Categories
Energy Exercise Fatigue Focus Lethargy Productivity Sleep Sleepiness Staying Awake Tiredness

So Tired You Can’t Stay Awake?

Stay Awake, Stay Alert, Stay Focused

The V-CAF app Can Help…

A lot of people that I speak to complain about not having enough time to get things done. Work or study loads are excessive, home life is hectic and there is always something more to do.

“There just isn’t enough hours in a day to get everything done” is a common phrase around these parts. So what do we do? We lengthen the day by cramming more stuff into whatever time is left usually by staying up later and waking up earlier.

Sure in the short term it appears to work, but for many people this has become the norm, and there seems to be more people complaining about feeling tired and lethargic during the day.

Out Of It
Photo by @WR36 via Twenty20

Drowsiness

You don’t do it on purpose, but it sneaks up on you. Being so focussed on the overwhelming amount of tasks that you have to take care of, you get to work on completing what you can to the best of your ability.

More and more time is spent on doing “what needs to be done”, but you start to skip breaks. Perhaps you start eating at your desk or start increasing the amount of coffee and caffeinated sodas that you drink.

Longer hours become the norm. You have less time to switch off after finishing for the day and find it difficult to get to sleep, and when you wake up the next morning, you feel that you could sleep for another couple of hours easily.

Your days become a blur. You are becoming increasingly mentally and / or physically tired. It’s harder to think straight and your work tasks seems to be impossible to do.

 

The True Cost

Unwittingly you have been steadily increasing your sleep debt. It is difficult to notice and as a result very easy to make yourself very tired. Just loosing a couple of hours a sleep per night can have detrimental effects on your brain’s ability to accurately complete tasks and keep focussed.

The cost to your health isn’t good either. Building up a sleep deficiency over time can lead to:

  • An increase in obesity
  • Heart disease
  • High blood pressure
  • And negative affects on the quality of your life and relationships

And our collective tiredness costs the economy too.

“ Insomnia may be responsible for over $63 billion in absenteeism and presenteeism, and accidents and errors by people suffering from insomnia may result in an additional $31 billion lost annually. A recent report estimates that undiagnosed sleep apnea in the U.S. costs society $150 billion each year. The RAND Corporation has estimated that collectively, costs attributable to sleep deficiency in the U.S. exceeded $410 billion dollars in 2015, equivalent to 2.28% of gross domestic product.”

Calculating the Cost of Poor Sleep – Methodology, Nation Safety Council

Reducing the Debt

Fortunately, the fixes are relatively simple to implement, but they will take discipline to keep up so that you reap the full benefits of being alert and not feeling drowsy during the day.

  • Reduce or Avoid Caffeine
    Caffeine is a stimulant. If used correctly, it can help boost your alertness. But the problem is that it is addictive and people tend to drink too much caffeine. Too much caffeine inhibits your brain’s capability to know when you are tired, and as a result lead to a decrease in the quality of sleep that you get, which in the medium to long term will make you feel worse.
  • Get Enough Sleep and Take Naps
    Everyone is different so it’s difficult to stay exactly how much sleep you need. As a result, most health experts say between 7 to 9 hours sleep is what is needed for the typical adult.
    If possible, take a nap during the day (10-20 mins). Usually after lunch good. Taking a nap has been proven to be beneficial in helping people to concentrate.
  • Take Regular Breaks
    Schedule in breaks to give yourself time rest. The problem is that we can be so focussed on our work that we forget. Speaking for myself, I tend to get tunnel vision whilst working to the exclusion of everything else and as a result miss my breaks. But, since we created V-CAF, which I use daily, my Apple Watch and iPhone notify me as my alertness levels drop, which i then use as a signal to get up and away from my desk for a few minutes.
  • Daily Physical Activity
    A little exercise goes a long way. Just a 15 minute walk during the day helps to improve sleep quality when it’s time for bed. If possible, include exercise in your daily routine. But be sure not to exercise too close to bedtime.

Key Points

Drowsiness affects us all from time to time, but there are things that we can do to reduce it and keep it at a minimum. Try incorporating these tips into your daily routine to help you feel more alert.

