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Hiring the Right IT Service Partner

As a business owner, choosing an IT services provider is one of the major decisions you will make as your IT partner will be working closely with you and will be your advisor for your company’s technological needs.

So how do you know whether a provider is the right partner for you? How do you choose one from hundreds of IT companies in Singapore? Each company will surely claim to offer the most comprehensive services and the most responsive team there is. Some may try to impress you with technical language and jargon, while others will try to sway you with low price tags. While all their offers may look appealing, there are some things you can do to help you further determine whether an IT company is a good choice or not.

1. Develop Your Own Criteria

You’ll be able to narrow down your options if you have certain qualifications to follow. Some service providers won’t make it to your list for reasons that has nothing to do with integrity or honesty. Do they have enough people to do the job? Have they had this kind of project before? Do they possess the skills needed? Are they a stable company? The answers to these questions are strong determining factors, besides the trust-worthiness of a company.

2. Go for the Right Size

Bigger is not always better. Owners of small and medium enterprises are often drawn into the idea that big names are more reputable and more experienced, which is usually the case though. Bigger IT companies prioritize the big fish, even if it is the small- and medium-sized fish that get trapped in their nets. Usually, the size of the business tends to compare to the services provided. You should choose a service provider with IT experts in Singapore where your business is deemed significant to warrant special treatment.

3. Meet the IT Management Team

Once you have chosen a potential service provider, meet their IT management team. You will be working closely with these people, so it’s a smart move to get to know them first before closing the deal. Are they welcoming, smart, professional and organized people? Are they responsive to meetings and phone calls? Are they customer oriented? Ask for a meeting with the IT team just to get to know them more.

4. Look for Honesty and Transparency

Every IT company has their own weaknesses. It would be ideal to ask your potential IT services provider what their weaknesses are, so that you’d be aware and able to decide whether the issue is a deal breaker or you can work around it. A service provider with no gaps is like a job applicant who believes he has no weaknesses. An honest service provider will openly discuss their weakness and offer to improve them through trainings, realigning resources or hiring specialists for the field.

5. Tour Their Site

It’s a very basic thing to do, but it’s amazing how many company owners do not visit the operational offices of their service providers, whose services they will be spending considerable amounts of money on and who will be their partner for a long time to come. As a smart business owner, visit the office, help desk and data centre of your potential service provider to personally check their facilities and workmanship.

6. Talk to Peers and Colleagues

Your friends and colleagues in the industry you’re in are your great resources for hiring the right service provider in Singapore. Other than reaching out to people you know, you can check out user groups and trade associations to increase your knowledge about outsourced IT services. After soliciting ideas, you will start to notice patterns, and certain IT service companies will emerge. Service providers whose names are not known in the community require closer examination.

7. Contact Some of the Company’s Previous Clients

You should be concerned if your potential service provider can’t provide you with names for references on the spot. Any reputable service provider keeps a list of reference since a solid customer reference is much more effective than any marketing strategy or presentation. Preferably, the reference list should consist of names from senior level managers as they are usually the most knowledgeable people who can tell you the business impact of a service provider. If it takes a while for a service company to provide references, there might be a problem. If in doubt, you always have the option to look for another IT company.

8. Excellent Customer Service

Choose to partner with a company that provides excellent customer service—a company who can answer your queries with a smile and reply to your emails immediately. Some service providers in Singapore have excellent IT support, but their customer service isn’t up to standards. Excellent customer skills are beneficial especially in inconvenient times of technical troubles. Moreover, look for a company that provides more than just troubleshooting IT problems, but also offer advices about new technologies and consultancy services on various tech concerns.

The bottom line is, your IT services provider should not only focus on selling their newest services or flashiest technical package. As with any successful partnership, the focus should be on looking for ways how the two businesses concerned can work together in a mutually beneficial partnership with a shared goal. Searching for the right service provider can be a complex and tricky process; but as long as it is done right, IT outsourcing can prevent business hiccups that can hamper organizational efficiency, growth and productivity.




