Categories
Caffeine Energy Focus Productivity Sleepiness Staying Awake Tiredness

Virtual Caffeine For Your Apple Watch

V-CAF The Game Changer

Take a chance, change your life

There are moments in everyone’s life that are so profound that they can change your life for the better (or worse). When looking back at these points in time it may be easier to see that it was rarely just the moment, but the things that lead up to and after the moment that shape how we perceive these life changing events.

Take for example the first time I heard that Apple were going to make a smart watch. I had an iPhone and a MacBook Pro and didn’t see any reason why I should get one. “Just another gadget” I thought.

But then a trip to New York changed my mind about smart watches…

Before We Set Off

As usual work loads were heavy and time was against me. It was also a very hot summer and people’s tempers were short. I planned to stay home this vacation as it was too exhausting to think about and arranging a trip anywhere.

But then I saw a 4K video of a guy walking around Manhattan which got me thinking. It was just the start of summer so I thought that everything must surely be fully booked.

Then at work I was informed that mandatory holidays had to be taken, it’s now or never I thought, and the next thing I knew the family and I were on a plane to New York.

But What’s It For

New York is an impressive city. A bit too big for my liking but it was a nice change compared to where we were coming from. The sights, sounds and people were all amazing.

The trip also overlapped with my birthday, so my children were trying to figure out what to get me. After some discussion they decided to get me an Apple Watch and told me about it to see what my reaction would be.

At first I argued what the point of it would be as I have an iPhone and a watch already. Isn’t it just going to be more of the same but not as good as either, I asked.

Thankfully, my children don’t listen to me and got me my first Apple Watch. At first I didn’t know what to do with it apart from wear it as a watch. I read some reviews and articles about what apps to get and what could be done with it but didn’t see much there that I was interested in. By the second day of wearing the thing, I found myself modifying all sorts of settings that would help with exercise and concentration.

At the end of the first week I was hooked.

Virtual Caffeine

So it’s about three weeks after our trip and I’m exercising more, getting better sleep and organised almost all aspects of my life via my Apple Watch.

I’m sitting at my desk feeling tired and I colleague tells me that my boss needs to see me. When I see the big man, he tells me that I need a coffee and not to fall asleep at my desk.

It’s at this point that Virtual Caffeine or V-CAF is born. I tell another colleague about it and then we decide to build it and see if we can help people like us who may get tired whilst they are busy from time to time, people that need to stay alert and those of us that don’t want to use caffeine to perk us up throughout the day.

Since then I haven’t looked back.

To Sum Up

An unlikely combination of events can indeed change your life for the better, but you have to be open to them. Thankfully I had my children to push me in a direction that I didn’t know would lead me to help people all over the world.

If you don’t have a smart watch, I would highly recommend that you get one. And if you have an Apple Watch get V-CAF. It may help you just as much as it’s helped others and me.

Afterword

“Sometimes the slightest things change the directions of our lives, the merest breath of a circumstance, a random moment that connects like a meteorite striking the earth. Lives have swivelled and changed direction on the strength of a chance remark.”

Bryce Courtenay

Categories
Alert Focus Productivity Staying Awake

Time to Rest and Refocus

Life Doesn’t Have to be so Complicated

Keep it simple…

These days I seem to have more to do than ever. Tight deadlines, keeping in touch with family and friends whilst trying to complete my personal study and fitness goals all take their toll.

And it’s at times like these that you can easily lose track of time and forget to take time out. I was reminded of this fact when I found myself struggling to stay on track for a deadline. No matter how hard I tried I just couldn’t solve this particular issue which I found increasingly frustrating.

As my mind started wandering I found my self thinking about the complications of life that seemed to be making it impossible to get what I needed done. Then I looked at my Apple Watch and a solution struck me.

Time To Sleep
Photo by @alexcroes via Twenty20

Side Tracked

It’s one thing knowing what to do, and another to actually do it. Especially when you find yourself under pressure to get things done. I normally make the time to take time out throughout the day, just to keep me sane.

But in these very interesting times, it is easy to start with the intention of doing one thing but find yourself sidetracked by what seems to be more pressing and urgent at that moment.