  • Reduce or Avoid Caffeine
  • Get Enough Sleep and Take Naps
  • Take Regular Breaks
  • Daily Physical Activity

Afterword

Right now, we are all living through stressful times. Please take the time to look after yourself and try not to worry about what is going on out there in the world.

Focus on the things that you can control. Getting enough quality sleep alone helps to reduce bad moods and can make you feel better. Exercise can also help lift your mood and is good for your heart.

Control these things and you’ll be in a much better position to take on whatever the world throws your way.

Categories
Alert Caffeine Caffeine Addiction Caffeine Alternative Fatigue Focus Insomnia Lethargy Productivity Sleepiness Staying Awake Tiredness

When Caffeine Just Doesn’t Cut It Anymore

When Too Much Becomes Too Little

It’s time to change…

During one of our insanely busy work cycles, Darren looked limp and worn down. In our daily meetings he just stared into the distance, occasionally checking his watch.

As time went on I noticed more often than not that some management types would pull him to one side and have what looked to be an intense discussion about something that they felt the need to point out to him.

Then one day Darren came over to me and asked if we could have a quick chat over a coffee. We found a quiet corner, him with a mug of joe in his hand and me with water in mine, and Darren came out bluntly and asked “How do I do it?”

When Coffee Doesnt Do It
Photo by @potochnyi via Twenty20

The Promise

Confused I responded and said something like “Do what?”. The reply I got back shocked me. “You always seem to be with it. It’s rare that I see you getting angry or upset.”.

Now I got where this was going. In the past I’d been fairly stressed out and not working at my best. I looked sleepy and some would come by my desk and tell me to wake up!

Under pressure to perform, I started drinking diet sodas with caffeine to help keep me awake. But before long, I found myself needing more sodas to just feel normal and staying alert became harder.

 

Getting Let Down

It wasn’t long before my increased caffeine consumption started to affect my sleep. Most evenings between 6 and 7 I would go from feeling lethargic to suddenly being hyper alert.

At the time I put it down to finding work boring and that because the evening wasn’t all about work my mood picked up. But as it became normal for me to be wide awake at 3am laying in bed, I knew that something was wrong.

Also, when it was time to wake up I felt like I hadn’t slept. This feeling would continue until about 10ish after I had my first diet soda of the day. But after lunch until I got back home was a struggle.

It became so bad that my manager asked if I had a sleep condition and told me to fix up as other workers were noticing that I would nod off in front of my screen.

As Darren listened to what I was saying he nodded, laughed and said that he remembered those days and in fact a manager had told him to talk to me to find out what I did to turns things around.

What Darren and I appeared to be suffering from was a bad mix of unhealthy sleep practices and a raised tolerance to caffeine. Because caffeine blocks our brain’s adenosine receptors, our body found it difficult to work out if we were tired.

Adenosine is a chemical released by our body throughout the day. As the amount of adenosine builds our tiredness increases which let’s us know that it’s time to wind down and get ready for sleep.

Caffeine blocks our brain from being able to correctly measure how tired we are and so tricks us into thinking that we are more awake than we really are. To make matters worse, caffeine can stay in our system from between 7 – 15 hours depending on our weight and age.

Because I was drinking so much caffeinated sodas throughout the day I was actively blocking my body from being able to regulate itself which in turn led to me being too awake by bedtime, but tired throughout the day.

A Better Way

I told Darren that I tried a few different approaches, but the best results came from getting more quality sleep and reducing, then removing caffeine from my diet.

  • Avoiding Caffeine
    I stopped drinking caffeine straight away, but it may be best to take it slowly and gradually reduce the amount of caffeine that you consume. This boils down to how bad your withdrawal symptoms are and what is going on in your life at the time.
  • Eating Healthily
    Eat more iron. magnesium, and protein rich foods like beans, nuts, spinach and eggs as a deficiency in any of these can make you feel drained.
  • Staying Hydrated
    Dehydration makes it difficult for you to focus and concentrate, so by being hydrated you can increase your brain’s ability to focus and concentrate whilst reducing drowsiness.
  • Knowing How Tired You Are
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an app like V-CAF, an Apple Watch app, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Alertness Tips

Darren thanked me for my openness and went on to try some of my tips as well as what he thought would work for him.