Opera for Beginners

Sitting through hours of a performance can be intimidating for beginners. Here is a list of operas you should consider as a starting point before you move on to longer and tedious productions.

Don Giovanni
It is a two-act opera based on stories of the womanizer Don Juan by Wolfgang Amadeus Mozart and Lorenzo Da Ponte. Don Juan wants to seduce Donna Anna by disguising as her fiance Ottavio.

Boris Godunov
This four-part masterpiece is the only complete opera by Modest Mussorgsky and is based on the life of Tsar Boris Godunov and rival Tsar Dmitriy I.

The Marriage of Figaro
It’s a four-act opera by Mozart and Da Ponte based on another stage play The Mad Day. Figaro and Susanna, with the help of Countess Rosina, are trying to reject the advances of Count Almaviva.

The Makropulos Affair
Composed and written by Leos Janacek, this three-act play features a youthful Elina Makropulos who drank an elixir of eternal life commissioned by her father Emperor Rudolf II hundreds of years ago.

Fidelio
This is the only opera composed by Beethoven. The different text versions were written by Joseph Sonnleithner and Jean-Nicolas Bouilly. Leonore calls herself Fidelio to disguise as a prison guard and rescue her husband.

Otello
This four-act play was based on Shakespeare’s Othello. Giuseppe Verdi composed the music while Arrigo Boito wrote the libretto. The story revolves on the four characters; the Moorish general Otello, his wife Desdemona, Otello’s ensign Iago and captain Cassio.

Thebans
Inspired by Sophocles’ Oedipus Rex, Julian Andeson composed the music for a three-act opera commissioned by the English National Opera. The librettist was Frank McGuinness. Oedipus’ cursed family had to deal with murder and fate’s cruel hand.

La Traviata
Verdi composed the music for this three-act opera while Francesco Maria Piave wrote the libretto. They adapted it from Alexander Dumas’ novel The Lady of the Camellias. It tells about the love affair of the courtesan Violetta Valery and Alfredo Germont.

The Tempest
Composed by Thomas Ades and written by Meredith Oakes, The Tempest is a three-act opera based on Shakespeare’s play. The rightful Duke of Milan Prospero is trying to restore his daughter’s status.

La Boheme
It’s a four-act play composed by Giacomo Puccini and written by Giuseppe Giacosa and Luigi Illica.Inspired by a collection of stories by Henri Murger, it tells about young bohemians in Paris’ Latin Quarter, particularly the poet Rodolfo and seamstress Mimi.

Rigoletto
Composed by Verdi and written by Piave, it’s based on Victor Hugo’s play The King Has Fun. The three-act opera features the Duke of Manuta and his court jester Rigoletto who were cursed by a courtier.

Madama Butterfly
The three-act play was composed by Puccini and written by Illica and Giacosa. Inspired by John Luther Long’s story “Madame Butterfly,” it tells the story of the American B.F. Pinkerton and a Japanese girl called Butterfly whom he marries.

The Importance of Being Earnest, A Trivial Comedy for Serious
It is a three-act play by Oscar Wilde and was adapted for musicals several times. It was Gerald Barry who adapted it for the opera in 2011.




What to Do With Stretch Marks

Stretch marks are unsightly. They are lines that appear on the skin and never go away.

What Causes Stretch Marks?
There are six common causes of stretch marks.

1. Pregnancy
Some women develop stretch marks on the sixth month of pregnancy. The ligaments around the pelvic area as well as the fibers in the skin stretch because of hormones.

2. Puberty
Puberty sometimes comes with growth spurts. Hormonal imbalances might also be a culprit. Girls often get stretch marks on the thighs, hips and breasts while boys might have some on their back and shoulders.

3. Weight Changes
Gaining or even losing weight within a short period of time can affect the fibers which need time to stretch. Marks appear when these fibers are broken or over-stretched and thin. Weightlifters are also prone to stretch marks.

4. Family History
Family history also plays a role. You will likely develop stretch marks if family members also have them. Women are more likely to have them than men.