For some things this is no big deal but I let things slide just a bit too long and I felt it! Tasks that I would normally sail through became quite challenging and took longer than expected.

Lose of Focus

I didn’t realise that I wasn’t focussing on the main issue but focusing on symptoms. So, unfortunately, I started doing stuff that dealt with the immediate problems.

Not getting the results I expected made me even more angry and frustrated than I was in the first place, which eventually made me feel like just giving up and quitting.

It was during one of those frustration tantrums that I stepped outside for a walk to help clear my mind. It was late but the air was cool and crisp and had the effect of immediately picking me up. I started noticing my surroundings, the smokers on the corner, the slight frost on the floor, and how quiet things were.

My mind began to wander and I realised that time was getting on so I glanced at my watch to see how long I’d been out. And there it was, on my Apple Watch’s face the subtle answer to why I hadn’t bee able to focus.

The Complication Solution

A watch complication is any function that exists in addition to telling time (displaying hours, minutes and seconds) on a timepiece. These watch complications enable special functions that are performed and displayed on the watch to enhance or simplify your life.

Wixon Jewelers, Learn about Watch Complications & Timepieces | Wixon Jewelers

In a previous release of V-CAF we enabled the Apple Watch complication feature. One of the team suggested that we needed a visual cue that would also double as an easy access button to launch V-CAF.

So when I saw the V-CAF coffee cup icon on my Apple Watch’s face (as seen in the bottom corner of this articles photo) I realised that I’d been so busy that I’d forgot to start the app which would have alerted me to my ever decreasing alertness levels.

Being aware of my alertness levels in the past allowed me to adjust accordingly and helped increase my productivity. When I got back to my tasks I launched V-CAF and took breaks when alerted to. When I got home, aware of my tiredness, I got to bed earlier. Did it make a difference? I think it did. “Simplified my life indeed!”

Apple Watches have the ability for you to customise your watch face, using complications. The Apple Watch comes with its own standard complications but it also allows you to use third party app’s complications if the app supports them.

V-CAF supports complications and it’s very straight forward to enable and use.

  1. Open the Apple Watch app on your iPhone.
  2. Tap the My Watch tab.
  3. Under the My Faces section scroll through the different watch faces that are installed on your Apple Watch and select a face that is compatible with complications (you can find out which faces are compatible by tapping on a watch face and looking under the Complications section. If the options under this tab are enabled, you can add custom complications to this style).
  4. After you have tapped the watch face that you want to add the V-CAF complication to, select where you want it displayed (i.e. “Top Left”, “Middle”, “Bottom Left” etc) by tapping on the appropriate selection.
  5. Scroll through the list of apps and features until you find V-CAF and tap on it.
  6. Click “Click as current Watch Face” if it isn’t set as your watch’s current face.

Once there when you look at your watch face you’ll see that you now have easy access to Launch V-CAF without having to scroll through the Watch’s app selection grid or list.

And you may find, like I did, it’s a good visual reminder to start V-CAF whilst you are working, studying or any situation where you need to stay awake and alert.

Recap

It’s easy to forget to do the things that need to be done when you are busy, so try to find ways to remind yourself what needs to be done. In my case it was as simple as putting the icon of our app on my watch’s face that helped solve the underlying problem to my focussing issues.

Afterword

“Beware lest you lose the substance by grasping at the shadow.”

Aesop
Categories
Caffeine Caffeine Addiction Side Effects Staying Awake

Too Much Caffeine?

V-CAF Is The Alternative

Stay Awake Stay Alert Stay Focused

Over the years I found that my tolerance to caffeine had increased. Coffee, tee, caffeine pills and energy drinks weren’t having the same effect they once did.

I found myself having to increase my consumption of caffeine in all of its various forms just to feel normal, and normal meant no headaches and no cravings for a coffee, chocolate or energy drinks.

Eventually I had enough and decided to quit caffeine and get back to feeling like myself. Going through that process felt like pushing a boulder up a steep mountain, but along the way I found some shortcuts and helpful techniques that lessened the discomfort.

