Business Resiliency Views : BRV

Business Resiliency Views : BRV An interactive platform where people esp. SMEs could share their concerns on business productivity r

20/12/2022

e-SusP Talk 12/2022: Are We Becoming Architects of Our Own Destructions?
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

As noted by a reader, Joachim Ng’s view in “Rule of Two and Climate Change” that Malaysia has not reduced consumption or population growth; instead, the country chose to reduce forests! (the Sun, Sept 9, 2020) must be given due attention by the authorities. Relevant stakeholders must understand and strive to minimise the impact of our economic activities as stipulated in the United Nation’s Sustainable Development Goal number 12 on Responsible Consumption and Production. The impacts of climate change and global warming that are getting worse by the day include rising sea-levels and flooding, negative impacts on our fragile ecosystem, food chain and food security, natural environment and human health. The warning flags have been obvious; hence, Malaysia should give due urgency on how to realign our priorities as the nation strategises our recovery journey from the COVID-10 pandemic. This step is utmost critical to alleviate climate change and take effective action to ensure we achieve a harmonious balance of the three sustainability crucial factors; namely, economic, environment and social. The current pandemic has practically crippled the global supply chain where no one regardless of one’s status in society is spared! Joachim also shared that the global human population is at 60% overload on consumption volume while Malaysia’s baggage is at 77% overload! This means that the consumption rate of our 32 million people on the available natural resources and ecological services is hugely excessive! He also explained “carrying capacity”, an important concept in species survivals. Although every species has its own carrying capacity as each species has different way of using the environment, they generally follow the Rule of Two. Humans are the only species to ignore the Rule of Two with the consequence of climate change that is measurable by the concentration of carbon dioxide (CO2) in the atmosphere. In 1850, the concentration was 290 parts per million (PPM) by volume. In 1950, this concentration reached 320 ppm, whence scientists first detected climate change and sounded the alarm. The CO2 concentration increased to 415 ppm in 2019. Accordingly, Malaysia has two choices: reduce consumption or reduce population. Instead, Malaysia reduced forests. By cutting more trees than we plant, we are exposing ourselves to the possibility of a locally bred coronavirus hopping from jungle to town! We are also tragically reducing the bio-capacity of Malaysia. Bio-capacity is explained as the sum of all-natural resources available to sustain human existence. Logically, with more population, we are producing more CO2 and with lesser forests, the increasing volume of CO2 in the air will trigger a climate catastrophe in the future. It is advised that we should reduce consumption and balance population growth. The Egyptian government had in 2019 launch a campaign that says “two is enough” that aimed to curb the tradition of having large families that put increasing pressure on scarce water resources as well as threatens Egypt’s survival. Even in Indonesia, the government has secured the cooperation of religious leaders, be they Muslim, Christian, Hindu, Buddhist and Confucian to help draft a set of modules on combating climate change. Under this initiative, participating worship houses will install solar panels to demonstrate interfaith cooperation to save humanities. The question now is: Are we Malaysians conservatively behind in addressing the rapidly approaching climate devastation? In 2019, 11258 scientists across 153 countries have declared that “climate change has arrived and is accelerating faster than expected. Hence, planet Earth is clearly and unequivocally facing a climate emergency!” Does Malaysia care? As King Charles puts it: “In damaging our climate, we are becoming the architects of our own destruction!” Food for thought! Remember Eight Billion Dreams, 1Malaysia and pursue our national goals with care (responsibility), inclusivity, productivity and resiliency!

15/11/2022

e-SusP Talk 11/2022: Productivity Habits II – Discard Bad Habits!
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

