SINGAPORE — As a couple raising four children, Luke Tan and Candice Chaignat are deeply intentional about their health. Tan, a 46-year-old Singaporean, wakes up before 5am to carry out breathwork exercises and red-light therapy to regulate his circadian rhythm.

Chaignat, his 45-year-old Swiss partner, wakes up a little later, at around 6am. They cycle together to a nearby gym, timing their session to catch the first light of the day. "We try to get morning sunlight as early as possible," says Tan, describing it as a natural cue for the body to wake.

Afterwards, they return home for a slower ritual: walking barefoot in their garden to "ground" themselves, a practice they say helps calm the body. Depending on their schedules, the morning may also include meditation, journalling and sound healing.

"We have a holistic view of living that starts with the mind, the body, the relationships," Chaignat says.

Their home is filled with health-focused devices, such as red-light therapy panels, blue-light blocking glasses and grounding sheets on their beds. There are also simpler, more “analogue” tools, such as weights, pull-up bars and Himalayan singing bowls.

Like other high-performing city dwellers, they use wearables such as Oura rings to track their health metrics, as well as small interventions — mouth tape and nasal tape, for instance — to encourage nasal breathing while they sleep.