Too Much Caffeine
Photo by @Zenchic via Twenty20,

Before Setting Off

Up until I decided to quit caffeine, life seemed hectic, and therefore, always a need for a little pep up. Studying, tests, exams, looking for work, job interviews, on the job learning, deadlines, it never seemed to end.

At each new phase I promised myself that I would either cut down or stop drinking so much caffeine, but there was always something new that would eventually lead to bingeing on whatever caffeine I could find to “get me through this”.

Even after I got the jitters from taking caffeine pills and drinking caffeinated sodas to help me stay awake whilst studying for my university entrance exams, you’d have thought that I would just stay away, but I didn’t.

 

Why

This was the question I asked myself each time I decided to quit and the same question I asked myself when I started to binge. A good friend advised me to give up on the caffeinated drinks and caffeine pills, but didn’t offer any advice on how to do that.

I didn’t think that I had a problem so I didn’t talk to my doctor about it and decided that all I had to do was quit. But here’s the thing. At the time I didn’t realise that my caffeine withdrawal symptoms were actually driving me back to caffeine.

The symptoms include :

  • Headaches
  • Drowsiness
  • Fatigue
  • Reduced Performance
  • Vomiting
  • and Nausea

In the October 15th 1992 issue of The New England Journal of Medicine, an article by John R, Hughes, M.D. stated:

“One central feature in most definitions of dependence is that the drug serves as a reinforcer [subjects give the drug to themselves]…
Self administration of caffeine has been demonstrated in several studies in humans. A clinical counterpart to drug reinforcement is the notion of losing control, i.e., being unable to stop using the drug or using the drug despite the knowledge that it is harmful. Unfortunately, we do not know whether caffeine users have difficulty ceasing to use caffeine or whether they continue to consume it despite physicians’ recommendations to stop.”

Hughes, J. (1992). Clinical Importance of Caffeine Withdrawal. /The New England Journal of Medicine,/ /327(16),/ 1160-1161.

Change of Path

So on my journey to lose my caffeine dependency, with many starts and stops, I finally found something that worked. That something wasn’t just one thing but the summation of all the little things that I had done or exposed to that helped me change my perspective and continue to reap the benefits even now.

  • Stop Trying To Give Up Caffeine
    We all know some version of the following. If I tell you to close your eyes and not think of a delicious cup of coffee, the chances are that you are going to picture a cup of coffee. When I decided not to drink caffeine anymore I found myself noticing people all around me drinking my favourite sodas with caffeine and I found that I thought more about caffeine and what I was missing!
    When I finally said I’ll take each passing moment as it is and acknowledged that there was a chance that I would cave in to temptation, I eventually found that I didn’t even notice that I hadn’t had any caffeine substances until someone offered it to me. Now I can occasionally have caffeine in one of its many guises or I can decline, either way it doesn’t faze me.
  • Get Better Sleep
    I still have periods where I don’t get as much sleep as I need, but they are fewer now since I committed myself to get more sleep. But it’s not just quantity, it’s also quality which I strive for now. An easy win in this area is to exercise more and avoid caffeine after lunch.
  • Reducing Stress by Taking More Breaks
    I now without fail take more breaks during the day. I’ve replaced coffee breaks with either short naps, walks outside or water breaks. Before I used to work through until I finished whatever task I had to complete. But now I not only take breaks, I take smart breaks. Whenever working I start our app V-CAF on my Apple Watch and leave it running. When I’m tired or my alertness starts to waiver I get an alert, and it’s at this point that I take a break for 5-10 mins before coming back and starting the next round. The unexpected side effect of this has been to reduce my caffeine intake because I now know when my alertness levels are low, so I can do something about it rather than just automatically reaching for a coffee.

Summary

It ain’t easy to give up a caffeine dependency, but you can make it easier on yourself by:

  • Not focussing on giving up caffeine
  • Increasing the quantity and quality of your sleep
  • Take more smart breaks where possible whilst working, studying or playing

Afterword

Remember to take things at your own pace and gradually if you want to succeed in losing your caffeine addiction. Good Luck 🙂

Categories
Caffeine Caffeine Alternative Energy Fatigue Focus Productivity Sleepiness Staying Awake Studying Tiredness

How to Optimise Your Breaks

Feel Better, Get Better Results

Work to your strengths…

Lately I’ve been researching techniques that would help boost my productivity levels but found that I was doing most of the things that the experts recommended.

