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
Sleep

Want Better Sleep?

Quick steps to better sleep

Quickly, let’s start…

Staring at the ceiling will happen to most of us from time to time. Perhaps you are thinking on a presentation that looms, tax returns, issues with the children in school, the multitude of thoughts that can swirl around your head at night is endless. It is good to know that it is not only your mind that needs to relax but your body too. We mostly live our lives at a frenetic pace will goals and task on a never ending to-do list, so just how do you keep things in balance for a better nights sleep?  

Happy, laying in the grass
Photo by Yingchou Han @hyingchou on Unsplash Enjoying the nature.

Keep it Simple

Many of us are experts at learning to live around clutter and all too often our bedrooms – out of view to unsuspecting visitors – becomes our sleep and storage area. Try to keep the bedroom, clutter-free. Open windows to refresh the room each day and regulate the temperature to the season. These simple steps will help to make your bedroom a relaxing space to gently lull you into a good sleep.

Let it Go

Sleep is essential to our well-being but stress can sometimes jeopardize our best intentions. Keeping a journal or blog can be one of the steps to reviewing the day and setting down thoughts that might otherwise keep us awake. It can be as detailed as you like, or perhaps you use it as a space to jot ideas, quotes and quick doodles. Just go ahead and let it go!

Silence Please!

Our homes may be bursting with claimed to be necessary mod cons such as the dishwasher. With a growing majority of the population living in apartments, our kitchens are closer to the bedroom than ever. By paying attention to our breathing, we can learn to not focus on the ding of background noise and help our mind & body relax in preparation for sleep.  A few deep breathes in through the nose and out through the mouth can be the beginning of a good nights sleep.

So when we take a few moments from our busy lives to tidy up, review the day and make time for mindful breathing, it will be time well spent for better sleep.

Categories
Caffeine Side Effects Sleepiness Staying Awake Tiredness

Would You Pay For Worse Sleep?

Would You Pay For Worse Sleep?

A good night’s sleep is priceless

We humans like the effects that caffeine has on us. It is one of the worlds most consumed stimulants and can be found in a variety of food, drink, and medical supplements.

However, there is a growing body of evidence that points to caffeine being responsible for interfering with our sleep and may be responsible for daytime sleepiness. 

Customer experience
Photo by Toa Heftiba @heftiba on Unsplash Customer experience, Camber Coffee, Newcastle upon Tyne, United Kingdom

I’m Tired, Where’s The Coffee

It’s common for us to associate coffee and caffeine with alertness. So much so that we have hundreds of coffee phrases such as “Once you wake up and smell the coffee, it’s hard to go back to sleep” and  “I don’t have a problem with caffeine. I have a problem without it.”

For many people a coffee first thing in the morning helps wake them up and sets them straight for the day, but by the time they get to work they need another, then another.

What most don’t realize is that it might be the caffeine that is making them feel tired in the first place!

Increased Tiredness

Various population-based studies suggest that ingesting more than the recommended daily limit for caffeine can be linked to daytime sleepiness. 
Ohayon MM, Malijai C, Pierre P. Guilleminault C, Priest RG. How sleep and mental disorders are related to complaints of daytime sleepiness. Arch Intern Med 1997;157(22):2645-52.

A Sleep Habits and Caffeine Use study of workers for the French National Gas and Electricity Company found a link between an increase of consumption of caffeine and the decrease of time spent in bed. The association suggests that caffeine is shortening sleep.
Sanchez-Ortuno M, Moore N, Taillard J, Valtat C, Leger D, Bioulac B, et al. Sleep duration and caffeine consumption in a French middle-aged working population. Sleep Med 2005;6:247-51.

Daily moderate to low usage of caffeine can interfere with your sleep and contribute to some people’s insomnia complaints; but stopping caffeine consumption can cause people to experience excessive sleepiness.

Decrease Tiredness

If you don’t consume a lot of caffeine then cycling your caffeine intake will keep you balanced without affecting your energy too much. That is, enjoy your caffeine product as usual but take a couple of days a week where you don’t have any. 

