A RAFFLES TOWN CLUB MEMBERS’ MAGAZINE

SEPTEMBER - OCTOBER 2022

 OTHER FACILITIES
THE THEATRE 6357 3325 / 326 / 388

THE BILLIARD ROOM 6357 3334
Daily: 12.00pm – 10.00pm

THE CARD ROOMS 6357 3334

Daily: 12.00pm – 10.00pm
DIRECTORY CAR GROOMING SERVICES 6357 3479
Daily: 11.00am – 7.00pm
FOOD & BEVERAGE OUTLETS
Closed on Wed
THE CAFÉ & TERRACE 6357 3332 / 333
Daily: 7.00am – 11.00pm (Last order at 10.15pm) MINDCHAMPS PRESCHOOL 8809 3816
Mon – Fri: 7.00am – 7.00pm
THE CHINESE RESTAURANT 6357 3338 / 339 Sat & Sun: 9.00am – 6.00pm
Tue – Sat Lunch: 11.30am – 3.00pm (Last order at 2.30pm)
Sun & PH Lunch: 10.30am – 3.00pm (Last order at 2.30pm)
Dinner: 6.00pm – 10.30pm (Last order at 10.00pm)
SPORTS & RECREATION
Closed on Mon (Excluding Eve of PH & PH)
THE BOWLING ALLEY & 6357 3330 / 331
THE DINING ROOM 6357 3337 VIDEO GAMES ARCADE
Lunch: 11.30pm – 3.00pm (Last order at 2.30pm) Mon – Fri: 1.00pm – 10.00pm
Dinner: 6.00pm – 10.30pm (Last order at 10.00pm) Sat, Sun & PH: 11.00am – 10.00pm
Closed on Tue (Excluding Eve of PH & PH)
SPORTS & RECREATION COUNTER 6357 3566 / 567
MIYABI JAPANESE RESTAURANT 6357 3335 Daily: 7.00am – 10.00pm
Lunch: 11.30am – 3.00pm (Last order at 2.30pm)
Dinner: 6.00pm – 10.30pm (Last order at 10.00pm) THE GYM 6357 3566 / 567
Closed on Wed (Excluding Eve of PH & PH) Daily: 6.15am – 9.00pm (Last booking at 8.00pm)

THE LOUNGE 6357 3334 TENNIS COURTS 6357 3566 / 567

Daily: 11.00am – 11.00pm (Last order at 10.30pm) Daily: 7.00am – 9.00pm (Last booking at 8.00pm)

THE BAR 6357 3336 SWIMMING & WADING POOLS 6357 3566 / 567
Closed till further notice Daily: 7.00am – 9.00pm

TOWEL COUNTER 6357 3487
(Mezzanine Level)
GENERAL FACILITIES Daily: 7.00am – 10.00pm

MAIN LINE 6323 2323

STEAM & SAUNA 6357 3487
(Male & Female Changing Rooms)
FRONT OFFICE / ROOM RESERVATIONS 6357 3502 / 504
Daily: 7.00am – 10.00pm

MEMBERSHIP ADMINISTRATION / 6358 0012

BILLING ENQUIRIES Fax: 6358 1171 Due to COVID-19, the Club may cancel or postpone events without
prior notice. All prices are inclusive of GST, unless otherwise stated.
All promotional images used are for illustration only. Pre-registration for
MEMBER RELATIONS & MARKETING 6357 3322 / 323
classes and activities is a must. Classes will commence only if the minimum
number of participants have been met. Cancellation or no show past the
CATERING SALES 6357 3325 / 326 / 388 closing date of registration will be charged full fees. All information in this
magazine is accurate at the time of publish.

1 Plymouth Avenue Singapore 297753

Tel: 6323 2323 Fax: 6337 6116
www.rafflestownclub.com.sg
GENERAL ENQUIRIES:
Catering Sales: [email protected] Vol. 96 ROC199605086N
Sports & Recreation: [email protected]
Membership: [email protected]
Room Reservations: [email protected]
Member Relations: [email protected]
 Dear Valued Members,

Good news for gastronomists out there! We have lined up several

dinner events for your selection. Oktoberfest is around the corner and
tickets to the event are selling out fast. Book your tickets with
the Catering Sales Department now!