Now I’m not saying that my productivity levels are low or that they are extremely high, but I wanted to see if there were any efficiencies that I was overlooking that would give me an above average boost compared to the cost of implementing the said efficiency.

And it turns out there was and I was using it already whilst doing this research! So as usual, I’ll outline what it is and how I managed to get that extra boost whilst incorporating it in my existing processes.

Optimize Your Breaks
Photo by @daphneemarie via Twenty20

Hit and Miss

Putting a lot more effort into what you are doing, focussing more, working long hours, these are the usual approaches that many take when trying to improve their performance and increase their output.

Caffeine pills, coffee and energy drinks for others are the “common sense” performance enhancers that have ben used for centuries and people swear by them.

Then there are the many productivity methodologies that essentially get you to plan the work that you are going to do and then systematically work through the list.

But with all these approaches after the initial jump in performance things can start to peter out and productivity can be even worse than before.

Diminishing Returns

All of the above mentioned approaches work, but all have the problem of diminishing results after a period of time, some earlier than others. So let’s identify the problems with each approach, which will then point us in the right direction towards a possible solution.

  • More Effort
    Putting in more effort in the short term can work well, like sprinting towards the finish line in the last few meters of a race. The problem with this approach is that its usually unsustainable. Continuously pushing yourself to your limits inevitably leads to you hitting a wall and becoming burnt out.
  • Stimulants
    For a quick no frills boost then caffeine is the legal stimulant champion. But like all drugs, your tolerance levels increase leading you to need higher levels of caffeine just to get to similar results of alertness as you did when you started using caffeine (and for some people I know, just to feel normal, which is due to the withdrawal symptoms, but that’s for another blog post).
  • Productivity Systems
    Work very well, but people tend to get caught up in the process rather than the actual work that needs to be done. But because you can show a list of tasks and objectives that are met for the day/week/month or cycle you can unconsciously delude yourself into thinking that you are very productive when in fact your productivity is actually based on gaming the system.

Optimisation

So now we have identified the problem, what’s the solution? It’s quite simply to take breaks at the right time. And when you take breaks at the right time whilst using the aforementioned approaches, you’ll find that suddenly things are not such a drag anymore.

Here are the same approaches modified with a few examples of using them whilst taking well timed breaks.

  • More Effort
    By taking well timed breaks throughout the day you give yourself a chance to rest and recoup a little before going back at it.
  • Stimulants
    If you find it too difficult to break the caffeine habit or want an alternative, start by not drinking any caffeine after lunch and as you feel tired throughout the day take a few more 10 min breaks. If you can get a quick nap in (no more than 20 mins), and aim to get to bed by 10pm latest (at least until your current workload isn’t so heavy).
  • Productivity Systems
    The Pomodoro technique mandates that a break should be taken every 20 to 25 minutes throughout your planned day. The problem I’ve found is that more often than not, once I start working I get into the flow and then my focus get’s broken. So I find myself ignoring the timer and continuing to work. But with a flexible timing method things get easier.

And here’s the thing, recently whilst doing some research on this very topic, I found that I when I took breaks (with 10 – 20 minute naps, where possible) when I needed them, as compared to not taking breaks or having set times for breaks, I was able to complete my work faster, with less mistakes and not feeling so drained.

Recap

But, there’s one thing I left out. I cheated. Most people don’t realise when they are tired and because of this many of us work until we become over tired, and that’s the time when people reach for a coffee, feeling miserable and fatigued.

But I however had the advantage of knowing about and using our app V-CAF to alert me when my alertness levels started dropping. I have a vested interest to say this, but it’s true, it worked!

The more I use the app the more I appreciate how my colleague and I felt when we decided to start this blog and build the app, first of all to help us with a need that we had, and then to help other people avoid some of the issues that we’d experienced around caffeine, tiredness and a lack of productivity.