If you do consume a lot of caffeine then it may be best to gradually wean yourself off over several weeks. If you suffer from withdrawal, use the following:

  • Keep yourself occupied.
    By keeping busy you will have less time to think about your cravings.
  • Exercise.
    It helps lift your mood and helps you to have better quality sleep.
  • Have a sleep routine.
    Choose a time to go to bed and to wake up and stick to it. Be mindful of falling asleep during the day, and use a tiredness monitor like V-CAF. V-CAF will notify you when you are most likely to fall asleep, helping you to stay awake during the day.
  • Eat nutrient rich foods and drink plenty of water.
    Fuelling your body with the right foods and drinking water helps raise your energy over time.

Review

Over reliance on caffeine is causing us to deplete our energy levels. Reducing our caffeine intake or cutting it out completely can help reverse this trend but may initially make us feel even more tired.

Withdrawal tips:

  • Keep busy
  • Exercise
  • Stick to your sleep routine. 
  • Use a tiredness monitor, like V-CAF to keep you awake during the day.
  • Eat whole foods and drink plenty of water.

Conclusion

Your body deserves the best treatment that you can provide. Using caffeine ultimately takes from you and gives very little back.

Spend your time and energy on the things that will help enhance your life, not on things that cost you money and give you suffering.

Start giving back by following the advise in this post and making the right lifestyle changes.

You deserve it.

Categories
Fatigue Focus Staying Awake

How Can I Stay Awake?

I Need to Stay Awake II

More wide awake tips…

I’ve recently been extremely busy and had fallen behind on some of my tasks and also had a new bunch of tasks to take care of too.

I decided to put more hours in to get the work done but found that as I was working I just couldn’t stay awake!

This had the knock on effect of making me have to work longer to catch up with my work, which in turn made me feel more tired.

I eventually got the work done and what I want to share with you was what I learned by having to go through that difficulty so that it may help you if you ever find yourself in that situation.

Must-stay-awake!
Photo by Matthew T Rader@matthew_t_rader on Unsplash

Drowsy Whilst Working

Many of us go through phases where we feel too tired to get the job done but we do somehow. In my own life I’ve experienced this as a student, employee, employer and parent.

Even though we get through these phases and complete the tasks or goals that we have to achieve, the experience is far from pleasurable. Over time if we repeat these cycles it can become extremely difficult to motivate ourselves to even attempt to get things done.

This is bad as we can start to attribute these feelings with the tasks that we have to do, making us feel resentful and depressed.

What Tiredness Costs You

Having feelings of resentment because you are tired whilst working (or studying) makes the work more difficult than it needs to be.

Feeling tired makes it difficult to do basic cognitive functions such as paying attention, concentration, accuracy and memory recall, which results in less than stellar performance and less productivity – leading to feeling even more resentful and frustrated. 

Over the long term this can lead to mood disorders and chronic diseases, causing harm to your career or long-term life goals. 

Mix and Match

There are a myriad of techniques that you can use to get you over that hump when you’ve got to get some work done. 

But what I found that worked surprisingly well was mixing and matching the following techniques. The beauty of this is that everyone is different so it gives you the opportunity to tailor it to your own needs as you see fit, giving it more chance of success because it is your work that you put the effort into.

  • Motivation
    This is probably key to making all the other steps work, or work better. Give yourself a target that if you achieve you’ll get a reward of your choice. Make multiple or incremental goals to help motivate you to get through the difficult parts.
  • Give yourself time limits
    Set a time limit for blocks of work or study, say three twenty to twenty-five minute periods, using the Pomodoro technique, or other themed timer app (I use Forest).
  • Use a tiredness monitor or alarm
    Even though you are tired, use a tiredness alarm like V-CAF that notifies you when you are going to nod off. That way you can stop where you are and refocus yourself and wake yourself up so that you have full concentration until the next alarm.
  • Drink something (not alcoholic)
    For me water is best, but there are other alternatives to caffeine based energy drinks such as B vitamin products, herbal and protein supplements. And of course there are caffeine drinks and products too, but these are my last choice.