If you enjoy unwinding over a dinner filled with flavours, look out for
The Dining Room’s 8-course Chef’s Table Degustation Menu.
Don’t miss it!

In September, we are saying Thank You to teachers dining at

our Signature outlets with complimentary billiard and bowling games.
While in October, we would like to bring out the inner child in all diners
with complimentary popcorn, candy floss, arcade and bowling games.
Find out more details from your preferred dining outlet’s staff!

Planning to dine at one of the Signature outlets? Conveniently place

your seat reservations requests online in advance, simply by visiting
www.rafflestownclub.com.sg/reservation and get it done in a few clicks!

It is never too early to prepare for Christmas! A Pre-Christmas Fair is

coming to Raffles Town Club in November so make this the first stop
for your Christmas shopping. Planning to host a feast for the season?
We have a Christmas inspired buffet package available. Find out
more from our Catering Sales Department.

As we approach the last quarter of Year 2022, you may feel the need
to heal tired bodies and souls of your family and yourself! Book a retreat
at the Club for your family with the 4-day 3-night comprehensive
package, with complimentary dining vouchers included. Sign up for the
therapeutic parent and child Pastel Nagomi Art lessons for some
bonding time. Alternatively, visit the Chinese Brush Painting Exhibition
and spend some time quietly appreciating one of the oldest forms of art.

The new Retro Dance Workout classes is great for those who like to
sweat it out as a form of relaxation. Enrol for the classes now and start
the enjoying the fun and the health benefits of the dance workout!

With the above events and programmes, we hope that you, along with
your family and friends, will have an awesome experience at the Club!

The Management

3
CONTENTS

12

11
ACTIVITIES
05 OKTOBERFEST
06 FRIDAY WINE NIGHT

13
07 SHOWCASE OF THE EXQUISITE
08 SWEET RETREAT
09 HAPPY CHILDREN’S DAY!
16 COOK A NUTRITIOUS MEAL
17 2022 PRE-CHRISTMAS FAIR
18 A FEAST FOR THE SEASON
19 CHINESE NEW YEAR CORPORATE PACKAGE
21 THERAPEUTIC JAPANESE ART
22 BRUSH STROKES OF INK
23 WORKOUT WITH RETRO BEATS
FOOD & BEVERAGE
11 THE CHINESE RESTAURANT PROMOTIONS
12 MIYABI JAPANESE RESTAURANT PROMOTIONS
13 THE DINING ROOM PROMOTIONS
14 THE CAFÉ & TERRACE PROMOTIONS
15 THE LOUNGE PROMOTIONS

24
EVENT COVERAGE
24 LITTLE ARTISTS’ CRAFTS
25 MEMORABLE DATES WITH MUM AND DAD
26 GLOBE-TROT FOR A DAY
ARTICLES
30 IMPROVING INSOMNIA
32 INTERESTING FACTS ABOUT BEER
INFORMATION
10 ONLINE RESERVATION IS NOW AVAILABLE
28 THANK YOU FOR YOUR COMPLIMENTS
33 MOVIES

26
5
 Wine & Tapas Bar

Wind down on Friday night with wine!

Drop by Wine & Tapas Bar and take your pick
from the fine selection of wines. Get to enjoy
complimentary snack with your bottled wine
purchase. The good times with your friends
start with a toast!

Bottled Wine Purchase

A serving of
complimentary snack available at 8pm
with bottled wine purchase.

Wine & Tapas Bar is open from Monday to Friday

(Excluding Tuesday and Public Holiday).

For enquiries, please call The Dining Room at 6357 3337 or email [email protected].
6
 An 8-course menu meticulously prepared by our culinary team
to showcase The Dining Room’s exquisite dishes. Enjoy a
50% off your bottled wine purchase when you select your very own wine
to complement your dinner. Join us for an exceptional dining experience!

Chef’s Table Date

8-course Friday,
Degustation Menu 28 October 2022

Vernon Goh

Time Venue Price

Commence at The Dining $98 w/GST
7:00pm sharp Room per person

Limited to 30 seats only.

For enquiries
For enquiries, andThe
please call registration, please
Dining Room 6357The
at call Dining
3337 Room
or email at 6357 3337.
[email protected].
7
 Retreat and rejuvenate with a 4-day 3-night staycation.
Heal your body and soul with delectable food! For tranquil moments, take a dip in the pool for
a swim and relax by the pool side with a drink. You will be glad to know that we have included
complimentary dining vouchers in the package.