Afterword

“The challenge is to continue the spread of information regarding the wealth of benefits of napping to combat the numerous physical, mental, and financial consequences of fatigue”

Alger, S., Brager, A., Capaldi, V., & , (2019). Challenging the stigma of workplace napping. /SLEEP,/ /42(8),/
Categories
Energy Fatigue Focus Productivity Sleep Staying Awake Tiredness

Are You Getting Enough?

Make Time For A Nap

The original power booster…

Tim was fed up. He’d been working long intense hours to meet his departments’ end of year deadlines. He also had been putting in extra time on his side hustle as a “gig” driver with an online company to help make ends meet.

Nothing seemed clear to him anymore. Whatever he tried to do to earn a little extra cash didn’t seem to be working. It seemed the harder he tried, the less things worked out for him.

“I just can’t think straight!”, said Tim. Each hour of each day for every week since March just seemed to blur into a weird blob of fuzzy consciousness.

Street Sleeper
Photo by @polylm via Twenty20

Deprived

The fast pace of modern life is causing an ever increasing amount of people to not get enough sleep. Pulling all nighters to complete work or study deadlines as well as worries about their financial situation is causing many to feel stressed and fatigued.

As Tim was finding, being stressed and tired makes it more difficult to think clear enough to find solutions that work, which tends to imply that people are actually making things worse for themselves without realising.

The cost of the frantic pace of modern life is less productivity, a reduction in economic activity, and ultimately your health.

The Health Risks

Tim was displaying the classic early symptoms of sleep deprivation. These include:

  • Constant yawning.
  • A likelihood to fall asleep when inactive (for example falling asleep in a meeting or nodding off whilst driving).
  • Feeling fatigued all day.
  • Irritability.
  • And poor concentration.

More advanced sleep deprivation leads to more advanced symptoms :

  • Uncontrolled bursts of sleep.
  • A weakened immune system.
  • An increased possibility of being obese.
  • Tired drivers are 5 times more likely to have a crash.

Getting Enough

Like most people, Tim knew that he needed to get more sleep. But that wasn’t the problem. He needed a plan to be able to get the sleep that was healthy for him whilst being able to work and get things done.

I gave him some of the articles that I’ve written in the past as well as some one to one advice, but the key is to find what works for you and commit yourself to stick to it.

  • Sleep
    Create a sleep timetable for yourself. Make sure that you set realistic goals, for example most people need from between 6 to 10 hours of sleep (depending on age, weight and other factors), so make sure you take all the factors of your life into account. And make sure that you plan and actually go to bed at the same time every day, and wake up at the same time too.
  • Caffeine
    Again, each person is different. I gave up caffeine completely for a few years, but now use it in passing. If you are going to consume caffeine make sure you don’t have any between 4 to 8 hours before you go to bed. Caffeine can stay in your system for up to 15 hours, so again experiment and see what works for you.
  • Breaks
    Where possible, take regular breaks, especially if you are driving or operating heavy machinery. During your breaks try to have at least one 10 – 20 min nap to help refocus your mind. Our Apple Watch app V-CAF, is ideal for letting you know when your alertness is decreasing so that you can optimise your work and breaks to when your body really needs them.
  • Exercise
    Establish a regular exercise routine. Exercise is good for relieving stress and helps boost the quality of your sleep in the evening. It doesn’t have to involve joining a gym. A 20 minute brisk walk is good enough to help improve your blood circulation and the benefits to your sleep are immediate.

Recap

I benefited greatly from the above tips that I’ve outlined for you above, which is why whenever I get the chance to share that information (like I did with Tim), I leap at it.

But, it’s up to you to use them as just reading about them won’t change anything.

To recap:

  • Establish a regular sleep routine and stick to it
  • Reduce or cut out caffeine consumption
  • Take regular breaks whilst working
  • Exercise daily (even if it’s a 20 minute walk)

Afterword

“Fatigue will continue to impact productivity and the number of accidents at home and in the workplace. Sleep deprivation may be the next emerging health issue for both individuals and business.”