5. Medications
Medications like corticosteroids decrease the amount of collagen in the skin. Collagen, the protein in the skin fibers, affects the elasticity of the skin.

6. Health Conditions
Cushing disease is the term for the condition in which the body produces excessive amounts of cortisol. Cortisol decreases the amount of collagen in the skin. Marfan Syndrome causes the connective tissues in the body to weaken, including the skin which affects its elasticity.

Where Do They Appear?
Stretch marks usually appear on the abdomen, upper arms, buttocks, thighs, shoulders, and breasts. These appear as lines or streaks on the skin. They show up first as pinkish, purplish or blue lines then fade to a lighter silvery color. Called striae by doctors, they are technically considered scars on the skin. They form because the collagen and elastin that support the dermis and epidermis are broken.

What Happens?
Normally, the dermis should be able to stretch but sudden changes will cause fibers to become too thin and break. The broken dermis show up as stretch marks. They first appear as reddish because the blood vessels can be seen through the skin. When these vessels contract, the fat becomes visible and the color gradually fades. They should not cause alarm because they are not life-threatening, but they appear ugly on the skin. Sudden appearance of stretch marks might also be symptoms of Cushing’s disease or Marfan’s Syndrome.

Can They be Treated?
Unfortunately, there is no proven method to get rid of stretch marks completely. However, they can be reduced and managed with some treatments if the marks are light. Some also fade over time. The earlier they are treated, the more effective the treatment is.

You can apply creams and lotions such as retinoids to help them fade. At home, you can apply lotions and creams that contain vitamin E, aloe vera, and cocoa butter. Diet, water intake and exercise will also help. Some people also hide stretch marks using cosmetics.

Medical treatments involve laser stretch mark removal, surgical stretch mark removal, chemical peels, blue light therapy and microdermabrasion.




Is Apathy an Illness?

Apathy is characterized by the lack of interest in people and activities. You will feel unmotivated and bored with things you used to enjoy. Apathy also refers to the absence of feeling or emotion for anything. You might feel indifferent towards situations that would normally incite concern, anger or happiness from other people.

When should you be concerned about it?

Apathy

Apathy will cause the person to lose interest in things that used to excite or make him/her happy. There is also a lack of response to most things that happen around the person. They choose to expend no effort and show no motivation because nothing can be derived out of the experience anyway. Although apathy is normal and can disappear after a while (this is called transient apathy), chronic lack of interest and response can affect relationships and performance at work or school.

Anxiety

Apathy itself is not an illness but it is a symptom of various medical conditions such as anxiety. This condition can cause apathy because of emotional fatigue. Anxiety can make the person go through intense emotions that tire them out. Anxious people lose the ability to feel happy because they always think negatively. Negative thoughts in turn make enjoying things difficult for the affected person. This lack of emotion and happiness might also be caused by low levels of serotonin.

Depression

Depression and other depressive disorders can cause people to “lose the ability to feel.” You may have heard of songs about feeling numb about the events around them. There is no happiness or even loneliness derived from it. Apathy might be a way for the person to cope with the stress and disappointment. In one type of depressive mood disorder, dysthymia, apathy is prevalent in such condition.

Laziness

A lot of apathetic people are called lazy, but laziness is different from apathy. Sometimes the lack of motivation is also not caused by depression if it is not accompanied by feelings of hopelessness, guilt, persistent negative thoughts, and extreme sadness. Lazy people do not necessarily have lack of response to rewards. Apathy creates a disconnection and the incapacity to feel anything. Moreover, there may be physical manifestations of apathy such as lesions in the frontal lobe of the brain.

Schizophrenia

Sometimes called psychotic disorder, schizophrenia is caused by brain abnormalities and creates hallucinations, delusions, and changes in behavior and speech. This is classified today into negative and positive symptoms. Apathy belongs to type 2 or chronic schizophrenia and is considered a negative symptom. Apathy can be an early indication of the condition or it may appear later on along with other symptoms. Schizophrenia will cause the person to lose interest in activities that used to be important to them such as work and personal hygiene.

