Sleep | BlogZynergy

Stop racing thoughts – 3 surprising insights

So Time To Sleep

Are you unable to sleep because you are bothered by racing thoughts? Do those racing thoughts keep you awake and would you like to stop them? These insights help.

How to fall asleep faster and sleep better - Every Mind Matters - NHS

1. Realize that you will still have this brain tomorrow

There is something you should not forget. At least, your brain doesn’t want you to forget it. For example, in your head you rehearse how you are going to tell that colleague the truth after the weekend. Or you’re wondering again what to do about that annoying problem that’s gnawing at you.

Well – good news. The fact that you can think about it like this in bed now – when you are most tired – means that you can think about it even more tomorrow .

When you wake up tomorrow you will still have this brain. In fact – tomorrow your brain will be rested, and it will be much better able to deal with the world in a constructive way.

So let it go. Trust that your brain knows what to do during that conversation with that colleague on Monday. And know that you can put it back to work tomorrow to solve that problem.

Now you can sleep.

2. Know that those racing thoughts are absolutely useless

All those rehearsals and contemplations cost you a lot of energy. They keep you awake and make your brain work overtime. And for what? For a false sense of control .

If you think long enough about the confrontation you want to face, it seems as if you are preparing yourself well. In reality, you mainly become cramped and restless. And that preparation leads nowhere.

Why not? Because life rarely unfolds the way we imagine it does late at night . The reality is always different. Then you are ready with the sharp comments that you have ‘rehearsed’ at night – but the confrontation turns out to be completely absent. Well.

You don’t think about the problems in your life in bed. You do this with a notebook in front of your face, a cup of coffee on the table and nice music. With an attitude of: “So, how are we going to wash that pig.”

So let it go. You can go to sleep. Because if you’re busy doing completely pointless things, you might as well go to sleep. At least that’s good for something.

3. Know that you have no control over it anyway

It is what it is. And you don’t always have control over how things are.

In fact, you have almost no control over most of the things you worry about. That is the reason you suffer from those racing thoughts . Because if you had control over it now, you would just fix the problem. Worrying thoughts give you – as I already wrote – a false sense of control.

By keeping the thoughts in the front of your brain, you seem to gain more control. In reality, you mainly get more stress hormones and a significant sleep deprivation.

You know – it can be hard not to have control over something. But you can also look at it differently. It is also liberating to realize this .

Why? Because then you can let it go. “We’ll see how it turns out” is quite a healthy way of thinking in such a situation. Because this is the only logical response when you have no control over something .

You don’t worry about whether the sun will rise tomorrow, do you? You have no say in that at all. If a black hole suddenly hurls Earth out of the solar system or a nearby supernova sterilizes the planet in an instant – that’s what it is. If we freeze to death, then we freeze to death, my grandmother would have said.

So please go to sleep. You ‘ll see again tomorrow . Life unfolds as it unfolds. That’s what it is. And that’s how it has always been. No reason to worry, but reason to relax. Tomorrow you will be ready again with a rested brain – so time to rest.

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Why power napping is good for someone like you

What is a power nap? How long should a power nap be? What’s the ideal power nap time? Do you need to climb into a fancy nap pod to get the benefits of power naps?

We’re here to answer those questions in this blog article to power napping. We’ll talk about what power napping is, why it works, and how best to incorporate it into your life and routine.

How to Power Nap to Boost Your Productivity | Casper Blog

What is power napping?

A power nap is a short period of sleep. It’s meant to supplement normal sleep and give sleepers a burst of alertness and energy.

You know how preschoolers lay down in the middle of the afternoon to give their minds and bodies a chance to recharge? The same approach works for adults, too, and research reveils we need it: 1 in 3 adults don’t get enough sleep.

How can power napping help?

We should all get 7-9 hours of sleep a night, say experts. But that’s sometimes difficult. Life gets in the way. We get hooked on a new show and don’t realize our bedtime passed three episodes ago. Work keeps us up late. Our children need us during the night. Anxiety wakes us up and makes it hard to fall back asleep.