Maher, H. (2006). Sleep Deprivation: Are You a Victim?.AAOHN journal : Official journal of the American Association of Occupational Health Nurses,54(12),548-548.
Categories
Energy Fatigue Focus Productivity Sleepiness Staying Awake

Power Napper?

Fast Recharge

Super Booster

You may have noticed that we are living in an age of abundance. Never before has it been so easy for people to pass information between each other at such great distances and across multiple timezones.

Depending on where you live there is an abundance of choices on the types of food, clothing and entertainment that you can consume. Even the choices that we can make regarding what we do to make a living have increased (although this too is also changing, but that’s another topic).

But this abundance comes at the cost of something that we humans have been taking for granted since the industrial revolution. Something that is so fundamental to our health and wellbeing that not getting enough of it can be disastrous to ourselves and those around us.

Power Napper
Photo by @readart via Twenty20

Devalued

Sleeps importance has been downplayed for a while now. Popular culture praises those that are willing to sacrifice their sleep in order to make it to the top.

Do a search in your favourite search engine to find “famous people who claim that they only sleep for four hours or less” to find endless results of people that “…all have one thing in common. They sleep less and are all successful in life.”, (an actual quote from one of the results I got back)!

The countless lists of CEOs of the biggest corporations that appear to devalue sleep is also reflected in books and articles detailing how they got to the top with little to no sleep.

Even CEOs of companies that apparently allow for their staff to be able to take a nap at work, don’t do that themselves.

 

Looking the Part

Not surprisingly those that do take a nap at work or nod off whilst working are seen as being lazy or not up to the task. Add to the fact that no one wants to be seen as the slacker, so will happily point to those that appear to be slacking off so as to look more favourable to the boss.

This attitude to tiredness is dangerous and especially so for those that operate heavy machinery or drive for long hours. In an attempt to make deadlines or quotas, people are putting their life and the lives of others at risk.

If you’re feeling tired at work or whilst studying and someone notices, you may have been offered a coffee or told to have a coffee break. Coffee, or caffeine may make you feel more alert in the short term, but you body is actually telling you that you need to stop.

Many of us feel tired in the afternoon, and that’s not just because we’ve had a big lunch. Our circadian cycle typically alerts us that we are starting to slow down and so sleepiness increases. But instead of listening to the warning we reach for a coffee or caffeinated beverages (or caffeine pills, chocolate), to perk ourselves up.

Reclaiming Ourselves

But there is an alternative; having a 10 to 20 minute nap. Instead of taking a coffee break, if possible, find somewhere quiet and take a nap. In the past I’ve used libraries, quiet coffee shops, or during the summer, a green space in a park, to take a nap.

Many researchers are now finding the benefits of a 10 to 20 minute nap may help boost productivity and possibly increase companies revenues.

“During an average work afternoon, a disproportion of the circadian alerting signal to the rising homeostatic sleep pressure occurs, resulting in increased sleepiness and reduced alertness. These factors, along with other impacted cognitive and emotional performance metrics, result in decreased productivity. There is a wealth of evidence that brief daytime naps of 10-20 minutes decrease subjective sleepiness, increase objective alertness, and improve cognitive performance. Daytime napping facilitates creative problem solving and logical reasoning, boosts the capacity for future learning, and consolidates memories. These benefits are not restricted to those experiencing sleep deprivation. Even in well-rested individuals, napping can enhance alertness, performance, and productivity for several hours. Daytime naps also allow for the regulation of emotions, relieve stress, and strengthen immune system function, reducing levels of the stress hormone norepinephrine and normalising levels of interleukin-6 an immune-regulating molecule. Taken together, allowing time to nap during the workday and reap the collective benefits will result in greater productivity and quality output rather than simply pushing through the fatigue, producing sub-standard work.”

Alger, S., Brager, A., Capaldi, V., & , (2019). Challenging the stigma of workplace napping. /SLEEP,/ /42(8),/

Review

I know it’s difficult to take a nap during the day whilst at work or studying, but there are ways around it. Like me, you can find places outside of work to take a nap. If not, then unfortunately it will have to be your car, or book a meeting room for 15 mins and put your head down on the desk.

