{"id":651,"date":"2016-12-12T18:03:18","date_gmt":"2016-12-12T10:03:18","guid":{"rendered":"http:\/\/www.pacificprime.hk\/blog\/?p=651"},"modified":"2018-02-21T17:11:42","modified_gmt":"2018-02-21T09:11:42","slug":"sleep-deprivation-hong-kong","status":"publish","type":"post","link":"https:\/\/www.pacificprime.hk\/blog\/sleep-deprivation-hong-kong\/","title":{"rendered":"Sleep deprivation: How not sleeping enough is running you down"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re looking for a way to improve your health, getting enough sleep would be an obvious place to start. Actually getting enough sleep, however, is something many people struggle with around the world, and the non-stop city of Hong Kong can be just as bad! We all know that sleep deprivation can lead us to be groggy, slow, and leave us feeling poorly, but did you know that it can seriously affect both your productivity and life expectancy? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, Pacific Prime Hong Kong explains what science has to say about getting a healthier sleep, what the challenges are for busy people in the S.A.R, and how to change a few things so that we\u2019re getting a bit more shut-eye than we have been before.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:[null,0],&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><div class='code-block code-block-1' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=content_banner&utm_campaign=Blog_Banner&utm_content=single\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1644\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2022\/12\/WP-Banner-revamp-final-20221207_1.-Single-final.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Individual Health Insurance Plans\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">The science of a good night\u2019s sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When we think of sleep, we generally consider that our body and our mind are tired and need to be \u201cshut down\u201d in order to recover. However, science actually tells us that our body <\/span><a href=\"https:\/\/sleepfoundation.org\/excessivesleepiness\/content\/why-do-we-need-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">does the opposite<\/span><\/a><span style=\"font-weight: 400;\">. Instead of turning off as we sleep, our brains are said to use this time to process and store the memories and experiences we had during the day, moving them from our tentative, short term memory to the stronger, long term sections of our brain. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A quality sleep also helps the health of our bodies, as well as our minds. During what\u2019s sometimes referred to as a \u201c<\/span><a href=\"https:\/\/www.google.com.hk\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=3&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwiV1qe30u3QAhUBsJQKHWrcC0gQFgghMAI&amp;url=http%3A%2F%2Fwww.huffingtonpost.com%2F2014%2F03%2F07%2Fyour-body-does-incredible_n_4914577.html&amp;usg=AFQjCNEiq7pFcx5j--ieOftLj80K6QBseQ&amp;sig2=oTa5S09l76m-8YGtfUzOMQ\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">restorative stage<\/span><\/a><span style=\"font-weight: 400;\">\u201d of sleep, our blood pressure drops, breathing slows down, blood flow moves to the muscles, and our body\u2019s tissues start to repair themselves. Hormones, such as the human growth hormone, are also secreted &#8211; helping to regulate muscle and bone growth, sugar and fat metabolism, and potentially heart functions. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So while we actually think we\u2019re \u201cswitching off\u201d during our sleep, our body remains highly active in processing information, repairing itself and re-energizing for the next day. Scientists refer to a lack of sleep as \u201csleep deprivation\u201d, and may sometimes discuss the amount of sleep lost as \u201c<\/span><a href=\"http:\/\/www.health.harvard.edu\/staying-healthy\/repaying-your-sleep-debt\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sleep debt<\/span><\/a><span style=\"font-weight: 400;\">\u201d. According to medical evidence, every adult should be getting between 7 to 9 hours of sleep a night, but we\u2019re rarely getting that these days.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Hong Kong: The city that never sleeps<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s a common saying that we\u2019re often quite proud of: \u201cHong Kong is a city that never sleeps\u201d. However, we\u2019re doing so at the cost of our own health. What used to be a description of a bustling, humming city that pulses with life at all hours of the day, has now become a self-fulfilling prophecy, as an estimated <\/span><a href=\"https:\/\/www.hkiednews.edu.hk\/en\/content\/index.do%3Bjsessionid=69735D0EE7CF8555EFCF0CA38A01C950?contentCode=1348027924326\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2.2 million people<\/span><\/a><span style=\"font-weight: 400;\"> could be classed as having insomnia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2003, a Hong Kong University <\/span><a href=\"https:\/\/www.hkupop.hku.hk\/english\/archive\/report\/qsleep03\/release.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that 92% of local working-age people in Hong Kong were sleep deprived, with nearly 50% of survey respondents indicating these bad sleeping habits were long term. A high percentage of people in Hong Kong (39%) were found to be going to bed between 11pm-12am, with a lot more (41%) waking up between 6-7am. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">More than ten years later, the picture is no different. A recent <\/span><a href=\"http:\/\/www.scmp.com\/news\/hong-kong\/economy\/article\/1942608\/sleep-deprived-and-internet-mad-hongkongers-place-last\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> showed that Hong Kong had the worst rank in Asia for having a sleep deprived nation and one of the biggest factors keeping us awake: the internet. People were said to be spending on average 3.7 hours online outside of work purposes, something survey company Intuit Research explains is often at the cost of time for sleep and exercise. <\/span><\/p>\n<h2><span style=\"font-weight: 400;\">The other costs of\u00a0sleep deprivation<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Failing to get enough sleep harms more than just our health, as it often affects our communities and our productivity at work and school. Sleep deprivation was identified by the US National Highway Traffic Safety Administration as being a factor in 100,000 vehicle crashes, and 1,550 crash-related deaths. In Hong Kong, a taxi driver was suspected of falling asleep at the wheel in an incident that killed <\/span><a href=\"http:\/\/www.scmp.com\/news\/hong-kong\/law-crime\/article\/1982485\/hong-kong-taxi-driver-suspected-dozing-wheel-accident\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">two maintenance workers<\/span><\/a><span style=\"font-weight: 400;\"> earlier this year. