Every Adult Should Know This (from the Science of Sleep) ; The Sleep / Wake Cycle

The below text is adapted from the book, the Science of Sleep (Author : Heather Darwall Smith, June 2021). Its a game changer for anybody who wants to perform at their best, sleep is the No. 1 activity to engage, before nutrition and before exercise. 

Without a good night's sleep, we can behave like "The Walking Dead" devoid of any logical, emotional nor cognitive thought. How many hours we need each night ? Well like they say in the movies, "the jury is still out" on this but most people need 7 hours on average. Some need only 5 hours and some need 9 hours, so this varies from person to person, as well as the age of the person.  

The Sleep / Wake Cycle 

Our sleeping and waking hours are regulated by 2 Biological Processes that work in tandem. Our Circadian (circa Latin "about" and dies Latin "day") rhythm. The circadian rhythm also known and Process C regulates our sleep as well as numerous biological functions of our body. Better known as our 'Body Clock', the rhythm keeps our body in-sync with the day, our moods, our sleep and our energy. Its like a sinusoidal cycle with one peak an one valley every 24 hours.

Our homeostatic sleep pressure, or Process S   defines our urge to go to sleep. The longer we stay awake, the greater the build up of this Sleep Pressure or urge to go to sleep becomes.This build up as far as we know, is due to the accumulation of the chemical called adenosine. This chemical which is naturally secreted in our bodies (unless you have degenerative brain diseases like Parkinson's or Dementia). Adenosine build up causes drowsiness and hence we fall asleep. The rise and fall (or Cliff Effect as shown in the picture above) is called Process S and it supposedly occurs EVERY SINGLE DAY. 

This rise and fall of the sleep pressure is called the Homeostatic Process. or Process S. Process S looks like a Cliff rising from the low in the morning at 7am (almost no adenosine) till about 11pm that same evening.  

Wait, not so fast.  

Process S by itself is not sufficient for anyone. It needs to coordinated with our Circadian ryhthm, or Process C. This ryhthm is like a sinusoidal curve, peaking at around 2pm, and then gradually drops down - way down till our energies are at their lowest at around 11pm. The "Sleep Gate" or the doorway to the Sleep Zone opens. Therefore, our Sleep Clock is in fact the interplay of 2 Graphs, the Homeostatic Process and the Circadian Cycle. At roughly 11 pm of our local time - wherever we live at for a prolonged duration of time  - 2 things happen AT THAT TIME.

a) The Process S Homeostatic Process where the adenosine levels are at their peaks, and hence the drowsiness of the person is at his peak. 

b) The Circadian Rhythm is at its lowest, and the Sleep Gate is right at the bottom, and opens, hence triggering the sleep inducing hormone Melatonine. Your energy levels will first stabilise, and then build up as you  sleep. 

As morning approaches, Process C triggers the Alertness hormones Norepinephrine, which are essentially  neurotransmitters in our brains and spinal cords. Norepinephrine increases alertness, arousal and attention and is so crucial for everyday functioning. 

Hence the 2 Graphs ideally must work in Unison for anyone to be at his best during the day.

Regulating the Sleep / Wake Cycle - a Neurotransmitter called Orexin

The mechanisms which move us from wakefulness to sleepiness and then sleep is known as the 'flip-flop' switch. A system that controls the brain circuitry via 2 nerve cell groups. One group wakes us (the Norepinephrines) and the other sends us to sleep. The flicking of this On-Off switch between wakefulness and sleeping is controlled by this neurotransmitter called Orexin.

If this neurotransmitter Orexin is damaged by brain injury or Orexin levels are too low, such as those with Narcolepsy, the ability to move between sleep and wakefulness becomes unstable leading to a range of sleep disorders which can be potentially life threatening or diminishing one's quality of life severely. 

Before Seizing the Day I need to Seize the Night First ! 

  

  

Our Healthcare System ; Stating the Obvious ; Why no preemptive measure when all the studies point to a Super Aged Society ?

 I read with dismay today that almost all of the Government Hospitals have waiting times of up to 4 days for patients with urgent medical conditions. I am horrified that the system and the management of this major issue is taking a 'reactionary' stance. With 2 over years of stagnant work from home arrangements, and we are caught in a 'deer in headlights' situation of not pre-empting this issue. 

While no one is denied prompt medical attention, the fact that we have been experiencing a bed crunch for the last 3 - 4 years with no plans or apparent plans to build new facilities is UNACCEPTABLE.

There is ample budget each year for Health Care, so why is our Government sitting like a lame duck ? 

Hey, the Minister is being paid millions of dollars a year  !

The Perm Secretary is being paid probably over a million dollars are year  !

And all they can do is highlight the problem ?

This is not the type of Government I would expect from such highly paid and so called competent and efficient civil servants.

