Such digital temptation, especially in the evening, causes many to lose out on precious sleeping hours. Even Netflix CEO Reed Hastings reportedly declared war on sleep, calling it, during a summit two years ago, its biggest competitor.

British soccer star David Beckham, however, joined in insurance company AIA’s newly launched #OneMoreHour initiative, where he credited sleep for his energy to run his global business, travel extensively and yet still be there for his family.

Beckham, AIA’s Global Ambassador, said he would love eight hours of sleep but probably gets up to 7 hours a day. For most adults, the optimal is 7 to 9 hours of sleep.

Through a video to back up the initiative, he reveals tips for a good night's sleep. In his case, he loves having chamomile tea just before going to bed, finding it is to be something that actually helps him relax.

When asked about his one bedtime rule, without hesitation, he said: “Put my phone down, my wife makes me charge my phone out of the room so I am not tempted. So our phones are literally in the room next door”.

Jeremy Pang (Courtesy of Facebook/School of Wok)

Celebrity chef Jeremy Pang offers his own healthy hints: eat well to sleep well.

Sleep, he said, is something he has loved since he was young and contributed to what he is today – efficient, productive, quick thinker and gets his work done.

“A lot of people look at the ingredients when it comes to food and health. Ingredients are important, one ingredient is more healthy than another,” said the chef behind London’s School of Wok in a video to support the #OneMoreHour sleep initiative when asked how food could help him sleep.

“But for me, it’s the cooking, the joy of cooking. The therapeutic feeling – kneading dough, slicing through a lot of ingredients, that helps me relax and in turn makes me sleep better.”

Despite being a chef, Pang said he also enjoyed eating out. “Eating out at restaurants is great for socializing. I love the feeling of trying something new, [getting] inspiration from other chefs. But for me, it’s also about balance. Cooking at home gives you that balance. It’s good to have a bit of both.”

With his busy schedule, he sometimes does not have time to cook at home. “But actually six days a week I do cook at home for the whole family. It’s all about back prepping and meal planning,” said Pang, who really likes having fresh chrysanthemum tea that will make him sleep like a baby.

“Let’s say, chopping some basic ingredients like garlic, ginger, spring onion. I chop it for a whole week in one day. Meal planning. If you have leftovers, don’t waste them. It saves you time, and gives you that one more hour to sleep.”

Tips To Get #OneMoreHour

• Looking at your screen can hamper your sleep. Avoid looking at your screen 3 hours before bed.
• Getting enough sunlight can help your body clock stay in tune with the rhythm of the day.
• Caffeine can stay in your body for up to 8 hours. Switch to herbal tea after 4 p.m.
• Post-work drinks can interfere with your sleep. Try going without.
• Going to bed and waking up at the same time every day can help you get better sleep.
• Investing in the right pillow, mattress and quality sheets can make a difference.
• Even the tiniest ray of light can keep you awake. Get some blackout curtains or an eye mask.
• Resist a late night snack as this can get in the way of a good night’s sleep.
• Work keeping you up at night? Try meditation or deep breathing exercises.
• Exercise helps increase the depth and duration of sleep.

-- Source: AIA