Welcome to the last quarter of 2022. Continuous introspection and retrospection will enable us to focus on the appropriate productivity habits to inculcate. As said, productivity habits would become productivity systems when we repeat the behaviour consistently and methodically to get more done. It is essential that we know what we want to achieve; otherwise, mindless flow with the tide would bring about many untoward consequences to own-self, our community and our society. I have highlighted three productivity impeding factors in my recent bulletin. Let us focus on the first issue: the need to discard belief in bad habits. There is always the danger of believing that certain old habits are necessary for success despite the inefficiency of the old systems. This is because, lack of belief in an effective habit coupled with misplaced belief in a less effective habit could lead us astray. To illustrate this point, let’s talk about the difference between single-tasking and multi-tasking. Studies have confirmed that single-tasking is the most effective and efficient productive method as periods of uninterrupted work would bring about a sense of accomplishment, the feel good factor and happiness! On the other hand, task-switching or doing many tasks at the same time just like working on something yet leaving the email or smartphone on all the time to allow constant alerts and notification can cause a false sense of having more done. The consequence: people feel overwhelmed with little quality achievements to show! Many people experience this internal barrier as they undervalue true achievements and overvalue the importance of interruptions. The persistent belief that multitasking is good is difficult to overcome. Perhaps, this skewed notion has caused the deterioration of quality in many matters in the present world. It is ironical that the more advanced the human-race is the more people lament that we are seeing the disappearing of quality in our daily life. Much food for thought as we journey towards the end of 2022. Remember, “Eight Billion Dreams,1Malaysia and pursue out national goals with care, inclusivity, productivity, and sustainability!

28/10/2022

Productivity News Update #5/2022 (October 2022):
Know the difference between digitalisation and digitization
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development Division, MPC

In the current era of rapid digital and technology evolution, hastened by the COVID-19 pandemic of 2020-2022, many nations have embarked on this journey. Yet, many people may be using the words digitalisation and digitisation interchangeably without having the true understanding of the words. When normal businesses wish to venture towards digital transformation, it became necessary to know the differences between the two words. There may be people among us who are confused with the two words. Hence, I saw it beneficial to share what were explained by Harvard Business Review and MIT as per the table below.
Definition of Digitalisation:
1) The process of using digital technologies to change a business model and providing new revenue and value-producing opportunities.
2) The process of moving to a digital business.
Definition of Digitisation:
The process of changing data from analogue to digital form.
Aims of Digitalisation:
1) Creating a digital platform as a foundation for an organisation’s digital offerings and promotion of rapid innovation.
2) Combining different software components to link partners and connect customers.
3) Achieving revenue growth and value.
Aims of Digitisation:
1) Using technology to automate functions and systems to make them more efficient.
2) Creating stability and scalability.
Examples of Digitalisation:
1) An automotive company creating a platform for customers to rent cars on demand via an app.
2) A healthcare provider crating an online platform that links patients with doctors and pharmacists.
Examples of Digitisation:
1) Document digitisation and data mining
2) Using internet-of-things to increase convenience.
3) Launching an app to ease access to services.

Technologies used for digitisation and digitalisation are artificial intelligence, augmented reality, big data and data architecture, cybersecurity, cloud computing and robotics. An interesting opinion quoted from Harvard Business Review is: “Contrary to popular belief, digital transformation is less about technology and more about people. You can pretty much buy any technology, but your ability to adapt to an even more digital future depends on developing the next generation of skills, closing the gap between talent supply and demand, and future-proofing your own and others’ potential.”

18/10/2022

e-SusP Talk 10/2022: Productivity Habits
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

Hello. As we tabulate our 3rd Quarter performance for 2022, it is essential that we also take stock of our personal productivity efforts. In this bulletin, I am sharing a gist of an interesting article entitled “Why new personal productivity efforts don’t stick” by Maura Thomas and Shawn Thomas. According to the authors, “productivity systems are the behaviours we repeat consistently and methodically to get more done.” People who do not have any system will just flow with the tide. They will always be seen as “doing” and just “doing” as though it is a system of its own – despite a reactive one and certainly confusing for productivity. Hence, people will constantly be busy but not always getting the right things done. The authors opined that most productivity habits are developed without specific intention, leaving achievement to chance. This eventually results in a continuous need for productivity improvement. However, wanting to change and sustaining the needed change remain a challenge. It was found that there are three productivity impeding factors; they are:
(1) People tend to be convinced that certain old habits are necessary for success (despite the inefficiency of the old systems);
(2) People feel entrapped in an environment that is not supportive of the new productive habits they are trying to cultivate; and
(3) Present days of high stressed living are causing people to overthink their system. As a result, many people experience suffocative pressure.
What is your take on the said factors? How would you address them? Are they within or beyond your control? Food for thought as we advance through October 2022. May we take the coming long weekend to introspect, retrospect and ponder well on the said productivity issues. Let’s hope we come back afresh and with the right footing next week as we start the final two months of 2022. Wishing the ardent readers of this bulletin sustainable productivity days ahead. Remember, “Eight Billion Dreams, 1Malaysia and pursue our national goals with care, inclusivity, productivity and sustainability! Till the next bulletin, have a meaningful and productive week!