When we get less sleep than we need, we build up a sleep deficit. Operating on less sleep impairs almost all aspects of body function. It worsens our reaction time, information processing, judgment, patience, and vision. Extended fatigue can also lead to stress, burnout, and moodiness.

Daytime naps can help us recover from sleep deprivation. They can reset our systems, replenish our energy levels, and improve our performance. A rested mind and body allow us to better engage in the activities that bring us meaning and with the people who bring us joy. Getting enough sleep, whether at night or during the day, helps us be more present in our lives.

Power napping works best if you already have a good sleep routine. If your body doesn’t fall asleep easily, you may want to work on improving that first. If not, taking naps during the day can make it even harder to fall asleep at night.

What are the benefits of power naps?

Quick answer: Return to the day more focused, present, and productive

Reaching for an espresso or a chocolate bar isn’t the only way to combat a mid-afternoon slump. Napping can actually be healthier than compensating for tiredness with coffee, according to the Behavioural Brain Research journal, since caffeine can decrease memory performance. You might get a burst of energy from a latte, but at the cost of lower-quality work.

Power naps, on the other hand, can help replenish energy while improving memory recall. They can also lead to more alertness and better mood.

Power napping and meditation both benefit the mind as well as the body. The benefits of taking a nap include reduced stress, lowered risk of heart attacks, and better concentration.

Healthy sleep is more about quality of rest than quantity of hours. A power nap, while short, can let our minds recharge and heal.

Setting up for a power nap

Many employers have recognized the benefits of power naps on work performance. Several companies offer opportunities to nap at work, including in dedicated spaces with sleek nap pods.

You don’t need fancy equipment to have a good power nap, though. Preschoolers get by with a dark room and a yoga mat, after all. With that in mind, consider these aspects of your napping set-up to get the most out of a power nap:

Location. If you don’t have a dedicated napping space available, find somewhere you won’t be disturbed and that has low noise levels. Is there an office or conference room you can use? A parked car can be a good option. If you work from home, try retreating into your bedroom.

Timing. Set an alarm for 20 minutes and make sure you don’t have anything to do right after it goes off. While you should wake up refreshed, not groggy, it’s best to give yourself a few minutes to transition back into work.

Distractions. Power down your computer and put your phone on silent. If you can’t get away from noise, try noise-canceling headphones, earplugs, or sleep music. You’ll get the best rest in a dark environment, so pull down the shades or try an eye mask.

Comfort. You’ll have an easier time falling asleep if you can lie down or at least recline. Our body temperature naturally drops in sleep, so pull a blanket or jacket over yourself so you stay warm as you nap.

To prepare the mind to get the most out of a power nap, we should approach it the same way we do sleep at night:

Start with a relaxed, gentle focus
Take a few deep breaths and close your eyes
Let your mind slow and your body power down

If you use a guided meditation to help ease yourself into sleep, follow the instructions. If sleep music’s soothing baseline of sound allows you to relax and fall asleep, press play. And if you prefer to let your mind do its own thing, go for it.

As your thoughts fade and you drift off, let your mind and body rest.

Other aspects of power napping

Consistency. As strange as it sounds, napping is a skill — one that many of us have forgotten. It takes patience and perseverance to learn to power nap. Don’t get discouraged if you can’t fall asleep immediately or if your alarm goes off and you don’t feel like a new person. Like meditation, napping is something you get better at with practice. Try again tomorrow.

Managing expectations. Science tells us power napping has certain benefits, but how you experience them will be unique to your mind and body. Let yourself nap with an open mind as to how you’ll feel afterwards.

Find the right environment. Maybe your bed is too comfortable. Maybe your office chair isn’t comfortable enough. Modify your routine as needed: switch up the location, position, or time of day of your next power nap and try for different results.

Happy Power Napping

Fall asleep laughing with this (new) technique

As human being we are facing tons of problems and challenges everyday. Sometimes you may not be able to solve things right away. But if you are smart you go and do research. Let me tell you it is time consuming but finally you will be satisfied. As a blogger research is very important to run after things etc. In this blog I will share some information for those who experiences problems to fall asleep.