Other Medical Conditions

Apathy is also a symptom of any of the following medical conditions: stroke, Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, vascular or frontotemporal dementia, and progressive supranuclear palsy.




12 Horror Manga You Should Read

Ever since The Ring became a hit internationally, a lot of horror fans have looked into Japanese horror for weird tales. While films and animated series adaptations are fun to watch, there are a lot of hidden gems in manga (comics).

Uzumaki by Junji Ito

This 3-volume series is set in the remote town of Kurouzu-cho where strange events started happening ever since a man became obsessed with the spiral pattern.

Fuan no Tane by Masaaki Nakayama

Composed of 3 volumes, it’s a collection of stories dealing with the supernatural such as ghosts and urban legends. It is followed by Fuan no Tane+.

Homunculus by Hideo Yamamoto

Made up of 15 volumes, Homunculus is the story of Susumu Nakoshi who was asked to participate in trepanation procedures by a medical student.

Jisatsu Circle by Furuya Usamaru

This manga was based on the movie of the same title. The manga is slightly different from the movie but retains the theme. If you found the movie disturbing, most of the readers agree that the manga is on a different level.

“Fasting” by Umezu Kazuo and Hisashi Eguchi

“Fasting” is part of the manga Eguchi Hisashi no Inu no Nikki, Kusai Hanashi, Sono Hoka no Tanpen which contained 11 stories. It’s about a plus-size girl who lost weight to date a guy she likes.

Dokumushi Kozou by Hino Hideshi

Lonely and despised Sanpei only had his pets as friends. One day he was stung by an insect and turned into a bug. He decided to make the bullies pay.

Ajin: Demi-Human by Sakurai Gamon

Nagai Kei was run over by a truck on the way home. He didn’t die. Instead, he discovered that he was one of the ajin, immortal beings who are hunted down by the government and subjected to inhumane experiments.

Shiki by Ryuu Fujisaki

The remote village of Sotoba changed when a family moved into an abandoned mansion. The village doctor started seeing signs of an epidemic. But what they discovered was more horrifying than a simple infectious disease.

Hideout by Kakizaki Masasumi

Kirishima Seiichi and Miki decided to take a vacation after they lost their son. The wife doesn’t know, however, that her husband is planning to kill her there.

Ibitsu by Ryou Haruto

This 2-volume manga features Itou Kazuki, a regular high schooler who went out one night to take out the trash and saw a woman near the trash pile. The woman asked if he has a little sister and disappeared when he looked back.

The Drifting Classroom by Kazuo Umezu

After an earthquake, Sho Takamatsu and his schoolmates were transported to the future. They saw a very different Earth that has suffered various catastrophes.

“The Enigma of Amigara Fault” by Junji Ito

This short story is part of the manga Gyo. People flocked to the Amigara Mountain after authorities discovered a fault following an earthquake. But the onlookers were more interested in the human-shaped holes that beckoned to them.




10 Ways to Support Your Child’s Singing

Kids naturally love music. They can easily adapt to sounds, dance to music and sing along to new tunes. However, if you lack in encouragement and support, they may also lose their interest in music. And because children tend to have little patience when it comes to focusing on a single activity for a long time, your kid’s passion in singing may vanish over time. To hone your kid’s talent in singing, here are 10 ways to support your little singer.

1. Stay Positive

Naturally, children desire to live up to their parents’ expectations. Telling your child how proud you are by simply choosing to take up singing lessons or for practicing hard for that one piece for his recital will encourage him to do better in his singing classes. Conversely, one harsh word may make him feel discouraged. In case of a mistake, look at the brighter side of things and remind your child that it is all part of the learning process. Eventually, he will get better and succeed if he keeps practicing.

2. Encourage Healthy Speaking

The sound we make when we talk or sing is a result of different tissues and muscles working together in our vocal organs. They may be quite flexible in adults, but in children, they are fragile and can be easily damaged. To avoid straining, practice healthy speaking habits at home, such as no shouting, no whispering and no belting when singing (unless supervised by your singing lessons instructor).