And that’s the beauty of being human, we are all similar but unique enough to make it interesting. Darren started to change things around based on his needs and experiences.

My tips are what worked for me, but perhaps you can use them as a base to start from if you ever feel that caffeine isn’t working for you anymore.

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Afterword

Don’t suffer in silence, if you’re in a difficult place, reach out and ask for help. There’s no shame involved. Everybody has times when things aren’t as good as they can be.

Whether we like it or not, we are part of a community, it’s just the way it is. Help your community and they will help you.

Categories
Alert Energy Fatigue Lethargy Productivity Sleepiness Tension

How Mindfulness Can Boost Your Alertness

Stay Present

Stay Relevant…

A constant annoyance of mine has been the amount of times I get distracted whilst working. It’s not that I can’t focus, but never ending interruptions via messaging, emails or people just talking to me when I’m deeply engrossed in something makes it feel like I’m not making any progress.

Currently I’m working on a project with a lot of people from across the world. Coordination between everyone has to be very tight otherwise we can loose sight of our main goal and risk failing. Me being me, I allowed myself to become sidetracked and as a result missed an important milestone.

My initial response was to blame everyone that distracted me from my project objectives, but a little while later by chance I found an article on mindfulness which helped me change my perspective.

How Mindfulness Can Boost Your Alertness
Photo by Ray Kay,, Ray Kay, @by.raykay

Unintentional Overloading

Whilst reflecting on the situation, I noticed the small things that I had been doing that led me to being distracted. Eager to get ahead and finish as quickly as I could, I hastily jumped straight into the work without first planning a proper strategy to getting the things that needed to be done, done.

This led me to start to ask others about what they thought was needed for getting things done. Whilst it’s good to talk and share ideas, it also tends to lead to a constant “back and forth” style of working, that does work, but not for every single task.

Soon I found myself with a lot of extra tasks added to my workload, some of which had very little to do with achieving our team’s goals.

Not Being Here

The extra tasks started to look like a mountain of pain and I started to focus on what I didn’t want to do rather than what was needed to be done.

Although I was engaging in meetings, email conversations and phone calls, I wasn’t really there. The nagging mountain of pain was always just at the back of my mind, calling out to me, and subtly draining my energy away from the present.

I became more restless and stressed and found it difficult to focus. The deadline was looming and I felt like I had no way of escaping. Then the desperation set in. I started working long hours to try to salvage something but found myself having to explain my actions to everyone around. They sensed that something was wrong, and I knew it too.

It seemed the harder I tried to get things done, nothing was actually done! I was stressed and it was making the situation worse.

Paying Attention

Moments like these can be draining and rob you of your self confidence, but thankfully there are measures that we can take to turn things around and regain control of first ourselves, and then the situation.

One such tool is mindfulness. I think of it as a collection of techniques and ideas that have been proven to help lessen stress and build mental resilience, especially when you’re under pressure.

Mindfulness is the act of being present in the here and now, without the need to judge or label what you are experiencing, but rather being aware of what is going on, around you and inside of yourself.

Luckily for me I had been exposed to some mindfulness techniques via one of my martial arts masters and in this case I started to put it to work as soon as I realised that I was spiralling out of control.

I stopped what I was doing and found a quiet place where I could be alone. I then sat on a chair, set a 10 minute alarm on my watch, and made myself as comfortable as possible, before closing my eyes and concentrating on my breath.

When breathing in I would “breath deep” in the sense that I would push out my belly as I inhaled until I couldn’t any more, and then exhale whilst pulling my belly in to gently push all the air out from my lungs.

Whilst doing this my mind would wonder, and when I caught myself I would bring my attention back to my breathing, without getting angry or judging it in anyway.

Because I was already in crisis mode I was reluctant to take any breaks and tried to carry on. But on one such occasion I was feeling tired and used our app, V-CAF to alert me as I grew even more tired. When the alarm rang, it reminded me to step away and take a break. Bingo, the perfect time to have a quick breathing meditation session!

For the rest of the project I made a point of using V-CAF to notify me to take breaks, which I would use as my meditation breaks. I reaped the benefits of this one change and achieved the rest of my milestones with room to spare.

