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    WHOOP GCC Marketing Director gives a full low-down on sleep for peak performance

    WHOOP GCC Marketing Director, Stephan Muller, deep dives into data to give a full low-down on sleep and discusses the importance of better shuteye for peak performance.
    What do the first 30 minutes of your day look like, your morning routine?
    I’m a very routine focused person so my mornings typically look very similar. I wake up at 6am, hydrate with electrolytes and check my sleep data on WHOOP. I’ll head to the gym, get a workout in and get into the ice bath and sauna. I’ll refuel with a protein shake, have a black coffee, plan out my day in detail, and then get to work!
    What are the first tell-tale signs of sleep deprivation?
    The first signs of sleep deprivation often include fatigue, difficulty concentrating, mood swings, and irritability. You might also notice increased cravings for sugary or high-carb foods, reduced motivation, and slower reaction times. Over time, even small amounts of sleep loss can affect your energy, memory, and overall performance.
    What data metrics does WHOOP track to measure a “successful sleep” and how accurate is it?
    WHOOP tracks several key metrics to measure sleep quality and its impact on recovery. These include sleep duration, sleep performance (sleep duration versus sleep needed), sleep consistency and disturbances, sleep stages (awake, light, deep, and REM), among other key metrics. The WHOOP Sleep Score synthesizes these key indicators to provide a clear picture of how well your sleep supports your body’s recovery and performance. Additionally, metrics like heart rate variability (HRV), resting heart rate (RHR), and respiratory rate offer insights into how restor- ative your sleep was for both physical and mental health. Accuracy is supported by our proprietary algorithm, validated through third-party studies. Beyond this, WHOOP offers personalised and actionable insights, empowering members to optimise their sleep habits for better health and performance. For example, the Sleep Planner function offers daily optimal sleep recommendations based on recent activity and performance.

    WHOOP was purposely-built for sleep. Are there any region-specific findings by WHOOP on sleep patterns and deprivation?
    Annually we release the WHOOP Year in Review data based on our global member data to provide an overview of key trends and statistics across fitness, recovery and sleep performance. The 2024 findings for the GCC, and in particular the UAE and KSA, reveal a significant sleep deficit.
    Sharing key findings below:
    ∙ GCC cities dominate the list for the least sleep overall, with Sharjah, Doha Jeddah, Abu Dhabi, Riyadh and Dubai ranking as the top six cities with the lowest overall sleep globally. Meanwhile, Sharjah, Jeddah, and Dubai have the lowest sleep performance score.
    ∙ YIR data seems to suggest a correlation between late-night culture, sleep performance and stress levels: Countries with the latest average bedtimes–Kuwait (2:20am), Saudi (2:19am), and Qatar (1:47am)–also report the latest wake times. Cities in these countries like Jeddah, Riyadh, and Sharjah, which have some of the latest bedtimes, rank among the top six cities globally for the least sleep. Riyadh and Jeddah are the most stressed cities globally, suggesting that the combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels.
    ∙ The UAE ranks third lowest globally in sleep performance, with an average score of 74 per cent, following Singapore (73 per cent) and India (71 per cent). Sharjah, Jeddah, and Dubai top the global list for lowest sleep performance.
    ∙ The UAE stands out for having the highest REM (Rapid Eye Movement) sleep percentage rank, suggesting that when members in the UAE do sleep, they spend a significant amount of time in restorative sleep which can still have positive effects on mental clarity and recovery, despite shorter or less frequent sleep durations.
    How important is sleep in terms of maintaining a healthy regime?
    Sleep is the cornerstone of a healthy regime, it fuels recovery, supports peak performance, and impacts overall wellbeing. As fitness trends prioritise recovery-first approaches, sleep has shifted from an afterthought to the foundation of optimal performance and overall health. WHOOP members already use data to identify how habits like late workouts, caffeine consumption, and irregular bedtimes affect sleep, energy levels and recovery.
    With wearable tech making sleep fitness more accessible, this focus on sleep as a performance driver is only set to grow. What lifestyle choices should we be incorporating to improve this?
    Improving sleep starts with small, intentional lifestyle adjustments. Consistency is key – establishing a regular bedtime and wake-up routine helps regulate your body’s internal clock. Avoiding caffeine in the afternoon, limiting late-night screen time, and creating a sleep-friendly environment – like a cool, dark, and quiet room – can significantly enhance sleep quality. Stress management and mindfulness are also emerging as critical pillars of health, directly influencing sleep quality and overall recovery. WHOOP helps users monitor stress levels through metrics like heart rate variability (HRV) and recovery scores, empowering them to understand how habits impact resilience and readiness. In high-stress regions like the GCC, where WHOOP member data reveals cities like Riyadh and Jeddah rank among the most stressed globally, taking time for mindful moments of rest to reset and connect can prove invaluable. Tracking sleep and stress levels through wearable technology combined with healthy habits can help provide an accessible and holistic approach to overall well-being.
    What elements of the bedroom are key for a good night’s sleep?
    For good sleep hygiene:
    1. Darken your room with blackout curtains for optimal sleep quality.
    2. Limit screen time 30 minutes before sleep to promote faster sleep onset.
    3. Use blue light glasses up to three hours before bed to prevent screens from delaying melatonin release, the hormone that helps you sleep.
    4. Reduce caffeine intake, especially after lunch, and opt for warm milk or herbal tea.
    5. Use your bed exclusively for sleep to train your body for quicker sleep initiation.
    6. Refrain from alcohol at least three hours before sleeping to prevent disruptions in REM sleep.
    7. Yoga, stretching or meditation, 10-15 minutes of gentle movement can help calm your mind and heart preparing you for bed.
    8. Set your bedroom temperature to between 15-19 degrees Celsius (60-67 degrees Fahrenheit), allowing your body temperature to drop which is part of the natural process of falling asleep.