If you want to boost your productivity then an afternoon nap is well worth it! Napping:

  • Decreases subjective sleepiness
  • Increases objective alertness
  • Improves cognitive performance
  • Facilitates creative problem solving and logical reasoning
  • Boosts the capacity for future learning
  • And enhances productivity for several hours

Afterword

Life is not all about productivity and study. You have to look after your health. Napping is valuable and a great protector of your health:

  • Daytime naps allow for the regulation of emotions
  • Relieve stress
  • Strengthens immune system functioning
  • Reduces levels of the stress hormone norepinephrine
  • And normalises levels of interleukin-6 an immune-regulating molecule
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
Anxiety Caffeine Caffeine Addiction Energy Fatigue Focus Productivity Sleep Staying Awake Tiredness

Struggling to Stay Awake During a Long Day?

Listen To What Your Body Is Telling You

If you don’t hear, you will feel

“What!? Another unrealistic deadline? When am I supposed to rest and recover? And what about the quality of the work you’re asking us to produce?” I yelled at my team lead.

I had got to my breaking point and lost control for a brief moment. As I gathered myself together I thought of what had lead up to this point. The past month had been like being in bootcamp.

The mountain of work didn’t seem to be reducing, in fact it felt like there was more added every day. The stressful days and nights spent at my desk seemed to blur into one long day.

Now, with this last deadline, it was too much to take, I could go on no more.

Long Day, Head down on a table
Photo by @Igor_Kostyuk via Twenty20

The Long Day

The stress had taken it’s toll. I was finding it difficult to sleep at night and when I did eventually nod off, when I woke, it felt as though I hadn’t slept. This had the effect of making me feel very irritable and lethargic and made it almost impossible to concentrate whilst working.

My fellow team mates would complain about the same thing. Each of us shared with the other members of the group the strategies that they were using, but the common consensus was that coffee or caffeine was the way to go.

To some people’s amusement and surprise I said no to coffee. “Here’s the martyr!” one guy would mock. It irked me, but I carried on and tried to ignore the taunts.

They drank coffee and some took caffeine pills, whilst I drank water and took regular walking breaks (with the odd nap when I could find a quiet place to snooze, like the local library down the road).

 

Struggling to Make it Through the Day

At the start of our work marathon, those that were inclined to drink coffee seemed to be pulling away. They appeared more alert during our daily meetings and ready to do whatever our bosses told them without question.

But things started to change. I noticed that we were having a lot more discussions about why the work that had been done wasn’t good enough. At first I thought I was lucky because it wasn’t my work, but the drop in quality impacted the whole team.

Those that seemed to be doing well at first and were full of enthusiasm for the unrelenting workloads, started to complain and blame others for their work not been up to par.

Had I not had my own bad experiences of caffeine crashes over a period of time I would of put this all down to stress. But I couldn’t help but notice that some of my colleagues were displaying the symptoms of consuming too much caffeine, such as:

  • Irritability
  • Headache
  • Restlessness
  • Agitation
  • Anxiety
  • and Depression

Others complained of not being able to sleep (although this may be due to the stress of worrying about making our deadline). Unfortunately for some of them, they found themselves falling asleep at their desks (which management didn’t find very impressive). And as we got closer to the deadline, things became worse.

It was as though a good portion of our team had become possessed, and we couldn’t do anything about it!

Some Useful Options

It wasn’t long before some of our team noticed that I seemed to be unfazed by it all and they began asking questions, indirectly of course. “So why don’t you drink coffee? Is it a religious thing?”, “How do you cope? I couldn’t start the day without coffee!”