The Take Aways

The simple act of bringing your attention to your breathing is the perfect exercise for training your mind on being present and aware.

Doing this and other exercises like it will help to build your focus and willpower and make you more aware of what is going on with your body and mind.

Being aware of this helps build your general awareness and therefore make you more alert to your moods and environment.

Being Mindful

It is easy to be overwhelmed by your workloads or stressful situations, but by taking a deep breath and stepping back, you can gain a clearer picture of what is really happening whilst keeping your head.

Deep breathing and other mindfulness techniques can be used to help you regain control of what may seem to be an out of control situation.

Try the breathing meditation the next time you get into a difficult situation and don’t forget to let us know how you got on by leaving a comment below.

Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Headaches Irritability Lethargy Tension

Addicted To Caffeine?

Are You Addicted To Caffeine?

Let’s See…

I’ve been clearing a lot of junk out of my life recently. Old books, clothes and ideas; nothing was sacred.

It felt great but I needed a little pep to pick me up from all cleaning I’d done. Without thinking I went to make myself a coffee. Then it hit me. I also needed to get rid of habits that were taking away from my life instead of adding.

In the past when I went without caffeine for a while I had headaches, felt lethargic and was very irritable. I didn’t see myself as being addicted and searched for more info.

This article highlights what I found.

  • Caffeine Addiction
  • The Effects of Addiction
  • How To Deal With It
Crushed Red Bull Can
Photo by Mohamed Hayibor on Flickr Addicted. Prepare for crash Probably too much sugar and taurine in my system to get shit done

Caffeine Addiction

You have an article that you want to write to promote your product. 

Many people feel that they have some sort of coffee or caffeine addiction, but is that an accurate assumption?

According to the American Psychiatric Association if you can identify with the following points you may be an addict:

  • Impaired control: a craving or strong urge to use the substance; desire or failed attempts to cut down or control substance use
  • Social problems: substance use causes failure to complete major tasks at work, school or home; social, work or leisure activities are given up or cut back because of substance use
  • Risky use: substance is used in risky settings; continued use despite known problems
  • Drug effects: tolerance (need for larger amounts to get the same effect); withdrawal symptoms (different for each substance)

The Effects of Addiction

The need to consume ever-increasing amounts of caffeine exposes you to greater risks.

The more caffeine you drink the more likely you are to suffer from:

  • Vomiting
  • Abdominal pains
  • Convulsions
  • Heart arrhythmia 
  • Tachycardia
  • And even death

These risk generally increase when consuming more than 400mg of caffeine a day consistently, that is approximately more than four cups of coffee per day.

How To Deal With It

The first step with dealing with a caffeine addiction is to admit it. Once done the next most important step is to want to stop being addicted. 

Once you stop you will have to deal with the withdrawal symptoms. These are different for everyone. The length and severity of the symptoms can be influenced by such factors as health, fitness, stress levels, gender and age.

To help you deal with some of the withdrawal symptoms, here are a few things that helped me:

  • Painful headaches
    for me, headaches were the worst. Lying down in a darkened room helped; as did drinking water and applying pressure to my temples.
  • Irritability
    if you can, spend some time alone and be nice to yourself. Deep breaths can also help. The idea here is to calm yourself down.
  • Lethargy
    if you are at home get some sleep. If you’re at work then move around a bit more, drink water or use a tiredness alarm like V-CAF which will alert you when you are most likely to nod off.
  • Tension
    Take some time out and deep breathe. If you can, meditate. Drink water and/or go for a walk to help relax yourself.

Review

It might be a good idea to have your first day of abstinence on a weekend so that if you do start to feel the withdrawal symptoms you can make yourself as comfortable as possible, away from the temptations at work.

When back at work use tools such as V-CAF to help you deal with the tiredness you may feel.

Also:

  • Drink water and take deep breathes to deal with headaches.
  • Take regular breaks to be by yourself if you find that you are getting irritable.
  • If you can, short meditation sessions can help tension

Commit To Yourself

If you know that you are addicted to caffeine make the commitment to yourself to quit.

The act of committing to take action will make it easier to deal with the difficulties you may face when suffering withdrawal symptoms, and make it more difficult to give up.

Good Luck.