, what went wrong, etc. Playing a sport enables us to live through and accept defeat, not as an unsurmountable wall, but as a stepping stone to success.

    Teaches dedication

    An athlete who works hard in his/her sport will have already developed the quality of being dedicated. Playing a sport disciplines us to commit to a certain task, purpose, or goal. To achieve greater heights, an athlete must sacrifice and dedicate time because dedication and commitment is where hard work starts. Understanding dedication makes us better person in many aspects. Work ethic, relationships, finance, and a lot more.

    Helps build confidence

    When we get words of encouragement, praises from our coaches, compliments from our teammates, and cheers from the audience, we become more confident about ourselves. We learn to be more confident about our abilities and skills. And even when we fail, we find that there will be people to pick us up from the ground and cheer us on. This means that we don’t become confident on our own, but because we know we have others to fall on at trying times.

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  • Drinking warm water is not really a very commonplace thing to do. Even so, there actually are a lot of benefits from having a glass of warm water.

    1. Helps the digestive system. Drinking warm water can actually stimulate our digestive system. This aids in digestion overall as it makes it easier for the stomach to take in the food we eat while also absorbing the nutrients from them. This is done because warm water stimulates the blood vessels in our stomach, helping it with digestion.
    • Can improve circulation. Drinking warm water also improves blood flow. This then helps our blood vessels expand, making it easier for the blood to travel through our veins and arteries. This also makes it easier to flush out excess toxins that are still present in our body.
    • Calms the nervous system. Warm water can have a magical effect on the nervous system. Drinking warm water can actually calm your nerves, literally and metaphorically speaking.  This basically has a lot to do with the improved circulation, as stated earlier.
    • Provides better rehydration in hot climates. Because of the hot weather in Singapore, you may prefer drinking cold water because you think it’s refreshing. But, this actually does you more harm than good when it comes to the body’s energy. When the climate is hot, obviously your body temperature also increases. If you drink cold water, the body takes more energy to convert it to a temperature that the body can take.
    • Is said to ease pain. It is said that warm water is a great remedy to alleviate headaches, muscles spasms and even pain from menstrual cramps. A lot of this has to do with its calming effects and its ability to soothe our nerves as mentioned earlier.
    • May help in weight loss. Drinking warm water can aid in the process of losing weight. Having a glass of warm water in the morning can increase your body’s temperature. This means that your metabolic rate also increases, allowing you to burn more calories throughout the day.
    • Promotes better sleep. Again, because of its calming and soothing effects on the body, warm water enables us to have better and deeper sleep. While it helps you fall asleep faster, it also makes you feel full, meaning you won’t have to wake up in the middle of the night looking to get food in your stomach.
    • A remedy for nasal congestion. Warm water is actually recognized by many as an effective home remedy for nasal congestion. This is because the high temperature softens the mucus, speeding up its travel outside of the body. Warm water is also a good remedy for coughs and sore throat because again, it helps clear the phlegm from our respiratory tract.
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  • Drawing takes a lot of time, but it teaches you to be aware of form, proportion, and even color. This is especially true when it comes to pencil sketching – in fact, it’s the first skill you develop when you’re learning.

    Here are five tips you can use to improve your sketches:

    1. Hold the pencil properly

    Even if you have the best pencils in the world, they’re useless if you don’t know how to hold them correctly.

    There are two basic grips for holding your pencil:

    • Tripod – Grip the pencil the same way you would when writing: using your thumb, index, and middle finger. This is useful for detailing small parts of a bigger sketch, and is best used for a smaller sized sketchbook.
    • Overhand – Pick up the pencil using your thumb and all four fingers. All four fingers should be gripping one side while the thumb grips the opposite, and this lets you use the side of the lead instead of just the tip.
    • Mix up shading techniques

    Whether you use cross-hatching or patches for your shadows, you can add depth and texture by mixing them up and keep your subject in perspective. This technique is particularly great for backgrounds, but it works on still life and portraits as well.

    • Know when to finish your sketch

    You can always overdo your sketches by tinkering with them even after signing your name on them, especially if you look hard enough. This can result with you obsessing to the point where you make too many changes and your original sketch will be significantly changed.

    • Lines aren’t always lines

    You’ll almost never see actual lines in the real world in the same way you do in art. In fact, you only see the illusion of them since light contrasts with shadows all the time, creating what looks like lines.

    Instead of using lines, your sketches will improve better when you emphasize on adding shading to your subject and background. Keep your light source in mind when doing this.

    • Draw from real life

    The best way for you to improve your sketching is to find real-life sources, whether it’s objects, people, or even buildings. You should also allow your hand to wander off and make the occasional mistake – even stray lines can sometimes lead to amazing sketches.

    This also includes taking your sketchbook with you and drawing where you can. After all, there’s no better reference like the outside world.

    At the end of the day, sketching is something to savor. Whether it’s a quick sketch or a long one, the most important thing is that enjoy what you do while learning along the way.

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  • Maintaining your home’s electrical circuit shouldn’t be too difficult if you know what you’re doing, have the proper tools to fix them, and if you do so with caution.

    Aside from switching off your main circuit panel and every switch at home, approaching your electricals with caution includes wearing rubber gloves and having the right equipment to do so.

    Common Problems You Can Solve

    You can probably solve these electrical problems on your own without the need for a professional service:

    • Flickering lights – This is the result of frayed wiring that results in shorts if the wires are moved. While it’s not a code violation in itself, it can be a hazard that could lead to all kinds of electrical problems later on.
    • Faulty power outlets – This can indicate an exposed wire or a broken circuit in the power outlet, which means that you may have to replace them with new power outlets. Worn out and dead outlets also need to be replaced with new ones.
    • Blown-out light bulbs – While easy enough to replace, you can avoid blown-out light bulbs by making sure they fit well and don’t go over your socket’s wattage limit.

    Problems You Should Leave to a Professional

    While there are problems that you can solve on your own, there are also problems that you should best leave to a professional to do it safely, such as the following:

    • Frequent tripping – If your circuit breaker trips, you don’t actually have to worry since this only means that your home is protected against a sudden overload. However, if this happens frequently, you should call an electrician to fix it.

    The good news is that today, you don’t always have to call an electrician to replace blown fuses since modern circuit breakers can be switched on or off after tripping.

    • Having too many wires – This not only comes off as an inconvenience, but can also be a huge electrical disaster waiting to happen, especially if you have a lot of extension wires as a result of not having enough power outlets.
    • Your home is really old – Old wiring and plug sockets found in homes that are more than twenty-five years old are no longer serviceable and need to be replaced with newer electrical wires and sockets.

    There are also other problems, such as ground faults and electrical surges, which could easily result in a fire hazard for your home, and you can avoid this by having your wires and circuit panels updated to be updated with modern standards.

    Installation should also be best left to a professional electrician to make sure that everything works properly.

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