Rooms 4D3N Rates Package includes:

Studio Room $480 ++ • Breakfast at The Café & Terrace for two persons
Straits Suite $660 ++ • $40 dining voucher for booking of Studio Room or $80
Lavender Spa Suite $720 ++ Dining voucher for booking of Straits Suite / Spa Suite
Sandalwood Spa Suite $720 ++ • Complimentary parking for room guests
Jasmine Spa Suite $780 ++ • Complimentary WIFI access

The promotion is valid for booking made for 1 September to 31 October 2022. Rooms are subject
to availability upon booking. Advance reservation at dining outlets is required.
Dining vouchers are valid for use during stay only. No refund of unused dining vouchers.

Terms & conditions apply. Prices are subject to 10% service charge and prevailing government tax.

For reservation, please call The Front Office at 6357 3502 / 504 or email [email protected].
8
 Happy
Children’s Day!
Bring out the inner child in you and celebrate Childrenʼs Day with the little ones!
Have a yummy meal and then have fun at the Club! Order a minimum of
2 promotion sets or buffet at a dining outlet and enjoy fun games*.
Find out more from the respective dining outletsʼ staff.

7 to 9 October 2022
Order 2 promotion sets or buffet at a dining outlet and enjoy:
A choice of
- Complimentary one round of bowling game
- Complimentary one hour of billiard games
- Complimentary one hour of pool games
A chance to play Spin & Win
from 12.00pm to 6.30pm at The Lounge Walkway
Complimentary popcorn, candy floss, balloon, traditional
ice pop and kacang puteh from 12.00pm to 6.30pm
at The Lounge Walkway
#
Complimentary usage of float at the swimming pool

*Please present original receipt in person on the day of spending to redeem the complimentary game voucher.
Voucher can be redeemed from 12.00pm to 6.30pm at The Lounge Walkway on the above stated dates.
Limited to one voucher redemption per receipt. While stocks last.
#
Children are to be accompanied by adults at all times.

Terms & conditions apply.

9
 ONLINE RESERVATION
IS NOW AVAILABLE

SCAN & BOOK

Or visit
www.rafflestownclub.com.sg/
reservation

Lunch Dinner
1st seating: 11:30am – 1:00pm 1st seating: 6:00pm – 8:00pm
2nd seating: 1:15pm – 3:00pm 2nd seating: 8:30pm – 10:30pm
(Last order at 2:30pm) (Last order at 10:00pm)

Reservation must be made at least a day in advance.

For reservation on the same day of visit, please call the respective outlet directly.

For enquiries, please call respective dining outlets.

The Chinese Restaurant – 6357 3338 / 339 • The Dining Room – 6357 3337 • Miyabi Japanese Restaurant – 6357 3335
10
SEPTEMBER CHEF’S SPECIALS

Prosperous Pocket
Steamed Abalone and Scallop
with Prawn Paste in Egg
White Sauce
福袋金鲍玉
$8 w/GST

Sauteed Chicken Fillet

with Mango and Bell Pepper
香芝金盏鸡柳
$15 w/GST

Prosperous Pocket

OCTOBER CHEF’S SPECIALS

Sauteed Grouper Fillet with

Dried Shrimp Roe and Onion
虾子京葱烧斑球
$24 w/GST

Baked Pork Rib with Sour

Plum Sauce
冰梅一支骨
$12 w/GST

Sauteed Grouper Fillet with

Dried Shrimp Roe and Onion

11
 AKI PROMOTION

$68 w/GST
Available in September.

COMPLIMENTARY
ONE KIRIN BOTTLED BEER

DON NABE SET

$38 w/GST
Available in October.

12
CHEF’S SPECIAL

Pork Prime Rib Crispy Oven Roasted Pork Knuckle

Potato Salad, Sauerkraut, Apple Sauce Sauerkraut, Dark Beer Sauce
$35 w/GST $58 w/GST (serves 2 persons)
Available in September. Available in October.

CAKE OF THE MONTH

September October
Tiramisu Cake Mango Mousse Cake
$38 w/GST $38 w/GST

Closed on Tuesday (Excluding Eve of PH & PH). For enquiries, please call The Dining Room at 6357 3337.