    WHOOP GCC Marketing Director, Stephan Muller

    What is your attitude to sleep – a pleasure or more of a necessity?
    It’s a combination of both. I truly enjoy a good night’s sleep, but I’m also deeply aware of the importance of high-quality sleep for my recovery, energy and clarity the next day. I’ve always prioritised sleep and it’s the best decision I’ve made for my health.
    This is The Tranquility Issue – what habits, tools, and mindset do you use for an inner sense of calm?
    I’m a big believer in going to sleep with a clear and calm mind. It doesn’t just help me go to sleep quicker, but also get better quality sleep.
    The three habits that help me with this sense of calm are:
    1. Disconnect from anything that can over stimulate my mind – mainly work;
    2. A 20-minute meditation where I breathe deeply, sit with my thoughts, reflect on my day, and ease into a relaxed state;
    3. I like using calming incense that signals to my body and mind that it’s time to wind down.
    “The combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels”
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    February’s – The Tranquility Issue – Download Now 
    Images: Supplied More

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    Having trouble sleeping? Here’s the secret to a good night’s sleep

    Life

    by Team Emirates Woman
    3 hours ago

    Many of us spend more time trying to fall asleep rather than actually sleeping.
    The number of hours recommended by experts for sleep depends on your age. However, most people need at least 7 hours of sleep in a 24-hour period. Just the act of trying too hard to fall asleep may cause wreak an air of anxious, nerve-wracking energy that keeps you awake. If your mind can’t sleep, it’s difficult for your body to follow, too.
    To delve into the subject of sleeping well, the wellbeing practitioners from Patina Maldives‘ award winning FLOW Spa, have shared these expert tips to help enhance your sleep quality, ensuring you wake up refreshed and ready to tackle the day.
    From dietary choices to relaxation techniques, designed to help you drift off more easily and enjoy a deeper, more restorative slumber.
    Eat Right to Sleep Tight
    Your diet can significantly impact your sleep quality. Incorporating certain foods into your evening routine can promote relaxation and help you fall asleep faster. Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. These foods are rich in nutrients that support the production of sleep-regulating hormones, making them perfect additions to your dinner or pre-bedtime snack.