I found that I would be answering with the same points over and over again. So I printed them out and put them on my desk. When people asked or brought it up, I would point to it:

  • Avoid Caffeine
    If you find it difficult, start slowly and try reducing the amount you consume. When you feel the withdrawal, although it doesn’t feel like it, know that you are making progress and stick with it. At the end of it all you’ll feel like a completely different person.
  • Eat Healthily
    Eat more iron and magnesium rich foods as a deficiency in either one can make you feel drained. For iron eat spinach and beans; for magnesium, nuts such as cashews and almonds. Eggs are good for protein and are a good source of B vitamins that help turn your food into energy. Eat fruits that are high in vitamin C, like oranges, strawberries, pineapples and kiwis, as they help body fat to be used as energy.
  • Stay Hydrated
    Drink lot’s of water. Dehydration makes it difficult for us to focus and concentrate. Being hydrated helps reduce drowsiness.
  • Know When You Are Tired And Act Accordingly
    Probably the most important point of all. Most of us don’t realise when we are tired and get frustrated when we can’t do more. Coffee (caffeine) only masks the tiredness. And it does so at the expense of your body’s ability to sleep and recover, eventually leading to you become dependent on caffeine to stay awake and then wondering why you can’t sleep when you go to bed at night; all whilst during the day thinking that something is wrong with you when you feel tired.

This is why I lost it with my team lead. There was no consideration for the long term health of our team. I knew that I was tired and couldn’t allow anyone to risk my health over an arbitrary deadline which could have been handled better with proper planning.

In Summary

Although it was a stressful time, I’m glad that we went through it. It showed me that by being consistent I was able to handle a difficult situation without having to resort to a substance to make me feel that I could make it through.

I even helped some people to at least abstain from caffeine for a while and a few said that they felt better and had better sleep then they’ve had in a long time.

And the ace in the hole was that my team lead now considers how we are coping with our current workloads, and although they are still heavy, we now plan how we can spread the load to get things done.

If you’re thinking about giving up caffeine (or want to reduce the amount you consume) then print out the following points to help remind you of what to do when the withdrawal symptoms kick in:

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired
  • Get better quality sleep

Afterword

Since that period at work, the team has their ups and downs but generally we work better together, or perhaps we have more patience and understanding when dealing with each other.

During these difficult times, I think it would be best if we each showed more patience and understanding towards other people.

A kind word or even a smile goes a long way these days.

Categories
Energy Focus Productivity Staying Awake

Are the Stairs for Going Up or Down?

“It’s not the Destination, It’s the journey.”

Ralph Waldo Emerson

The title may seem nonsensical but does anything make sense right now? An escalator leaves no choice regarding direction but with stairs – you get to choose. Dah dah! Finished. No six minute read here but are we finished?

By finished, I’m not referring to the current situation, which at the moment on any media platform you like seems to indicate that life as we know it has long gone and we should wait with a mask to soften our humanoid features, so as not to scare any aliens that arrive with a vaccine. Deep breath and no.

But What If..?

Anecdotes like “chin up” and “best foot forward” failed as soon as our chins had to be covered as we went around in measured steps. As we go from A to B with justification needed for C, it can be easy to not only long for things to go back to your normal but even worse, imagine how things would have been. This is where the real torture lies for most of us and it can be a union of extremes. Firstly, we were in such a great place in our lives (really?) and about to turn the corner into a wonderful life and now it’s completely ruined with one problem after another. Ok – so the last part might be OTT but look me in the eye and tell me, you haven’t had that thought but with different words? It isn’t a few of us, either! 

Keeping Up Appearances

“It’s not the destination, it’s the journey.”

Ralph Waldo Emerson

Self-motivation has been something of a crash course this year with a much clearer appreciation for pyjama days as a rarity. On the bright side, we had time to do all the things we said we would do when we had time. Thumbs up emoji from everyone when you said you were going to do it but the next part; doing has not been easy. Shiny achievers beamed with new skills and we felt pleased for them with a tinge of guilt/shame/jealousy. If you paused to chose between the three emotions, better to be human and accept that all three were in there somewhere.

Do You!

By now I could have added ‘ten ways to….. or perhaps five tips to……. ‘. 

You’d probably fall asleep to the sound of advice and wake up to it but this is no time to have an aversion to advice, as if you’re some kind of president! Remember that random question at the top of the page?

Are the stairs for going up or down? Of course, the stairs are not the determining factor – you are. It really doesn’t matter where you are in terms of goals, ambitions, new skills (ouch) all that matters is now – well I can’t put it any clearer than Eckhart Tolle! So, about those stairs? What can you see from there?