13
 SEPTEMBER CHEF’S SPECIALS

Deep-fried Seafood
Half Chicken with Fries Crispy Noodles

Deep-fried Half Chicken with Fries | $13.90 w/GST DRINK OF THE MONTH
Seafood Crispy Noodles | $13.90 w/GST
Available from 11:00am to 9:00pm, Monday to Friday in September, except Public Holiday. Ice Peach Tea
Includes a cup of coffee or tea $4 w/GST

WEEKEND PROMOTION

Assam Pedas Fish with

Steamed Rice Prawn Laksa

OCTOBER CHEF’S SPECIAL

Assam Pedas Fish with Steamed Rice | $13.90 w/GST Local Porridge Lunch Buffet
Prawn Laksa | $13.90 w/GST $19.80 w/GST per person
Available from 11:00am to 9:00pm, Monday to Friday in October, except Public Holiday. Available for Lunch on
Includes a cup of coffee or tea Saturday, Sunday & Public Holiday.

For enquiries, please call The Cafe & Terrace at 6357 3332 / 333.

14
Available in May and June.
WHISKY PROMOTION

Balvenie Doublewood Balvenie Carribean Cask

12 Years Single Malt 14 Years Single Malt

Single bottle Single bottle

$188 w/GST $218 w/GST

Twin bottles Twin bottles

$268 w/GST $328 w/GST

Whisky Social Night

DATE
Last Friday of Every Month
TIME
7.00pm to 10.30pm

VENUE
The Lounge

Complimentary snacks available at 8.00pm with the purchase

of the above-mentioned whisky promotion.

For enquiries, please call The Lounge at 6357 3334.

15
 Master Chef Mashiko of Miyabi Japanese Restaurant
will share his method of preparing a Japanese meal in
your own kitchen. With the easy to prepare recipes,
your loved ones will get to enjoy a tasty and
nutritious meal in the comfort of your own home!
Cooking Demonstration by
Miyabi Japanese Restaurant’s Master Chef Mashiko
Salmon Yanagawa Agedashi Tofu

Date Sunday, 23 October 2022

Time 3:00pm to 5:00pm
Venue The Bar
Each member is allowed to bring
one accompanying guest only.
Please bring your own stationary.
Limited to 15 seats only.
The event requires a minimum number
of participants to commence.

For enquiries and registration, please call Miyabi Japanese Restaurant at 6357 3335.
16
 It is never too early to start your
Christmas shopping. Make your
Raffles Town Club’s Pre-Christmas Fair
your first stop! Shop for beautiful
Christmas gifts or treats all at one venue.

Date / Time Venue

19 and 20 Level 3,
November 2022 Dome Area and
The Bar Walkway
12:00pm to 6:00pm

Book your booth

space at the
Pre-Christmas Fair now!
Closing date for booth
registration: 12 November 2022
WhatsApp Catering Sales at 8136 4936
for more information.

For enquiries, please contact Catering Sales at 6357 3325 / 326 / 388 or email [email protected].
17
 A Feast
for the Season
Treat your business associates or family members to a joyous year-end
celebration feast at The Dunearn Ballroom. Christmas inspired dishes
are served throughout the dinner so that you will feast on the delectable
spread while catching up with your invited guests!

Christmas Buffet
$98++ per person
Enjoy complimentary*:
Bottle of house wine
Barrel of beer
(with a min. booking of 100 pax required)

Extension of party till 12am

*Terms & conditions apply

Price is subject to 10% service charge and prevailing government tax. This package requires a minimum
booking of 35 persons. The package is valid from 1 November to 25 December 2022. Terms & conditions apply.

For enquiries, please call Catering Sales at 6357 3325 / 3326 / 3388 or email [email protected].
18
 兔飞猛进
2023
Chinese New Year
Corporate Package

From $888++
per table of 10 persons

Enjoy complimentary*:

福 Fortune Bag

House Wine
per Table

Barrel of Beer
(with a min. booking of 10 tables required)

*Terms & conditions apply

Price is subject to 10% service charge and prevailing government tax. Minimum booking of 5
tables is required. Available from 1 January to 5 February 2023. Terms & conditions apply.

