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Importance of rest; 9 ideas to stay well rested
Can it be productive for your job to sleep like a log? Of course! Are you not aware of the importance of rest? If a person does not rest as their body and mind need, their productivity will suffer. On the other hand, if you rest well, very important factors for your performance will be at their peak.
According to a study by the University of Cambridge, published in 2015 and conducted with more than 21,000 workers, little sleep – less than 6 hours a day – significantly affects productivity. Is this your case? You should do something, both to improve your performance and to take better care of your health.
Sleeping too little can have harmful effects, such as increased anxiety, irritability or apathy due to lack of energy, and even some potentially dangerous ones, such as reduced reflexes.
On the contrary, sleeping well will increase your energy, improve your attitude, and will increase your ability to concentrate and react, both physically and mentally.
Whether you sleep more than 6 hours a day or less, don’t forget that there are more things that influence rest than what you do when you’re in bed. In this article we will look at some ideas to improve your rest, both at work and in your daily life. Keep in mind that each body has its own way of functioning, so what for some people will be very effective, for others will not work. So it will be up to you to identify the things that work best for you to put your energy bar to the max.
– Take short breaks.
If you’re at work, it’ll be great if you try your best, but that doesn’t mean you can’t take a break from time to time. And not only can you, but actually, you must.
Try to really disconnect though. If you work with a computer, it won’t do any good if you start reading online forums or watching videos on Youtube of a granny commenting the Game of Thrones finale. Better talk for a while with a colleague – someone that is also resting, don’t bother those who are working – or take a walk in the park if you have one nearby. When you get back to work, you’ll see how you do it with a clearer mind and more energy.
Regular exercise will not only help your overall health, it will induce a state of relaxation that will help you rest better. So you know, put on your sweatpants and run around like a fallow deer! Remember, though, not to do it in the hours before you go to sleep, because in the short term exercise -even if you get tired of it- stimulates your brain and could cause problems to fall asleep.
– Try to have regular schedules.
Taking advantage of the weekend to stay up until 6 a. m. can be a lot of fun, but it is not a custom that will help to improve your rest. On the contrary, regular schedules will help you to fall asleep and make better use of the hours you have to sleep.
– Beware of stimulants.
Drinks such as tea or coffee perform a very effective function to get you going, but those drinks can affect your rest when misused. You may not have noticed, but isn’t it possible that some nights you may be unable to sleep until 3 a. m. because you’ve had a coffee after lunch? Keep an eye on these things, they can be the cause some sleepless nights.
– Be careful with naps!
Naps can be the Devil’s work! A brief nap of about 20 or 30 minutes can be a great help, but if you spend the entire afternoon snoring, you probably won’t sleep at all at night. Use the alarm clock if you need it and don’t let an excessive nap unbalance your sleep habits.
– Have a light dinner.
Have you got the habit of eating a whole roast cow every night before bedtime? And you still wonder about your difficulty falling asleep and your frequent hospital visits? A light dinner won’t help you fall asleep, but it will help you avoid making it impossible to sleep, so think twice before you sink your teeth into that poor cow.
– Don’t do complex or exciting activities before you go to sleep.
We are not talking about you avoiding deactivating bombs or practicing bungee jumping -which also-, but about more everyday activities that, believe it or not, will excite your mind and cause you to have difficulty falling asleep. For example, the use of electronic devices, such as a mobile phone, is not recommended before bedtime.
– Take a hot bath.
Hot water has relaxing effects on the body, so it can be a good way to start the way to your bed. Turn the tap over a couple of times, and enjoy yourself.
– Turn off the lights and avoid noise.
And when we say “lights” it’s not just the ceiling light or the night table light. Pull down the blinds and close the doors. Darkness causes the body to produce more melatonin, which will help you relax and sleep. In addition, a room that is too bright will make your sleep lighter and less restful. Of course, the same goes for noise. It prevents relaxation and can wake you up – even if only through “micro awakenings” – in case you get to fall asleep, so try to avoid them as much as possible.
Are you clear about the importance of rest to work better? Did these ideas do you any good? You may have some even better ones. Do you want to share with us some practices that have given you good results to rest better? Leave us a comment in the box right below and share your experiences with all the readers of the blog.
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