 

Elitism ; a society ruled

ASICS 'ELITE' CROSS TRAINER 

Elitism is the belief or notion that individuals who form an elite—a select group of people perceived as having an intrinsic quality, high intellect, wealth, power, notability, special skills, or experience—are more likely to be constructive to society as a whole, and therefore deserve influence or authority greater than the common man. 

Singapore has had a superb run .Since its founding on August 9th 1965, Singapore the island nation of then 3 million made up of mostly poor migrants from China, India and the indigenous Malay people with a then per capita income of equivalent to Kenya, has over these past 58 years made great strides in improvements to its citizens well being. We are currently 4th highest GDP per capita (close to US$ 100,000 per citizen) and have one of the world's highest standards of living. 

We all know and are thankful to the first generation of world class leaders of the ruling People's Action Party helmed by the brilliant statesman and leader Lee Kwan Yew. His passing 8 years ago has led us to believe that the years of super high GDP growth (more than 10%) is but a memory.

As a developed society (Singapore became a developed society in the earl 2000s), I believe that the following values are well entrenched in our midst :

a) multi-culturalism

b) multl- religiousness 

c) abiding to a fixed rule of law

d) Separation of the 3 entities of Government, namely the Executive, the Legislative and the Judiciary.

e) a free and fair election of Government every 4 to 5 years as mandated in the Constitution.

As a result over the years of rapid economic and social standing growth, there has developed an elite class or people who by virtue of their status, have a better chance of 'making it' than the other class or 'working class'. 

The gentry or people who have achieved financial independence very early on in their lives, and are living in good class bungalows and / or in Sentosa island. Well good for them. Should the nation's leaders come from only this class of people ?

I say 'No'. The Government should be made up of elected citizens who go through the lengthy and tedious process of serving the country first and foremost. By working at the grassroots level, the major prerequisite for our elected leaders must be they must be :  

By the People (elected)

For the People  (serve the people first and foremost)

and Of the People. (from the people - every segment)

So while the gentry MAY be Of the people, how do they know or even experience the plight of the working class ?  It is only partially true. 

Do they feel the pain of inflation at all ?

Do they EXPERIENCE the issues of those living in rental flats ? 

Have they actually spent their time serving the people first before they actually are voted in, to formulate policies for the people ? 

  

Bedok South Market and Neighbourhood 23 April 2023

 

Last Sunday, 23rd April I went to Bedok South market to run some errands, and I was so pleasantly surprised that the neighbourhood is thriving what with the wet market at one end, the cooked food hawker centre, 1 clinic, 1 dentist, the 2 Chinese medicine halls, and lots of convenience stalls (3 bakeries, 3 fruit and vegetable stalls, 2 hairdressers, clothing stalls, snacks, 3 banks ATMs, several coffee shops and the Prime Supermarket - all within the 800 x 1000 m rectangular district centre.

There is even a Neighbourhood Police Post to ensure law and orderliness.

What convenience !  All within a short walking distance (5 to 10 minutes) from at least 20 blocks of HDB flats   This scene is replicated in multiple satellite towns all over the island.

This is the one thing I truly miss, as I have not lived or managed to stay in a Government managed estate in all of my (X0) years. 

Singapore with its emphasis on productivity, convenience, safety and ease of connectivity has it all.

The not quite 'village' lifestyle is apparent when you step out from your flat and into the common corridor. Take the lift downstairs your block and within minutes, you have everything you could possibly want. 

Singaporeans have arguably the best (managed and highly developed) housing program in the world. 80% of all citizens live in public housing and the reasons apart from affordability, are what I just described in the paragraphs above. 

Each flat which you and your spouse purchases (one party must be Singaporean) is heavily subsidised but you need to have a minimum occupancy of 5 years before you can rent it out or sell it completely. It is called MOP. Many SIngaporeans have benefitted from this asset appreciation hugely, but there are many differing points of view about the profiteering of an asset class which is not owned by the individual citizen. 

As a result, the ever spiralling costs of resale flats in the last 10 - 15 years have made living and retiring in Singapore an expensive 'dream'. 

  

4 Traits and 2 Obnoxious Behaviors observed in Singapore. Agree ?

Living in Singapore is like many big cities worldwide, we are constantly evolving and moving, be it with road works, road realignments, HDB blocks upgrading, tree pruning and new MRT lines being added on every other year. Its a fast paced environment. 

I read recently in Quora, the thought sharing app from a Singaporean who migrated to Australia, and his thoughts upon moving there with his young family and the differences he experienced from the Australian culture versus the Singapore culture were most abundantly felt in the first few years upon his migration.

4 Trends or Obnoxious Behaviors observed 

Singapore society is fast paced.

Singaporeans lack 'humanity' when they are pursuing or going about their business. 

'KIASUISM' or fear of losing out (FOLO) syndrome is apaprent amongst Singaporeans

KIASI-ISM or fear of dying amongst Singaporeans 

My only retort is that yes, we are all of the above. 