For enquiries, please call Catering Sales at 6357 3325 / 3326 / 3388 or
email [email protected]

19
 Nurturing
MindChampions

@ RAFFLES TOWN CLUB

In Term 2, our K2 Champs explored the theme of “Life Around Us”

and ventured into the topic of people with disabilities, and how to
create a more inclusive environment around them. As part of the
Enquiry Teaching and Learning approach, our Champs explored
writing their names in Braille, playing different types of modified
Para-Sports and learnt Singapore Sign Language with a
deaf instructor from Singapore Association for the Deaf
(SADeaf ). By exploring different ways to adapt with various
disabilities, our 6-year-old Champs were able to empathise
more deeply with different people in the society.
In the same period, the class visited Singapore’s Gold
Medallist Archer Paralympian Nur Syahidah Alim and Boccia

Paralympian Kah Whye from Singapore

Disability Sports Council (SDSC). Both
Paralympians shared their inspirational
stories with our Champs during the
visit, and invited them to play Boccia
together with them. The visit was
concluded with a fruitful discussion
about what it was like growing up with
a disability.

Paying it forward, our Champs held a 1-week Champ-led fund-raising

event (from 6th to 10th June), selling their handmade merchandise,
and marketing it to all parents. With their entrepreneurial efforts,
our Champs enthusiastically raised over S$1,700 for SADeaf.
On 6th of July, our MindChamps K2 Champs performed with
children from SADeaf’s The Little Hands Bilingual-Bicultural
Programme in a multi-instrument rotation ensemble, which
included children with hearing disabilities. Our Champs created
the song in both English and Chinese languages, and performed
it together with the children from SADeaf. The objective of the
performance was to spread the message of creating a kinder
and more inclusive world through understanding and
empathy for all human race.

Kindly scan
the QR code
to watch their
multi-instrument
performance.

Follow us on: @MindChampsRafflesTownClub @MindChamps.sg

20
 Therapeutic
Parent and Child
Japanese
Pastel Nagomi Art Class
Art
Instructor: Ms. Yun Wen Pastel Nagomi Art, founded in Japan, is
known for its therapeutic and calming
Time: Sunday, 2:00pm to 3:30pm effect. You will get to create heart-warming
paintings by applying soft pastel colour on
Price: (4 lessons)
Member $256.80 w/GST per pair* paper with fingers using simple techniques.
Guest $291.04 w/GST per pair*
Enjoy the soothing hands-on experience
Venue: Harmony Room with your child through the Pastel Nagomi
Art Class and bring home 2 paintings
after each class!
*1 parent and 1 child
(suitable for child aged between 5 and 12)

For enquiries, please call Sports & Recreation Department at 6357 3566 / 567 or email [email protected].
21
 Brush
St r o k e s
of Ink
the oldest
B ru sh Pa in ting is one of Brush
Chinese o rld . This Chinese
in th e w
forms of ar t llec tion of
E x hib it io n sh owcases a co
Painting e
ri o u s a r ti st s. Join us a t th
sh
paintings by va ci a te e a ch paintings’ bru
d app re
ex hibition an n ce s in detail. Instruc
tor
k n u a
strokes and in b e painting a C
hinese
G u a n w ill
Mr Yap Sin e dif ferent
in tin g , d e m onstra ting th
Brush Pa strokes.
tin g te ch n iq ues and brush
pain

SION
F R EE A DMIS
io n
B r u sh Pa in tin g E x hibit
Chin e se Fr iday,
Da te: Monday to
ber 2022
5 to 9 Septem
am to 5:00pm
Time: 10:00
Foyer
Venue: Gy m
on
sh Pain tin g Demons tra ti
Chinese Bru uan
Mr Yap Sin G
by Ins tr uc tor ptember 202
2
Da te: Tuesday, 6 Se
:30am
Time: 9:30am to 10

s, plea se ca ll
Fo r en quirie artment at
reation Dep
Sports & Rec o r email [email protected].
567
6357 3566 /

22
 Instructor: Mr. Benjamin

Retro Time: Friday, 7:00pm to 8:00pm

Dance Price: (4 lessons)

Member $192.60 w/GST
Workout Guest $214.00 w/GST
Venue: Aerobic Room

Love grooving to the beats of retro music? Switch your dance moves for
Retro Dance workout routine and get moving for a healthier you! Improve
your fitness level with the dance workout, exercising your entire body and
burning calories while you are having fun, enjoying the retro music.

