We all lead a very busy lifestyle and I have no doubts about that. In the past three months ever since the New Year, I have been working a 7-day work week and as we’re coming to the end of the month, it is also about time that I review my work-life balance and do some adjustments to my work schedule so that I will only work 6 days a week instead. In case you’re wondering how my typical workday is like; I work for 9-10 hours on weekdays and 6 hours on weekends. In between my work, I still have my usual 3 meals a day and my meals are typically the same every week with little variation:


Bread, Coffee, Eggs

Lunch (either one of the following)

Chicken Rice / Char Siew and Roast Pork Rice / Wanton Noodle / Economical Mixed Rice / Vegetarian Bee Hoon


Home Cooked Meal typically with 3 – 4 dishes- Vegetables, Meat, Soup and Rice

As you can see, a diet like mine is high in carbohydrates and proteins but probably low in vitamins and some trace minerals. To help me boost my body immune system, I supplement my diet with Centrum Men, a complete multivitamin specially formulated for men under 50.

Some features of Centrum Men are as follows:

Fill Nutritional Gaps
With more B-Vitamins, Zinc, as well as over 20 other important nutrients.

Brain Health
Contain Zinc and B-Vitamins to maintain brain health

Strong Heart
Contains Lycopene, Vitamin B6, B12 and Folic Acid to help maintain a healthy heart

Energy and Vitality
Contains B-Vitamins that play an important role in converting proteins, fats, and carbohydrates into energy

Contains vitamins and minerals such as Vitamins A, C, E, Selenium, Zinc and Iron which supports immune system

Healthy Muscles
Contains Magnesium, Vitamins D and B6 to support optimal muscle health

I won’t dive too deep into the topic of nutrition because there’s really a lot to talk about for e.g. weight loss, gaining muscle mass, functions of nutrients and etc but I am proud of the fact that although I have been working really hard this month; I have not fallen ill and it is only possible because of a strong body immune system.

However, I am also cognizant of the fact that I cannot keep up this unhealthy working style in the long run or I would face the risks of my body breaking down altogether. Having said that, I am really happy that I am able to marry my work and passion. This is probably the only motivating factor that keeps me going even though it can be physically and mentally draining.

If you have a hectic and busy lifestyle like mine, remember that balance and moderation is the key to a healthier lifestyle and it will be helpful to do some monthly reviews to uncover any possible gaps that could possibly lead to health-related problems.

The fact is, our personal preferences and eating habits changes as we progress on in life but we must never neglect to take care of our health, mind and body.

I hope this post will inspire you as you fight on for the next 6 months!

Sleep is one of the major natural body functions alongside eating. Sleep is integral to the functioning of the body, so much that people spend a third of their lives sleeping. During sleep, the body enters into a natural relaxation state that helps it to recover from a hard day’s work. Sleep is so valuable that people are willing to risk benzo withdrawal to get some amounts of it.

Sleep is an infinitely repeating function which is considered necessary for the growth of both your body and your mind. The lack of sleep might harm the body and the mind of the person not getting full rest. It could also harm the people around you.

Even though the mind functions while the body is still asleep, this state of mind is helpful for regeneration and rest. Getting the right amount of sleep is important for people of all ages, as during sleep, the body enters into an anabolic state which helps it to regenerate and recover.

Even though adults and children need a different amount of sleep, it is important for them to get at least certain recommended amounts. Children below the age of five are recommended to have between 10 and 16 hours of uninterrupted sleep.  This sleep duration does not include naps taken within the day.  Children between 6 and 18 years old are recommended to have between 8 and 13 hours of uninterrupted sleep. For adults, it is recommended to have between 7 and 8 hours of uninterrupted sleep in order to enjoy the full benefits of a peaceful night sleep.

Having enough sleep ensures that the body and the mind regenerate completely. This restorative effect of sleep is so necessary that the body can induce sleep when it needs to experience restoration. It is important to sleep when the body is feeling sleepy, as this is a sign that your body needs to rest.

Due to factors such as advancement in technology, particularly in the development of mobile phone technology, people have not been able to get enough sleep. Quiet times before bed have been replaced with the internet, games and other distractions. Many people choose to stay up at night even though this is a significant health hazard.

The body’s natural function mostly provides the inclination for nighttime sleep, which creates the most benefit. Sleeping during the night time can have benefits that may not be attained during the day. While some people choose to sleep during the day, the practice is not recommended. Sleeping should be natural for your body, which should occur during the night.

Some people may prefer taking a short nap in intervals during the day, which better helps them in staying up at night. This is not ideal, as it does not provide the body with the optimum sleeping experience and benefits. The best type of sleep is uninterrupted and within limited schedules every night. Even though your job may interrupt the pattern of night sleep, specialists recommend that you get regular and uninterrupted sleep every night regardless of other activities going on.

Here are some tips on how to get enough and uninterrupted sleep during the night.

How to Get Regular, Uninterrupted and Beneficial Amounts of Sleep

First, it is important to create a regular sleeping pattern by going to bed and waking up at around the same time every weekday. Creating such a pattern will ensure that you get enough sleep. During the weekend, some activities may cause you to stay up longer. In order to beat this, you can allow yourself an additional hour or an hour and a half within regular weekday time. This strict schedule will ensure that you get enough sleep all through.

Noise can be a source of interruption for your sleep. It is important to keep your sleeping area silent before bed. By doing this, you will have no interruptions to your sleep.

Heavy meals and alcohol can also affect your sleeping pattern and cause interruption. Sleep specialists advice that you should eat well before your time of sleep to ensure that your sleep is not disturbed when it is the right time to go to bed. It is also recommended that you avoid nicotine, caffeine and other stimulants that may cause you to be hyperactive before bed.

Spending time outside during the daytime can ensure that the body gets the right amount of sleep during the night. High levels of energy will cause you to have a hard time sleeping, which can be fixed by exploring the outdoors.

Keeping your sleeping area dark will also ensure that your body is able to enter into the right condition for sleep. What is the importance of getting enough sleep and in regular time especially during the night?

Benefits of A Full Night’s Rest

Getting enough sleep repairs the body, as it goes into an anabolic state. The result is healthier organs and blood vessels, which reduces the risk of major diseases affecting you.

Sleep revitalises the mind as well as the body. Getting enough sleep enables better control of your mind. People who get enough sleep have higher levels of cognitive function and can process the world around them better than those who do not.

Regular and uninterrupted sleep can reduce the likelihood of obesity in both children and adults. Sleeping helps you eat better by reducing cravings, which decreases the likelihood of obesity. People who get enough sleep have a bigger sense of fulfillment in their lives, and are less prone to experience anxiety, mood swings and depression than people who do not get enough sleep

The recommended levels of sleep are important for a holistic balance, which may prevent micro sleep. Micro sleep is a condition where the brain goes to sleep without the body’s intention, for a short amount of time. Micro sleep can be responsible for accidents, which may cause harm to you and others.

Final Thoughts

Creating a sleeping pattern for you as well and your family will help to ensure that they experience the benefits of a full night’s sleep for a long time to come. Sleep is important for your body and mind, and uninterrupted sleep should be recommended for all. Getting the right amount of sleep will improve your personal and social wellbeing. Treat yourself to some uninterrupted sleep tonight.