Review

What eventually worked for me was to motivate myself with a reward, drinking water and using the tiredness monitor.

You are free to try the same or make your own mix, as long as you try something to get over that hump.

Once again:

  • Motivate yourself by setting goals that give you a reward if completed
  • Give yourself time limits, use tools like The Pomodoro Technique or Forest to help focus on the task at hand
  • Use tiredness monitors like V-CAF.
  • Drink water, energy drinks, coffee – whatever works for you

Conclusion

The key here is to set your own goals and use your own system to get the results you need.

Nobody knows you better than yourself.

Categories
Caffeine Exercise Sleep Tiredness Weight Loss

Difficulty Staying Awake?

Do This Every Day To Conquer Tiredness

Be Victorious

Whenever I ask my friends and family how’s things going, a significant amount of the responses I get back state that they are tired.

Looking at a few of the headlines out there seem to suggest that tiredness is becoming more common than ever before:

The reasons why exhaustion and burnout are so common, BBC

The exhaustion epidemic, The Guardian

The Fatigue Epidemic, Honor Society

The reasons for why this appears to be a growing trend are numerous and are beyond the scope of my understanding, what I do know from personal experience are that there are measures that we can take personally to help beat tiredness.

Conquerer
Photo by Robin Corps on Flickr Fighting

Tiredness Today

Although tiredness appears to be a growing trend, I personally believe that it has always been a factor in a lot of people’s lives. The difference today is that with social media and the Internet people are more willing to talk to others about how they really feel.

Of those that seek medical advice, many come away feeling disappointed as they were expecting a magical cure to something that is fundamental to the human experience.

Holding Me Back

Tiredness reduces your ability to fully appreciate life. It reduces your productivity; alertness and can affect your mental health as well as your relationships and social interactions.

If not dealt with effectively, tiredness can manifest in numerous ways in your life:

  • Lack of confidence
  • Loneliness
  • Increase in risk of being involved in an accident
  • Stress
  • Depression
  • Weight gain

What Can I Do?

The one thing that you can do every day to reverse this condition in your life is to commit to yourself to take action to overcome your tiredness. 

Unfortunately there are no quick fixes, but there are steps that you can consistently take to help yourself overcome your tiredness. I know it’s not a very popular message these days, but by taking responsibility for your response to the problem, you empower yourself to eventually succeed in overcoming your tiredness.

Here are some steps to help you on your way:

  • Sleep
    Make sure you get enough quality sleep. Deep sleep is quality sleep. This helps you feel less tired during the day and helps your mind and body prepare for tomorrow. How do you deep sleep? See the next point.
  • Exercise
    Just 25 – 30 minutes of moderate exercise at least 4 hours before you go to bed can make all the difference to your sleep. It can help you fall asleep faster, improve your sleep quality and help you sleep longer. Also, the effects of exercise on your sleep can be seen to benefit you immediately, on the same night. 
  • Be aware when you are tired
    Notice the signs of tiredness in yourself and act appropriately. Tiredness alarms like V-CAF subtly notify you when you are most likely to be tired. Best of all it’s tailored to you.
  • Eat healthily 
    don’t eat processed foods, reduce your sugar intake and avoid caffeine in all it’s forms.

Review

The points outlined in this article aren’t easy, especially if it means a big lifestyle change, but at the same time they are not so hard. You can do this.

The most difficult part is agreeing to take responsibility and start.

  • Increase your quantity and quality of sleep. 
  • Increase your exercise (amount or intensity or both)
  • Be aware with your tiredness (use a tool like V-CAF)
  • Eat healthy 

What Will You Do?

Thank you for reading this far. This was a bit of a tough article, but hopefully you can see the benefit of a little tough love 😉

Take control, stay awake and stay alert.

Categories
Alert Caffeine Fatigue Staying Awake Tiredness

Tired of Being Tired? So Was I

Tired of Being Tired? So Was I

We shall overcome…

For most of life from my teens I can remember feeling tired to the point of distraction.