For enquiries, please call Sports & Recreation Department at 6357 3566 / 567 or email [email protected].
23
 During the May and June school holidays, many little
artists attended the Art and Craft Holiday Camp sessions
and we saw them going home with their very own
creatively handcrafted projects to show their family!

CAR GROOMING
on
on 2nd
2nd service
service
package purchase*
@ RTC
Basement 3 , 11am - 7pm
*T&Cs
*T&Cs apply
apply
Closed on alternate Wednesdays
By appointment only.
For more information and appointment, please call Anthony at 6357 3479 or 9479 3668.

Carnauba $208 Sealant $228 Sio2 $388 Nano Graphene $488 Leather
Protection
• Sealant coating • Sio2 ceramic coating • Nano Graphene coating @ Additional $90

• Car wash and clean • Full exterior nano shampoo car wash • Seat cleaning,
• Standard polishing and waxing • Clay bar treatment to remove embedded contaminants anti-bacterial and fungi
• Hi-gloss application • A hand polishing process to work on minor swirls and scratches and leather moisturised
• Dashboard protection • IPA process to strip off any residue on the paint surface • 4 Doors Conditioning
• Interior vacuum (including engine bay and boot) • Head lights and rear lights coating • Cockpit Conditioning
• Cleaning of door panels and edges • All windows coating
• All windows clean, rims clean and tyre shin • Cleaning of door panels, edges and coating *Add $120 for 7 Seaters
• All rims coating
• All tyres are treated and coated

Terms & Conditions

• Valid for September and October 2022.
• Not valid with other discount, voucher, package or promotion and cannot be exchanged for cash.
• Valid for one-time use only. Your membership card and identification card must be presented prior to servicing to enjoy the privileges.
• An additional charge of $20 applies for vehicles above 1500cc, $30 for vehicle above 1800cc including Luxury Sedans, MPVs, SUVs and Jeeps
and $50 for vehicles above 2500cc.
• Services not listed in the packages will incur additional cost.
• One Stop Car Beauty Centre (OSCBC) reserves the right to amend and / or retract the promotion without prior notice.
• In the case of dispute, OSCBC’s decision will be final.
• RTC is not liable for any product, service or transaction between its member and OSCBC.
24
25
 Members with
their family and
fr iends globe -trot
for a day on Saturday,
25 June 2022. Other than
enjoying cuisines curated
by our culinary team across Signature outlets,
some got to sample some of the whisky and
spirit available at the Whisky and Spirit Fair. While
the others did their shopping at the bazaar and
went home with the best bargains!

26
27
 THANK YOU
for your compliments
The club would like to thank our members for giving us the wonderful opportunity
to serve you. It is our desire to keep you satisfied with our services and none of
our achievements would have been possible without you and your unwavering support.

Sahrvina was great, pleasant, patient

and knowledgeable. She is a lovely girl.
Thank you for the all the attention!
- Ms Chang
Julia and Chen Feng deserve a special
mention as they really care and are
attentive to members’ needs without
asking. Rest of the Miyabi staff are very One of the best menu we have
courteous and friendly too. That’s why experienced in wine pairing dinner!
it’s always a joy to dine here. Thank you!
- Mr Ng
- Ms Ng

Well done and keep up the good work!

- Ms Low

We are really satisfied with service

provided by Valerie and the team. The
event is a great success.
- Mr Yee

Staff are all very polite and On behalf of my company, we would

attentive. Always enjoy dining here. like to express appreciation to you and
- Mdm Khoo your team's professionalism and good
support. Although it was on short
notice, the team helped us make the
event a successful one.
Thank you again and look forward to
working with you in the future.
- Ms Maye

28
 Spacious, cosy
environment with
9000 sqft of
state-of-the-art
facilities

The Ultimate After School Care

& Enrichment Academy now at Raffles Town Club!
Y2022/23 enrolments now open!