3. Help Your Child With Home Practice

Spare some time to sit down with your child and practice his singing lessons at home. If your child already has regular singing classes, even just 15 minutes of daily home practice should be enough. Start with gently warm-ups, like soft humming, and let your child sing a song that’s suitable for his voice according to his vocal lesson teacher. Also, consider that feeling self-conscious can affect the singer’s voice, so try to limit the audience when at home.

4. Watch Live Music Together

Much of the music that children hear these days are from computers and cellphones. Let your child witness a live musical performance or attend a best singing lesson class in Singapore with you. This provides a chance for you to talk about music and his thoughts about it later on. Ask what he liked or didn’t like about the performance, which part he liked best, and how it affects him. Making your child think critically about music is important to keep music and singing fun and interesting for him.

5. Install Musical Games to Devices

Look for mobile music apps like Piano Free by Yokee or NoteWorks. They are fun, educational and will encourage your child to play music. You can also download videos and MP3s of songs your child usually sings in his singing classes. Giving your child exposure to meaningful songs and music during his earlier years is one of the best ways to develop your child’s musical ear.

6. Get Your Child a Keyboard

A keyboard is extremely beneficial for singers, especially for those who are joining singing lessons in Singapore. Although the voice is already an instrument itself, being able to play an outside instrument for sound support and reference is helpful.

7. Enrol Your Child to a Vocal Training

Above all, to ensure the proper learning of your child in singing, entrust it to professionals—enrol your child to a formal vocal training in Singapore. This is the best and safest way to train your child’s vocals, minimizing the risk of damaging or misusing his voice. Non-professional vocal lesson should not be an option as it can strain your child’s vocal chords and potentially cause permanent damage to his vocal mechanism.

8. Manage Your Expectations

Every kid learns differently in every lesson. While one kid can easily sing higher notes, the other may need more practice to hit mid-range notes. Some can comfortably perform in front of the crowd, while others may need constant, gradual exposure to an audience to get over stage fright. Guide your child as he progress and be proud of every little thing he succeeds in doing.

9. Encourage Healthy Diet

For someone attending singing classes every day, voice is in constant use. Encourage healthy eating to your little singer by including lots of healthy liquids for hydration, anti-inflammatory fruits and veggies to soothe his vocal chords and fish to boost concentration and focus during his singing classes.

10. Be There for Your Child

Even if you’re very busy with work, do find time to attend your child’s presentations and concerts, even if he’s not one of the main performers of the show. Seeing your face in the audience will calm down the anxiety he may be feeling on stage and will inspire him to do his best to make you proud.

Music for Children

Kids respond to music positively—that’s natural. But if your kid shows a much deeper interest and skills in playing instruments or can sing along to tunes and rhythm easily, you might have a musical artist on your hands. While it may be too soon for you to tell if he has a future in music, it won’t hurt to get your child a formal vocal training if he shows interest in it.

The most important thing is to encourage your kid’s enthusiasm and interest in music and continue to challenge their singing skills. Who knows, maybe the next pop star of Singapore may be the kid humming along as he plays with his toys in your living room. And even if that isn’t the case, every child can benefit from a vocal lesson. With your guidance and support, it will be easier for your child to hone and embrace his God-given talents.




What to Do During a Migraine Attack

 

Migraines can be a lifelong debilitating companion with no permanent cure. Like allergies, they can only be prevented or mitigated. But what if you experience a sudden attack? The process of stopping a migraine when it starts is called abortive treatment. There is no universal formula for an abortive treatment because each migraine attack is unique. There is however a general guide for the abortive stage. Here are the things you should remember.

  • Determine the stage or phase. A migraine attack has stages. Knowing this will help you decide what to do. Take a painkiller at the earliest possible sign. The premonitory stage can manifest in different symptoms for different people. Some signs like aura are not present in others.