07/10/2022

Productivity & Competitiveness Insights 11/2022
Be a HERO to boost Productivity & win the Competition
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

Hello again. We have been talking about productivity in many perspectives. Hold & behold, do you know that the biggest obstacle to productivity and success lies within oneself. Pessimism and insecurity can have daunting effects on productivity and success. Successful people in any industry are usually individuals with strong endurance and high optimism. Persistence and patience have enabled Chris Gardner, a tried –and –true salesman to overcome series of obstacles and difficult trials to strive for a better life for his beloved son. His life story that was told in the movie “In Pursuit of Happiness” showed that with a strong mind-set, Gardner was able to become a successful as well as a productive salesman at a leading stock brokerage firm. Additionally, scientist and psychologists have proven that positive thinking has the power to bring about positive outcome. Fred Luthans, a Management Professor at the University of Nebraska, found that positive thinking could have effects on individual’s business performance and achievement. According to Prof. Luthans in his book “Psychological Capital”, there are four elements for positive thinking; namely Hope, Efficacy, Resiliency and Optimism; in short HERO. The four elements are explained as follow:
 Hope: A success thought that triggers motivations and desire to achieve goals. Hope is an essence of life. With hope, people can strive for success and be productive.
 Efficacy: This relates to one’s own ability to perform the necessary actions to achieve goals. Self-confidence and audacity are important factors for anyone to meet, present and negotiate.
 Resiliency: This is about the ability to rise from failure and conflict.
 Optimism: A human characteristic that enables a person to see the positive side of a situation. Optimistic person tends to have a strong determination to move forward as they can see situation more positively than a pessimistic person.
The encouraging news on HERO is that people can always improve the personal level of these four elements. In a study at Boeing Company, Professor Luthans found that engineers who have attended his HERO workshop experienced a significant productivity boost, resulting in a return-on-investment rate of over 200%. Interestingly, in the current world of digitalisation and IOTs, the differentiating factor is still on human resources. Hence, organisations that are able to leverage their human resources optimally will definitely be more productive and enhances the probability of winning any competition. So much for now. Until the next e-bulletin, have productive days ahead!

27/09/2022

Productivity News Update #4/2022 (for September 2022):
Understanding the Cost of Living
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

There was an interesting piece entitled “True Picture of the Cost of Living” published in the Your Opinion page of the Star Newspaper on 16 August 2022. I saw the need to share this opinion as we need to be well-informed on what inflation means to us in Malaysia and around the world. A brief of the published piece is as follow:
1.In any nation, inflation is a normal phenomenon. What is of concern is the rate of inflation. This is simply because the inflation rate affects the value of money that we save today, that could be less tomorrow. It could also reduce our purchasing power and interfere with our retirement plans. Malaysians in general face the heat when the cost of living and incomes do not rise in tandem.
2.There is a global inflation issue currently due to various factors from the transition of countries from the pandemic situation to the endemic phase. Two key factors are global supply chain disruptions and the sudden increase in demand as lockdowns were lifted.
3.It is reported that government subsidies for essential goods have mitigated the inflation rate from the possible 11% to between 2.2% and 3.2% for 2022.
4.The normal measurement for the cost of living is the Consumer Price Index (CPI). The CPI is derived from a single basket of goods and services that reflect the average consumption patterns and prices. As the CPI does not reflect the cost of living of individuals, inflation rates across income groups and state differ from the national average. Hence, there are scepticisms on published inflation rates and the actual cost of living, more so when public perceptions of inflation are subject to biases.
5.Bank Negara Malaysia had in its 1Q2017 report on “Inflation: Perception vs. Reality” proposed an Everyday Price Index (EPI) that incorporates frequency biases. A result over a five-year average (2012-2016) showed that EPI was 2.6% against the CPI of 2.2%.
6.Cash assistance is NOT a sustainable solution to alleviate cost-of-living challenges in the long run. In the “Household Income Estimates & Incidence of Poverty Report 2020”, the Statistics Department revealed that about 20% of the household fell from the M40 group to the B40 tier in 2020.
7.It is advisable for the Malaysian Family to see the true picture of the cost of living beyond the official inflation numbers. Only then, Malaysians could make suitable decisions about consumption and investment, that in turn would determine the economic situation of the country.
8.It is important to revisit the CPI to ensure it is more reflective of the reality. This is reiterated by a fellow Malaysian in the Star newspaper of 5 September 2022 who said more accurate CPI is needed. The simple reason being, prices in general have gone up so much in recent months, yet Malaysia’s CPI is still below 5%. S/he suggested that the Government revamp the CPI methodology.
We certainly need a clearer computation of CPI that is accurate and reflects the actual situation that we are in. We need to avoid what lateral thinking leader Edward de Bono once said, “Perception is real, even when it is not the reality”.