• Conducive learning environment to • Subject enrichment featuring

nurture your child’s Champion Mindset research-backed curriculum and
• Daily homework supervision proprietary learning techniques

• Specially crafted nutritious meals • Fun & enriching holiday programmes

The only after school care

featuring MindChamps’ proven research-backed
curriculum designed for primary school students

RTC Members Special*

Over $1000 savings Waiver of 2 Additional

on school fees Registration Fee Uniforms
*Terms & conditions apply
Scan to enquire!

8828 5380 [email protected] #01-00 Raffles Town Club

29
 Insomnia is a disorder where one faces problems relating to sleep, for instance, unable to fall asleep or
unable to sleep through the night. It generally affects adults and it is more common in seniors. Some
common causes of insomnia include lack of exercise, stress and poor sleeping habits.

As a person ages, the quality of sleep decreases due to a change in sleeping pattern where one is more likely
to wake up in the night and face difficulty falling asleep again. These changes are known as Advanced Sleep
Phase Syndrome where the whole rhythm of our circadian clock is off.

In many cases, making some lifestyle changes can improve sleep quality. Below are some ways to improve
insomnia.

Increase natural bright light exposure during the day

Research shows that exposure to natural sunlight or bright light during the day helps keep our circadian
rhythm healthy. The circadian clock in our body is known as the internal clock running in the background
to control our daily awake and sleep cycle. When there is exposure to natural bright light, it sends signals
to the body to generate alertness. Whereas, darkness sends signals of sleepiness to our body to produce a
hormone called melatonin, preparing our body to fall asleep. Overall, increasing bright light exposure
during the day will improve the quality and duration of sleep in the long run.

Consistent sleep schedule can aid long-term sleep quality

Studies have shown that we should have a consistent sleep schedule as this helps our body adjust to when
we should start falling asleep. This will help prevent daytime sleepiness which brings about benefits such
as increased productivity and better concentration.

Optimise your bedroom environment

An ideal bedroom environment plays a big part in having an ideal sleep quality. One of the ways is keeping
the bedroom temperature within the range of 16 to 19 degree celsius. For instance, closing the curtains
during the day to prevent heat build-up in the bedroom and turning on the air-conditioner. Taking a warm
bath an hour or two before bed to simulate the cool down effect on the body helps too. Lastly, ensure lights
and noise levels are kept to minimal to prevent sleep disruption.

30
 Exercising improves sleep quality
Engaging in at least 150 minutes of exercise each week improves sleep quality significantly and improves
energy level during the day. Exercising also reduces stress due to decreased in stress hormones such as
adrenaline and cortisol. It is beneficial to engage in some form of exercise, as it strengthens the muscles and
improves the ability to maintain balance.

Reduce Caffeine Intake

Caffeine, a form of stimulant that promote alertness, can be found in
coffee beans, tea leaves and even cocoa beans. While adenosine, a
substance in our body, promotes sleepiness. Caffeine blocks our
adenosine receptor, prevents us from feeling sleepy. Reducing
caffeine intake will help us receive adenosine better, hence, sleep Kick start your
better.
personal fitness
journey with our
Reducing Naps personal trainers
Avoid taking nap a few hours before bedtime and limit nap duration
to within 30 minutes a day. These reduce the possibility of feeling
at The Gym.
groggy or having a headache on top of being unable to fall asleep.
For more information, contact
the Sports & Recreation
Start practising some of the above tips to improve sleep quality Department at 6357 3566 / 567
and start the day fresh feeling recharged in the morning! or email [email protected].

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MOVIE
AT THE THEATRE
SCREENINGS
sep 2022

SING 2 (PG) SPIDER-MAN NO WAY NINE DAYS (PG-13) JASON BOURNE (PG-13)
110 MINUTES HOME (PG-13) 124 MINUTES 123 MINUTES
Animation | Adventure | 148 MINUTES Drama | Fantasy Action| Thriller
Comedy Action | Adventure |
Fantasy Stars: Winston Duke, Zazie Stars: Matt Damon, Tommy
Stars: Matthew Beetz, Bill Skarsgård Lee Jones, Alice Vikander
McConaughey, Reese Stars: Tom Holland, Zendaya,
Witherspoon, Scarlett Benedict Cumberbatch
A reclusive man conducts a The CIA’s most dangerous
Johansson With Spider-man’s identity now series of interviews with human former operative is drawn out
revealed, Peter asks Doctor souls for a chance to be born. of hiding to uncover more
Buster Moon and his friends Strange for help. When a explosive truths about his
must persuade reclusive rock spell goes wrong, dangerous past.
star Clay Calloway to join does from other worlds start
them for the opening of a to appear, forcing Peter to
new show. discover what it truly means to
be Spider-man.