School was difficult because I felt like I was constantly fighting to stay awake. By the time I went to University I was known for falling asleep at the back of lectures.

One lecturer even called me out and asked if I found his lectures boring, and another student shouted out “Don’t worry Dave, he does that to everyone”!

Drinking more coffee and taking caffeine pills actually made things worse. Things finally came to a head at work when one of my colleagues told our boss that I would nod off briefly.

Tired of being embarrassed about being tired I decided to take back control of my life, and with the help of another colleague who also had a similar issue, we decided to share what we have found that works and to let you know about a tool that we built to help people like us stop being embarrassed, to be more alert, and to be more awake.

Working Hard, or Hardly Working? Hahaha
Photo by Murray Barnes on Flickr Working Hard, or Hardly Working? Hahaha Funny, what? Tom, sleeping

Tiredness and Productivity

Tiredness during work hours has reached epidemic levels. The problem is that most don’t like to talk about it as it could show them as being unprofessional.

According to research conducted by Westfield Health, 86% of those who took part in the study believe their colleagues, including managers, do not understand the potential consequences of fatigue and lack of sleep and only 9% say their workplace would accept tiredness or fatigue as a genuine reason to call in sick.
Open Access Government, Tiredness and fatigue epidemic is affecting employee work productivity 

Tiredness affects everyone. No matter how skillful, knowledgeable, or proficient someone is in his or her profession, nobody is exempt.

Not Seen in the Best Light

A lot of people will not admit to being tired at work due to how they would be perceived by their colleagues.

However, this can be at the least detrimental to productivity, and at worst dangerous or even fatal as tiredness directly influences people’s physical and mental abilities needed to complete even simple tasks.

The affects of tiredness in the workplace include:

  • Reduced or lack of motivation
  • Slower reaction times
  • Diminished alertness
  • Poor concentration
  • Lower hand eye coordination
  • Difficulty in retrieving and storing information in memory
  • Inefficient information processing and
  • Poor judgment

Tired people can also become quick to anger and therefore potentially dangerous to themselves and others.

What We Found That Works

The secret to beating tiredness during working hours is to efficiently manage the different layers that cause you to be tired. 

Use the techniques outlined below togetherto help manage your tiredness and eventually overcome it:

  • Get more sleep
    Sleep longer and deeper. Most people need about 8 hours a day to be fully alert. But everyone is different. Use a measuring tool to find out the quality and quantity of your sleep. I use Pillow to track my sleep.
  • If you are in a sleep deficit, grab a few minutes nap when you can
    If it’s possible, have a 30 minute nap. It’s been proven to increase alertness whilst at the same time reducing tiredness. Use your lunch break to catch up.
  • Use a tiredness alarm
    V-CAF is an app that alerts you to when you are most likely to be tired and fall asleep. We developed it in response to our need to stay awake whilst working, studying or traveling. Used with the other tips in this article we’ve been able to increase our own productivity and feelings of accomplishment. Available only on the Apple Watch (at the moment).
  • Use Stimulators
    This includes modafinil, amphetamines and caffeine. Caffeine didn’t work for me too well as my tolerance levels were/are quite high. Speak to your medical advisor or doctor about the other two.
  • Drink Water
    Water helps keep you hydrated and helps you to focus more easily.
  • Move 
    If possible stand at your desk, or go for a walk. The act of moving will get your heart pumping and help your brain to be more alert.

Review

This is a very sensitive issue for a lot of people, which is why I decided to write about it. By facing up to what we feel we are weakest at, we help strengthen our resolve to overcome it.

So, summarizing the steps we can take to overcome tiredness at work, or school:

  • Get more sleep
  • If possible have a nap (30 minutes)
  • Use V-CAF to alert you to when you are most likely to fall asleep or be tired
  • Drink water
  • Move

Closing Thoughts

There is no need to be embarrassed about being tired. Many people in the workplace feel tired, but try to hide it by drinking too much caffeine.

By taking the step to confront your tiredness, you are putting yourself back in control of your mind, body and life.