22/09/2022

Productivity & Competitiveness Insights 10/2022
Be e-SMART for Sustainable Productivity
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development Division, MPC
Hello! Interestingly, we have now advanced into the fourth week of September 2022. Intense pursuance of digitalisation on many things around us have brought about both advantages and disadvantages to our “kiasu” world among individuals and nations. Recently, there was an interesting article on the thoughts of Steve Glaveski, CEO of Collective Campers based in Melbourne, Australia. He advocates that we should stop letting push notifications ruin our productivity. Compared with the days of our ancestors, technology has enabled us to be more efficient and effective at what we need to. However, Glaveski cautioned us “any good thing taken to the extreme becomes bad.” Aristotle had proposed that people should cultivate virtues at intermediate levels between deficiencies and excesses to achieve happiness and success. Hence, technology, if left unchecked, could bring about devastating effects on our productivity and well-being. It is important that our flow should never be disrupted by non-value adding matters. Mihaly Csikszentmihalyi, a Hungarian-American psychologist in 1975, coined the state of deep immersion in a single task as the physiological state of “flow”. McKinsey found that when executives are in a flow, they are up to five times more productive. Yet, the sight and sound of desktop, laptop and smart phone notifications that characterised today’s typical workplace are found to be counter-productive. This is because executives are constantly in a state of hyper-responsiveness. The push notifications are sapping our ability to get into flow, to do our best and to leave the office feeling truly accomplished. On the reverse, many of us would more likely to experience the feeling as we have worked all day with little to show when leaving the office. Multitasking, that is trying to do numerous tasks at the same time, is in actuality task switching. There have been numerous findings of researchers, which supported the fact that it is just not possible that we can pay attention to two things at the same time. According to a study by University of California, when we are disrupted by a notification that forces us to switch between tasks, it can take us about 23 minutes to get back to the task-at-hand. If the average executive checks emails 74 times a day and receives 46 smart phone notifications a day, it is likely that most executives never spend any time in a flow at all. Whether you follow notification or not, your train of thoughts will inevitably be interrupted by your noticing, processing and determining whether to respond to the notification. Recent estimates find that while each task switch might waste only 1/10th of a second, it can add up to a 40% productivity loss if you do lots of switching in a day. This figure might be higher if benchmarked against an executive who spends several hours a day in flow. So much for now, have productive days ahead!

13/09/2022

e-SusP Talk 9/2022 : Happiness, Productivity and us
by Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

Welcome to the 9th month of 2022. As we chart our 3rd quarter performance, it became increasingly important that we find happiness in what we do – otherwise the daily challenges that we face become daunting and sustaining productivity would become an issue. Happiness is important to our well-being, triggers creativity as well as enhances our problem-solving capabilities. I have shared that the key to encouraging lasting happiness is to invest time and energy in what really matters to us so that happiness comes naturally. In this bulletin, I am sharing some economic values of happiness at some organisations. Between 1994 and 2009, the Fortune 100 best companies in the United States were found to outperform their peer groups by 2 to 3 % annually. The London Business school deduced this finding as a direct causation between happier companies and shareholder returns. Google / Alphabet that has charted its record as the No.1 place to work for seven years in a decade, is acknowledged as the pioneer company for employee happiness. There is also an interesting finding indicated by the British sandwich chain called Pret a Manger – happy workers make better sandwiches! This company that takes its employees’ well-being seriously, attributed its impressive 16% annual sales growth in 2014 largely to its workforce happiness. On another side of the globe, happy workers are reported to be wanting in Japan. In the World Happiness Report 2022 by the U.N. Sustainable Development Solutions Network, Finland is the happiest country among 146 countries while Taiwan is the most happy country in Asia. These findings are reckoned to have affected its productivity and competitiveness as reflected in the World Competitiveness Yearbook by Swiss business school, IMD. What could be the happiness factors that happy companies practice? At Google, its employees are given competitive salaries, free Wi-Fi on shuttle transport, free ice-cream and healthy snacks, free lifts to work, and the opportunity to spend 20% of their office time on non-work projects of “passion”. Other practical measures practised by top companies are work-life balance, flexible hours, training opportunities, challenging assignments and clear career progression. These happiness factors have enabled employees to feel stretched professionally and valued personally. Perhaps, it is time our government considered measuring happiness at the workplace as “what gets measured gets managed”, as advocated by Peter Drucker, a modern management guru. Having said these, there is still the onus on oneself to ensure intrinsic happiness exists before we can be receptive to explicit happiness and attain the true and sustainable sense of happiness! Happiness is an important enabling factor for us to sustain our positive transformation journey towards a developed nation. Besides “Eight Billion Dreams, One Planet, Do your Bit now,” remember too that “Happiness as with excellence, begins with oneself!” Till the next bulletin, here’s wishing Malaysians “Happy 59th Malaysia Day!”