    Chamomile as a Sleep-Inducer
    Chamomile tea has long been revered for its calming properties. Drinking one cup of chamomile tea about 45 minutes before bed can help induce sleepiness. Additionally, chamomile essential oil, when diffused in the air, releases a subtle floral aroma that has a calming and relaxing effect on the mind. Incorporating chamomile into your nightly routine can create a soothing atmosphere conducive to sleep.

    Breathing Techniques
    Breathing exercises can be a powerful tool for reducing anxiety and promoting relaxation before bed. The 4-7-8 breathing technique, also known as relaxing breath, involves a rhythmic pattern of inhaling, holding the breath, and exhaling. This technique helps calm the mind and body, making it easier to fall asleep. To practice, exhale completely through your mouth, then inhale quietly through your nose for a count of 4, hold for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle around six times before returning to normal breathing.
    Progressive Muscle Relaxation Against Insomnia
    Progressive muscle relaxation (PMR) is an effective method for reducing physical tension and promoting relaxation. This technique involves tensing and then relaxing different muscle groups in the body. Find a comfortable position, either sitting or lying down, where you won’t be disturbed for 10-15 minutes. Focus on each muscle group, tensing for five seconds while breathing in, then releasing and relaxing. Repeat the process for each muscle group, gradually using less tension each time. This practice can help you release the day’s stress and prepare your body for restful sleep.
    Warm Bath
    Taking a hot shower or bath 90 minutes before bed can significantly improve your ability to fall asleep. The warm water helps you unwind, and as your body cools down afterward, it triggers your circadian rhythms to signal that it’s time to sleep. This cooling-down process promotes a natural decline in core body temperature, which is essential for falling asleep quickly and enjoying deep, restorative sleep.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @patinamaldives & Feature Image: Unsplash @Kinga Howard More

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    Fasting for Ramadan? 5 key tips to nourish your body and soul

    Life

    by Ruman Baig
    4 hours ago

    Fasting during Ramadan is a significant spiritual practice for Muslims around the world. It involves abstaining from food and drinks from dawn until sunset.
    While fasting, individuals focus on prayer, reflection, and self-discipline. Here are five tips to help make fasting during Ramadan a spiritually fulfilling and physically manageable experience.
    Hydration is Key

    Begin your fast with a balanced suhoor meal that includes plenty of fluids and hydrating foods such as fruits and vegetables. Drink plenty of water during non-fasting hours to prevent dehydration. Avoid caffeine and sugary drinks, as they can cause thirst.
    Eat Nutritious Foods

    Opt for wholesome, nutrient-rich meals during iftar (breaking the fast) to replenish your body’s energy levels. Include complex carbohydrates, lean proteins, and healthy fats to sustain you throughout the fasting period. Avoid overeating or indulging in heavy, greasy foods, which can lead to discomfort and sluggishness.
    Moderate Physical Activity

    While intense exercise may be challenging during fasting hours, light physical activity such as walking or gentle stretching can help maintain energy levels and promote overall well-being. Listen to your body and avoid strenuous activities, especially during the hottest parts of the day.
    Prioritize Rest and Sleep

    Ensure you get adequate rest and sleep during Ramadan to support your body’s fasting process. Aim for seven to eight hours of sleep per night and consider taking short naps during the day if needed. Establish a bedtime routine to promote relaxation and quality sleep.
    Focus on Spiritual Growth
    Use the opportunity of Ramadan to deepen your connection with your faith. Allocate time each day for spiritual reflection and self-improvement. Engage in community iftars and taraweeh prayers to foster a sense of unity and solidarity with fellow Muslims.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Pexel & Unsplash, Feature Image: Instagram @futurebedouin More