DAY DATe TIMe TITLe

Sat 3 Sep 2.30pm Sing 2
Sat 3 Sep 8.00pm Spider-man: No Way Home

Sun 4 Sep 2.30pm Nine Days

Fri 9 Sep 2.30pm Spider-man: No Way Home

Sat 10 Sep 2.30pm Jason Bourne

Sat 10 Sep 8.00pm Jurassic Park 3
Sun 11 Sep 2.30pm Sing 2
Sat 17 Sep 2.30pm Spider-man: No Way Home
JURASSIC PARK 3 Sat 17 Sep 8.00pm Nine Days
(PG)
92 MINUTES Sun 18 Sep 2.30pm Jason Bourne

Action | Adventure | Sci-Fi Sat 24 Sep 2.30pm Jurassic Park 3

Stars: Sam Neill, William H. Sat 24 Sep 8.00pm Sing 2
Macy, Téa Leoni
Sun 25 Sep 2.30pm Spider-man: No Way Home
A decidedly odd couple with
ulterior motives, convinced
Dr. Grant to go to Isla Sorna
for a holiday, but their
unexpected landing startles
the island’s new inhabitants.

Mask must be worn at all times. No food & beverage allowed. Seats are on first come first served basis.
Movies and screening times are subject to change without prior notice. For the latest screenings, please call Member Relations at 6357 3322 / 323. 33
 MOVIE
AT THE THEATRE
SCREENINGS
ocT 2022

WEST SIDE STORY (PG-13) UNDERWATER (PG-13) ALL MY LIFE (PG) THE POST (PG-13)
156 MINUTES 95 MINUTES 91 MINUTES 116 MINUTES
Crime | Drama | Musical Action | Horror | Sci-fi Romance | Drama Drama
Stars: Ansel Elgort, Rachel Stars: Jessica Rothe, Harry
Stars: Kristen Steward, Stars: Meryl Streep, Tom
Zegler, Ariana DeBose Shum Jr, Marielle Scott
Vincent Cassel, Mamoudou Hanks, Sarah Paulson
An adaptation of the 1957 Athie A couple’s wedding plans
musical, West Side Story are thrown off course when A cover-up spanning four U.S.
explores forbidden love and A crew of oceanic researchers the groom is diagnosed with Presidents pushes the country’s
the rivalry between the Jets working for a deep-sea drilling liver cancer. first female newspaper publisher
and the Sharks, two teenage company try to get to safety and her editor to join an
street gangs of different after a mysterious earthquake unprecedented battle between
ethnic backgrounds. devastates their deep-water press and government.
research and drilling facility
located at the bottom of the
Mariana Trench.

DAY DATE TIME TITLE

Sat 1 Oct 2.30pm West Side Story

Sat 1 Oct 8.00pm Underwater

Sun 2 Oct 2.30pm All My Life
Sat 8 Oct 2.30pm The Post

Sat 8 Oct 8.00pm Doctor Strange

Sun 9 Oct 2.30pm West Side Story
Sat 15 Oct 2.30pm Underwater
Sat 15 Oct 8.00pm All My Life
DOCTOR STRANGE (PG-13) Sun 16 Oct 2.30pm The Post
115 MINUTES
Sat 22 Oct 2.30pm Doctor Strange
Adventure | Action | Fantasy
Sat 22 Oct 8.00pm West Side Story
Stars: Benedict Cumberbatch,
Chiwetel Ejiofor, Rachel Sun 23 Oct 2.30pm Underwater
McAdams
Mon 24 Oct 2.30pm West Side Story
While on a journey of physical
and spiritual healing, a brilliant Sat 29 Oct 2.30pm All My Life
neurosurgeon is drawn into the
Sat 29 Oct 8.00pm The Post
world of the mystic arts.
Sun 30 Oct 2.30pm Doctor Strange

Mask must be worn at all times. No food & beverage allowed. Seats are on first come first served basis.
34 Movies and screening times are subject to change without prior notice. For the latest screenings, please call Member Relations at 6357 3322 / 323.