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, those suffering from sleep issues such as insomnia and sleep apnea are more likely to be a drag on productivity in the workplace. Not-for-profit researcher <\/span><a href=\"http:\/\/www.scmp.com\/news\/hong-kong\/economy\/article\/1942608\/sleep-deprived-and-internet-mad-hongkongers-place-last\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Rand Europe<\/span><\/a><span style=\"font-weight: 400;\"> found that a lack of sleep in the US is costing the economy up to US $411 billion a year, which is 2.28% of its GDP. Hong Kong doesn\u2019t quite register as a leader in economic loss due to lack of sleep, the top five include the US, Japan (US $138 billion), Germany (US $60 billion), the UK (US $50 billion), and Canada (US $21.4 billion). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Closer to home, the Caritas Youth and Community Service released a study on Children\u2019s Day that found about one in three Hong Kong pupils lack adequate sleep. Developmental-behavioral pediatric doctor <\/span><a href=\"http:\/\/www.scmp.com\/news\/hong-kong\/health-environment\/article\/1933413\/hong-kongs-sleepless-children-will-lack-creativity\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fanny Lam Wai-fan<\/span><\/a><span style=\"font-weight: 400;\"> said that children aged five to 12 need 10 to 11 hours sleep every day, yet 34.8% of young people slept for an average of six hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The concern to education and health experts alike is that poor sleeping habits leave youngsters with a much lower ability to be creative in school, something that many have commented needs <\/span><a href=\"http:\/\/www.ejinsight.com\/20160930-our-kids-deserve-better-education\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">more prominence<\/span><\/a><span style=\"font-weight: 400;\"> in Hong Kong. Children who lack confidence in their own creative ability are also thought to be less happy and content with their school and home lives. <\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Getting better sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been struggling to get healthier sleep, or you\u2019re just feeling a bit sluggish or worn out, then following some or all of these tips can help:<\/span><\/p>\n<ul>\n<li><b>Sticking to a schedule:<span style=\"font-weight: 400;\"> Setting a time for when you\u2019re supposed to go to sleep and sticking to it can help a lot.<\/span><\/b> Your body becomes familiar with your consistent routine for sleep and should help you fall asleep easier.<\/li>\n<\/ul>\n<ul>\n<li><strong>Making a bedtime ritual:<\/strong><span style=\"font-weight: 400;\"> Creating a pattern of activities you do when you\u2019re about to go to bed can also help.<\/span> Having a nice hot bath or shower, reading a book or listening to some relaxing music can help your body and mind wind down from the day before you fall asleep.<\/li>\n<\/ul>\n<ul>\n<li><strong>Turn off the devices:<\/strong><span style=\"font-weight: 400;\"> Whether it\u2019s your smartphone, tablet, or even a handheld game machine, make sure it\u2019s off and put away out of reach before you go to bed.<\/span> Don\u2019t be tempted to check back in on the internet before you shut your eyes!<\/li>\n<\/ul>\n<ul>\n<li><strong>Be active early:<\/strong><span style=\"font-weight: 400;\"> Aside from being a great health option in itself, exercising can help your body spend its energy &#8211; but don\u2019t exercise too late!<\/span> Activity can stimulate the stress hormone cortisol, which activates the alert mechanism in the brain. Try to finish all exercise at least three hours before bed.<\/li>\n<\/ul>\n<ul>\n<li><strong>Have a healthy diet:<\/strong><span style=\"font-weight: 400;\"> Again, eating well is a no-brainer for its health benefits but eating lighter dinner meals, and healthier foods, helps your body sleep better.<\/span> Try not to eat too close to bedtime and, if you do wake up hungry, try drinking water or eating foods that don\u2019t cause indigestion (e.g. dairy products).<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Those of you who might still be finding it difficult to sleep may be suffering from a sleeping disorder and should seek specialist assistance. <\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Will my insurance cover me for sleep-related disorders?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most sleep-related studies and tests will be considered an outpatient procedure, meaning you\u2019ll likely need outpatient coverage in order to make a claim for any such tests. Not all insurers will include sleep disorders in their outpatient care so if you\u2019re unsure your best bet is to either check your policy, or contact your insurance provider to find out more. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those of you who do not have health insurance and would like to discuss care options related to sleep disorders, don\u2019t hesitate to contact a broker like Pacific Prime Hong Kong. Our experts have been assisting expats around Asia and the world with their health insurance needs for over 15 years. To find out more about insurance coverage for sleep disorders, or for a free quote, <\/span><a href=\"https:\/\/www.pacificprime.com\/contact-us\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">contact<\/span><\/a><span style=\"font-weight: 400;\"> Pacific Prime Hong Kong today!<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:[null,0],&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=cta_banner&utm_campaign=Blog_Banner&utm_content=quote\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1279\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2019\/06\/HK-BANNER-Couple.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Get a quote banner\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for a way to improve your health, getting enough sleep would be an obvious place to start. Actually getting enough sleep, however, is something many people struggle with around the world, and the non-stop city of Hong Kong can be just as bad! We all know that sleep deprivation can lead us &#8230;<\/p>\n","protected":false},"author":8,"featured_media":655,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Sleep deprivation: How not sleeping enough is running you down","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"_links_to":"","_links_to_target":""},"categories":[137],"tags":[792,791,36,171,327,329,326,328],"class_list":["post-651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-ban_sin","tag-cta_gen","tag-pacific-prime","tag-pacific-prime-hong-kong","tag-sleep","tag-sleep-deprivation","tag-sleep-disorders","tag-sleep-hong-kong"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep deprivation: is not sleeping running you down?<\/title>\n<meta name=\"description\" content=\"Sleep deprivation affections more than just your personal health, it can impact on workplace productivity, school performance and the economy.\" 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