The other retort is that in every big city, there will always be this kind of boorish behavior.

BUT they do not represent the majority. In my opinion. 

HOWEVER, for every occasion I find there is one of the above, I try to make myself  NOT behave in that manner.

I have encountered numerous instances from fellow Singaporeans which made me feel proud and happy to be living here. Let me recount three. 

a) Once I was laden with a couple of heavy box containers at JEM, the well dressed lady and another lady offered to help me carry them into the lift, and I declined with thanks. There were at least several other offers of help to keep life doors open and to let me move on which were really kind gestures.

b) I was going for my medical checkup in Jurong West and I asked some random couple for directions. They willingly gave me specific directions and with a smile, which is heartwarming. 

c) I once slipped and fell on a small park area and the family came out to help me up and asked if I was OK. Well they were foreigners but the fact is that in Singapore, there are people willing to lend the extra hand when necessary.

> One Sunday evening, where we go to the Supermarket to buy our groceries, there was  a man at the supermarket counter who barged ahead of me, not aware my basket of things were lined up. Its true my son and I were somewhere else looking at the items on offer.

>I just smiled and told him, "Just go ahead. I am in no big rush".

>I count myself lucky to take the slow road ; he might be working or dashing out in between his Grab /Uber appointments making a living.

>"Cut the people some slack."    I tell myself.  

Can we do better ?  Well of course.

Are we by nature a selfish people ? I certainly do not think so.

Are we lacking humanity or compassion ? The multitude of people helping out in the food banks convince me that we are not.

Are we Kiasu ?  Well everyone on this earth has a choice. Self preservation is in fact being Kiasu. Practically everyone on this Earth is Kiasu at certain stages in their life.

Not more than most other societies, and this trait is so subjective and biased driven that it is impossible to measure. 

Kiasi ?  If you are a religious person, you should not be Kiasi. There is heaven and / or a good afterlife waiting for you.

Can we develop that community spirit ? It is  a work in progress.

 

 

 

Paris and other cities are facing a cost of living crisis

Rubbish in many arrondissements 

The much admired City of Lights is rocked once again by riots. This time it is because the Federal Macron Government had decreed that the retirement age be pushed later by another 2 years from the current 62 to the new 64.

If they are to move forward and push this decree into law, this means that the lower house of Parliament will not get to vote on this decree. It is not even a referendum, which surely affects all French people.

The truth of the matter is that as a foreigner, when I first went to Paris in 1987 I was blown away by its splendour, monuments, and charm. In 1993 on our honeymoon, it was quite the romantic destination. In 2008 I was taken aback by the amount of foreign migrants who had descended to the city and made the city feel less safe and more gritty. In 2016, we stayed in the most posh arrondissement, 1, near the Lourve and I was shocked to see that there was a big rise in the level of homelessness, drug addicts and petty thievery. There were gypsies preying on every street corner and also in the famed Metro.

In short, the city was going downhill for the last 30 odd years. 

In the Metro, one could certainly feel the pulse of the city. In 2016, we took the Airport Express from Charles de Gaulle airport to Gard de Nord and I was shocked that there was no proper connectivity between the airport platform and the train platforms apart from a couple of very old looking lifts. The airport 'express' was a rickety old piece of work. 

I realised that the city had lost a lot of its charm, its joie de vrie and although it appeared multicultural in many places. there was definately a degradation of unity of the people. The sense of anger brought about by the socialist Government who are taking steps now to prevent a further catastrophe in years to come - is palpable.  

This recent spate of riots is but another reaffirmation that the Western democracies no longer hold sway to the impression of the 'good life'. 

Freedom yes they do have perhaps more so than in (for example) Singapore. Then again, how much repression of the citizens do you find or know that has occurred to ANY Singaporeans ?   We can speak, write and critique everything political and there are town hall meetings to air our grieviences (MPs meet the people sessions). 

The difference ? Things do get looked into and action gets taken. 

Tough laws do exist in Singapore, but 99.999% of people don't mess around with illegal drugs. So that is not an issue with almost all Singaporeans.  

Singapore's standard of living, personal safety, access to proper water, sanitation and sewage removal  are truly world class when compared to the likes of Paris, Madrid, London or MIlan. 

    

Did Mum come back to me in a dream or did my ROM suddenly reactivate ?

 

June 1964 

On 2nd  April morning I woke up and realised that I had a dream about my mother Anna. She and I were in some kind of room and she was wearing the brightest multicoloured blouse and with red pants and she was talking to me as a matter of course.

I awoke and told this to wife and wondered whether this was a reactivation of my old memories (ROM) which is stored somewhere in the recesses of my brain or something spiritual ?

It just so happened that on 1st April, I had been sorting out many old photographs of my family (parents, myself and me) and this could possibly have triggered some awakening of my memories.