01/09/2022

Productiivity News Update #2/2022 :
Tenaga Nasional is expanding its reskilling programme to gig workers in Malaysia
by Dr. Shaik Roslinah Bux, Deputy Director, Productivity & Competitiveness Development (PCD) Division, MPC

Tenaga Nasional Berhad (TNB) is reported to be expanding its TNB Reskilling Malaysia (TRM) programme to support gig workers. According to the press release by TNB, this move supports the country’s shift towards digitalization, and is expected to enhance the skills of gig workers to boost the momentum of Malaysia’s labour market. The TRM programme has been implemented by TNB Integrated Learning Solutions (ILSAS) since 2020. The aim was to assist the Government in helping Malaysians affected by the COVID-19 pandemic and get a job match through a skills or retraining programme. There are three criteria for gig workers to participate in the TRM programme. The criteria are:
1.Provide a service agreement signed by the employee and the company (service provider);
2.Successfully register themselves in businesses under the Companies Commission of Malaysia; and
3.Possess business qualifications or related agreements.
TNB envisioned that as the way of working gradually shift to remote and hybrid methods, it is expected to drive increased demand for gig workers. And, the gig workers would need to find a job or business to work with. Hence, it became crucial that gig economy participants go beyond their current roles and retrain for a better, brighter future. The TRM programme will help gig workers increase their capacity to explore new and wider gig economy opportunities-which at the end of the day, increase their income. The selection of gig workers via the TRM programme took place through sessions in June 2022. Successful gig workers will undergo training in digital skills, air conditioning maintenance, drone automation for Industry 4.0, and business mindset formation.
Source: Human Resources Online dated 21 June 2022
Published in MPC on 26 July 2022

17/08/2022

e-SusP Talk 8/2022: Sustainable Brain Power & Body Fuel for Productivity!
By Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development (PCD) Division, MPC

Hello, as we journey along the 2nd half of 2022, it is important that we take stock of our health. This week’s sustainability talk focusses on the need to exercise to boost brain power and do physical exercises to keep ourselves fit and healthy. According to the British Journal of Sports Medicine, exercise boosts our physical health as well as our brain power and learning performance. It has been found that exercise enhances the brain power and academic performance in children and young people. Besides, physical activities and cardiorespiratory fitness are beneficial for brain development and function in children and young people. Mastering basic movements in exercise can help to boost brain power and learning capability among mature adults too. Continuously doing physical exercises can help develop important life skills, boost self-esteem, motivation, confidence and well-being, as well as build and strengthen relationships with peers. Hence, it became pertinent in the corporate world that physical activities are incorporated at the workplace such as bike lanes, parks and gym as these facilities have been proven to be effective strategies to enable employees to feel good and enhance their work performance. Equally important is the need to take breakfast to enable our body the fuel to replenish energy reserves after a night of sleep or fasting. People who do not take breakfast tend to lack energy to focus or perform physical activities due to declining sugar levels in their body. An associate professor of the Nutrition Society of Malaysia opined that having a balanced breakfast provides about 25% of daily nutrient needs. Breakfast also replenishes 80% of energy reserves in our body lost during sleep. Contrary to the common belief that eating more meals will lead to weight gain, people especially children who skipped breakfast are more likely to be overweight and obese compared to those who eat breakfast. This is simply because missing out on the first meal of the day leads to frequent snacking during the day and eating more during lunch contributes to weight gain. Physical and mental growth, development and functioning are some of the important core elements of life that require energy. Energy keeps us active and provides the fuel needed to carry out our daily activities. It was found that people, especially children who skip breakfast in the long run will fall behind in the cognitive skills development such as problem solving. The ideal breakfast should contain food groups like fruits, wholegrain cereals, bread, eggs, vegetables and malt beverages. It is time we calibrated our meal and lifestyle patterns so that we can ensure ourselves continuous supply of energy as well as the production of endorphins, the “Happy” hormone that, in turn, enhances our alertness and productivity in carrying out our daily tasks. As said before, every nation/ organisation certainly needs happy, healthy and productive citizens/ employees to achieve national/ organisational mission and vision. Collectively, we are all in this together. Remember, Eight Billion Dreams, 1Malaysia and pursue our national goals with care, inclusivity, productivity, and sustainability!

