Napia & Sleep

Having an awful sleep at night can highly affect your ability to get things done effectively in the morning. Your overall productivity at the work place is affected by the amount of sleep you get at night.

Sleepiness at the work place reduces concentration, decision making ability and creativity levels plummets. A worker is likely to make errors, develop a foul mood and in the worst case scenario, get injured in an accident.

There are several ways to beat insomnia at night and get quality sleep time. Below are ten sleeping techniques you can apply to boost your lifestyle:

1. Cut Back on Screen time

Exposure to light stimulates the brain and makes sleep harder to come by. The brain usually reacts differently to light and dark environments. You can find yourself flipping from channel to channel or scrolling from page to page of the internet at night. This makes it harder to sleep when you eventually desire to go to bed. It is not recommended to check E-Mails or watch TV just before bedtime. Rather, switch on the bedside lamp and read a book.

2. Exercise at the Right Time

Exercising at the right time is important if you are to get a good night’s sleep. Researchers have found out that a morning exercise schedule is essential for better sleep at night. Exercising in the evening has little or no effects on sleep and vigorous work out just before bed time is worst.

Exercise has many health benefits which include promoting good sleep at night. It should however be done at the right time so the effects are not reversed.

3. Consume Appropriate Diet

The following are just a few types of food that can help improve shut eye at night.

• Warm milk
• chamomile tea
• turkey meat
• bananas
• potatoes
• oat meal
• Whole wheat bread.

4. Afternoon Power Naps

In Spain it is called the afternoon siesta and now Americans are embracing it too. Even large companies are now installing sleep pods at the office with software programs like “pzizz” being used to set the right aura for a power nap. Twenty minutes of nap time are enough to stimulate you for a fresh start in the afternoon.

5. Get a Gentle Alarm Clock

You do not necessarily require a loud buzzer to remind you that it is morning. Some sleepy heads can not wake up to anything gentler though. It is best to invest in both systems for your bedroom. Ensure they are synchronised, but the buzzer is placed far across the room. Set the buzzer alarm a minute or two after the gentle alarm system. When the gentle alarm goes off in the morning, it is up to you to wake up and go disable the buzzer alarm, or wait until it buzzes you up.

6. Sleep off your Problems

A little shut-eye can help in problem solving and decision making process. You can take a power nap as you contemplate a tough decision or when stuck in a creative rut. Your brain will process the problem and it is possible to wake up with an apt solution.

7. Fight Insomnia with Visualization Techniques

This involves imagining yourself in a relaxing scene and atmosphere. The more vivid the visualization, the more senses you involve and the more effective it will be.
Meditative visualization helps to calm down a racing mind launching you to dreamland peacefully.

8. Effective Short Nap Technique

You can effectively shorten nap time by sleeping with an object in your hand. The object should have clattering sound when it falls down. E.g. keys, a spoon, coins and such like objects.

Simply lie down on a comfortable seat holding the object in your fingertips so that when you lie down and doze off, the object will fall down and wake you up.

9. Reboot your Mind with Caffeine

Caffeine is a powerful mind stimulant. You can take a power nap then recharge your mind with a cup of strong coffee, tea or cappuccino.

10. Keep a Journal of your Dreams

You can keep a record of your dreams by writing them down every time you wake up in the morning. This will help in improving your creativity and gives you a reality check of your life.