 

  • Find a dark room. When the attack starts, look for a place where you can lie down and turn off the lights, preferably with less distraction and noise. Migraine attacks increase your sensitivity to light and noise. Find a place where you can comfortably sit or lie down.

 

  • Take off your eyeglasses and earrings. Remove items on your head such as your eyeglasses, earrings, and hair accessories. Sometimes these things can add to the pain. Some people have a sensitive scalp during an attack that even contact with the hair can cause pain.

 

  • Try to relax and sleep. There are times when you don’t get enough sleep especially when you are working or studying. Do not panic during an attack. If it happens, try to sleep if you can. Rest can help you ride out the pain.

 

  • Use ice packs or cold compress. Apply a cold compress on your head and neck. This will reduce some of the pain. Hot compress can relax muscles too. Pick the one that works best for you.

  • Take painkillers. Take painkillers at the first signs of an attack. The most common are aspirin, ibuprofen and paracetamol. If taken too late however, the medicine does not usually work well. Triptans are recommended if the over the counter painkillers don’t work. If you can’t swallow or you’re vomiting, suppositories may be an alternative.

 

  • Relieve other problems. Triptans only target headaches. If other symptoms are present, you might want to take other medications. But these should only be taken if you were advised beforehand by your doctor during one of your previous check-ups.

 

  • Drink caffeine, but not too much. Caffeine can relieve some of the pain but make sure not to drink too much as this can cause headaches later on.

 

  • Eat if possible. Some attacks are triggered by having irregular meals. If it’s not too painful to chew food during an attack, try to eat something. Some people vomit during an attack. Don’t force yourself to take food or medicine if you can’t hold it down.

 

  • Seek medical attention. If the pain has been going on for a long time or if the intensity of the pain is different from the usual, it’s best to call emergency. The migraine attack may be a sign of another illness or it might not be a migraine attack at all.




How to Effectively Reset Your Body Clock

 

The body clock is your way of knowing when it is time to sleep and to wake up. This is not out of habit or convenience – the body knows when it is time. Your body clock will help you get through any activity good or bad from jet lag to graveyard shifts and insomnia. Sleep schedule is important because it can affect your weight, concentration and mood at the end of the day.

Here in Singapore, a lot of things happen and sometimes your body clock is disrupted. It is a must that you get the rest you need. So, if you are having problems with your rhythms or body clock, it is time that you do something about it. Here are tips on how to effectively reset your body clock:

Avoid blue light

If you want to fall asleep faster, you have to avoid blue light. Blue lights come from electronic gadgets and light bulbs. You will be surprised how blue light can have an impact on your body clock. When it is time to sleep, keep away phone and tablet, turn off TV and dim your lights.

Skip naps

Experts say that napping is not good. Avoid taking them if you can because it can take away you sleep later. If you feel very tired, you can nap but keep it to less than twenty minutes. Do not nap for an hour or so.

Get out of bed

After twenty minutes of turning in and you still cannot sleep, the best course of action is to get out of bed and do something that relaxes you. If you just stare at the ceiling and tossing or turning, it will train your body to always do that before sleeping.

Wake up regularly

You cannot regulate when you fall asleep but you can choose when you start your day. If you wake up at the same time every day, it will train your body to prepare for the day.

Implement bedtime habits

If you really want to help your body relax and sleep, you have to implement bedtime habits. You can start by filtering the noise. You can also keep your room cool and avoid drinking coffee, soda or tea before sleeping. If you have a regimen, never forget it because it is the body’s way of preparing for sleep.

When you work at night, things can be a lot difficult but if you are serious about resetting your body clock, you can do it.




Tips in Choosing a Real Estate Agent

Buying or selling your home or property in Singapore is not easy but it can be made simpler and stress-free with the help of a real estate agent. With their help, it will become an easy task since real estate agents are experts in their field in property management businesses. The question now would be: How can you possibly ensure that the real estate agent that you chose is really good or can really help you in buying or selling your property?