Reference:
1.The British Journal of Sports Medicine
2.Nutrition Society of Malaysia

13/07/2022

e-SusP Talk 7/2022: Sustainable Slumber!
By
Dr. Shaik Roslinah Bux, Deputy Director,
Productivity & Competitiveness Development Division, MPC

Welcome to the 2nd half of 2022. After a long duration of MCOs and the maddening pace of daily activities since Malaysia decided to transit into the endemic phase beginning 1 April 2022, one thing that continuously affects us is that we seemed not to get enough of sleep! This week our sustainability talk diverges from the environment and economic issues to ourselves, and the focus is on elements of sustainable health. At the turn of the 21st century, quality sleep became evasive for many people. On days when we do get eight hours of sleep, some will still wake up feeling sluggish and lethargic! Understandably when we have many responsibilities to attend to during our waking hours, we do occasionally experience tiredness. However, if drowsiness is frequent or chronic during the day, this may be an indication that our health or sleep pattern is off-tangent. Although eight hours of sleep has been found to be the optimum number of sleep hours for many people, the sleep needs of each individual is different. If we do not feel good after a night of sleep, we should tune our sleeping pattern that works well for us. Datuk Dr. Nor Ashikin Mokhtar, a consultant obstetrician and gynaecologist advises that we attune to our own body clock. She said, “Your personal body clock can tell when you’ve had too much or too little sleep. It’s important to pay attention to your internal clock when it tells you when to sleep or when to wake.” Every sleep’s time-frame has five sleep cycles of 90 minutes each, alternating between regular sleep and deep sleep also known as REM (a state of Rapid Eye Movement during sleep). Do take note that, if we wake during non-REM sleep, we will be more likely to feel alert and attentive as the day progresses. However, if we wake up in the middle of REM sleep, we will feel tired during the day. When we are able to wake up five to 10 minutes before the alarm sounds, it means we have found the right bed time. Otherwise, we need to adjust our sleeping time until we reach the right time for bed. Once the sleep rhythm is found, be consistent so that we can be attentive and productive during the day. Dr. Nor Ashikin advocates the following guides to improve our sleeping habits:
 No electronic device – Artificial blue light from the screens of devices such as mobile-phone or tablet can send messages to your brain that tells it to stay awake because the light is associated with daytime. This will interrupt our circadian rhythm, resulting in lower quality of sleep.
 Keep the light and noise out of your room – Turn out all lights. Putting on music might appear to help lull you to sleep, but it’s quite likely to be causing you uneasy sleep.
 Caffeine disrupts our sleep – Indulging in caffeinated beverages too close to bed time is bad for sleep. Avoid drinking caffeinated drinks four hours before bed if you want to be on track with your sleep pattern.
 Inculcate a heathier lifestyle – Balancing routine exercise and healthy eating choices assist us to perform better during the day and sleep better during the night. Fatty foods and processed carbs cause sleepiness during the day while late night spicy foods cause heartburn, indigestion and acid influx. We should instead consume foods that are high in antioxidants, amino acids, proteins and vitamins such as leafy green, wholegrains, tree nuts, lean meat and fruits.
Regular exercise helps our body to adjust to a good sleep pattern and eliminate sleep fatigue. Accordingly, working out for about 30 minutes a day, three to four time a week promotes the production of endorphins, a “happy” hormone that improves our overall mood. Every nation certainly needs happy, healthy and productive citizens to achieve national mission and vision. Collectively, we are all in this together. Remember, Eight Billion Dreams, One Planet, Do Your Bit Now!

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