To sleep well and enough, a healthy routine is useful. In addition, factors such as lifestyle, eating and drinking habits and physical activity also contribute to healthy sleep. Yet there are always times when you can not sleep. Then try the smiling, sleeping Buddha, a combination of mindfulness, breathing techniques, temperature regulation and a smile.

Step 1: Step in the Savasana pose

This step is very easy, because you only have to lie on your back. This posture is important because it enables you to take long, deep, full breaths more easily.

Step 2: Laugh and relax

By putting a small, comfortable smile on your face, you influence your mind. You only need a little bit of pressure on the muscles around your lips. You do not have to force or exaggerate anything. If someone were to look at you, he does not necessarily have to be able to see that you are smiling. This step is based on the idea that your mind not only affects your body, but also works the other way around. By laughing you let your brain know that everything is good, that you are safe and you feel content.

Step 3: Breath with your diaphragm

Imagine a Buddha statue, one with a big round belly. For this technique you do not need a big but soft belly. For that you have to breathe using your diaphragm. If you do so, you will notice that your abdomen is being filled and filled when you inhale and empty and flat again when exhaling. Breathing well allows the body to distribute oxygen better. If the body feels stress, that signal is spread through the parasympathetic nervous system. Rest is also distributed in this way. But the only way to get that peace signal is quiet breathing. To this end you breathe in three seconds, hold your breath and exhale in five seconds. Do not forget to keep smiling!

Step 4: Regulate your body temperature

When the body experiences stress, the body temperature changes. The temperature can then be both higher and lower. To force the body back to the normal 37 degrees celcius, you can put a wet cloth on the forehead. Depending on how you want to adjust the temperature, you can opt for hot or cold water.

I do hope that this blog will help you to fall faster in sleep and enjoy sleeping.

WHY NUTRITION, SLEEP AND EXERCISE ARE IMPORTANT FOR SUCCESS

No matter who you are, but as human I like to share the following with all of you…

Be honest: how well do you take care of yourself? Or are you also such a hard worker? The care for your health should actually come first, even before your work. If you are not healthy, you can not be successful. In this way, nutrition, sleep and exercise (not) contribute to your success:

Nutrition If you are at work from early in the morning, you will have a raging hunger at lunchtime. You long for a hearty lunch, such as a thick slice of bread or pasta salad. Whether you give in to high-calorie food, such as a croquette. Recognizable? Have you ever thought about what a carbohydrate and calorie-rich lunch does with your productivity? A few hours later, the inevitable energy dip follows. For that reason, many people drop in at noon. Research shows that if you eat more fruit and vegetables during lunch, your afternoon is not only more productive. You also feel more involved in your work and even happier. The best you can eat in the course of the morning,so that you have enough of a tasty salad with fresh vegetables or fruit during lunch.

Sleep
Work can take a lot of time. Do you already work before the sun goes up and do you stop working when the sun is (almost) under? Do you check your email in the evenings or do you just walk behind the computer to finish something after dinner? Small chance that your body gets enough rest. Rest is important, because a sleep deprivation can not only lead to more stress. You can also suffer from your cholesterol. A lack of sleep can even lead to reduced cognitive abilities. In other words, your performance will suffer if you do not get enough rest. What to do? Maintain fixed work and sleep times. Get up when the alarm goes off and plan some time at the end of the day to let go of your work. Avoid sleeping late, because then you disturb your sleep rhythm.

Movement

Exercise helps to relieve stress and to get away from daily worries at work. In addition, sports protect you from depression and other mental barriers to success. Often it does not work to allow yourself to go for a walk during the lunch or to exercise as soon as you get home. In the issues of the day you forget your intention easily. In the evening you often give priority to your work (or TV). Therefore make movement a part of your daily schedule. Put in your agenda for half an hour to an hour and stick to it. After exercising you feel lighter, more energetic and happier. You can do more physically and also mentally you can have more. That too contributes to success.

What are you doing to take care of yourself? Share it below in the comments!