To help you answer that question, here are some tips that you can use to look for a good real estate agent:

1. Search for local agents

If you’re looking for real estate agents in Singapore, then I suggest that you try searching for local agents. These types of agents is often more knowledgeable about what’s happening in the local real estate market. Aside from that, they are also competent enough when it comes to handling clients and might already have an ample amount of connections in the industry.

2. Meet a number of real estate agents

The property management in Singapore business is actually quite big even if it’s just in the real estate area and this gives you a better chance to meet a handful of agents that can possibly provide you with the kind of service that you want or need. Look for agents who can convince you to get him as your realtor because aside from the market knowledge and experience that he must possess, he should also have the skill to persuade people.

3. Think: “Does this agent have the best interest of my estate?”

It would be best that you avoid agents who represent only the buyer and the seller. Go for realtors who would best represent your interest because it will help in guaranteeing that all the transactions and decisions that are done are made without any bias.

4. Pick an agent who listens and understands

Go for a real estate agent that gives time to listen to their client’s wants and needs. If that agent really understands your needs in things like property management for condo then he will be able to help in explaining the information that you need to know. An agent that can really understand what you want can really help you throughout the process of buying or selling a home.

5. Find out as to how long the agent has been in the business

Look for an agent who is experienced enough in the field of property management business. Find out how long the agent has been in the real estate industry. Choose the ones that are considered experts in a certain area in the business.

6. Go for experienced realtors

Pick real estate agents who are considered as experts in their field. Choose those who are considerate of your schedule and not those who want to work by their own schedule. Your chosen realtor should also be willing to work based on your wants and needs.

It’s not an easy task to look for a real estate agent that can give exactly the kind of service that we want but it’s really important that we choose one wisely since it’s still our time and money that are at stake in this.




5 Habits to Have to Burn Fats Even When Asleep

 

Yes, it’s possible! You can burn fats while your body is at rest. However, because of certain things that slow down our metabolism, our body cannot function to its full potential when it comes to burning fats. Here are some simple ways to get boost your metabolism to help shed off some more unwanted fats while you get that much needed good night’s sleep.

  1. Turn Off All the Lights

Do you know that light can be a factor in weight management? Exposure to light can actually hinder you from getting a good night’s sleep, which can result to weight gain because it limits the production of the hormone melatonin—which also promotes production of calorie burning brown fat. So, if your room is exposed to outdoor lights, use black out curtains. Also preferably, turn off your tableside lamps to further improve your sleep.

  1. Power Down the Thermostat

Sleeping in cooler temperature can help burn more fats overnight. According to a research related to diabetes, people who sleep in an environment cooled to 66 degrees lose seven percent more calories while they’re asleep than those sleepers in warmer rooms. One likely reason: the body works harder to raise internal body temperature to reach a stable 98.6 degrees, which therefore burning more calories.

  1. Get 7 to 8 Hours of Sleep

You know you need enough sleep, but oftentimes schedule—or a new episode of your favourite Netflix series—gets in the way. Here’s one motivation to get in bed on time: you burn more calories throughout the day—even when you’re just sitting at your desk—when you get seven to eight hours of sleep a night. Experts said that lack of sleep can make fat cells less sensitive to insulin, which is a metabolic change related to obesity.

  1. Drink Tea Instead of Softdrinks

Swap your soda or canned fruit juice with tea, because these unhealthy drinks are often filled with chemicals and sugar that are bad for your body. Certain teas, like Oolong tea, contain weight loss properties, which help curb hunger hormones and improve your calorie burning abilities to melt down more fats when you’re asleep.

  1. Have Some Dairy

Unlike what you’re always told, dairy could actually improve your metabolism. As long as you’re not lactose intolerant, incorporate dairy products to your daily diet to aid fat loss while you’re asleep. However, make sure you’re drinking milk that contains less or no sugar, and remember that taking too much dairy is still isn’t good, because anything in excess is bad for the health.

If you think there’s no way you could lose weight while asleep, think again. Getting quality shuteye is always beneficial to your overall health, including your fitness and physical well-being.