We work correctly, we have a rest correctly

The working day of a businessman or a top Manager is filled not only with the implementation of pre-planned plans, but also with the chaos of important meetings, responsible decisions, urgent telephone conversations and unexpected trips. In addition, it is often and unpredictably stretched, sometimes ending well past midnight. Is it possible to sleep well in such conditions?

Do not let work interfere with sleep

Some work-related factors have a negative impact on the quality of your holiday. It is necessary to influence them – and you will immediately sleep better.

“Endless” working day

Irregular schedule-the main attribute of your work. Wherever you are, head you are constantly at work. With thoughts of it you go “to the machine” and with them come home, where it is necessary to rest. Continuing to think about your problems until late at night, you drag work and bed, thus not allowing yourself to sleep.

What to do. If you want to sleep well, you need to make sure that your bed is not associated with work and sleep. For this reason, it is necessary to abandon the habit of viewing e-mail or make important calls to sleep coming. The brain needs at least an hour of rest to prepare for sleep.

Moreover: forbid yourself to think about “working” topics when you are in bed. Okay! The working day is over, let yourself finally relax! Let us recall the folk wisdom: “To take care with you to bed means to sleep with a bale on your back” … how Can you say that this is not true? There is one quite effective way to get rid of unpleasant thoughts. Take a piece of paper, write down everything that bothers you before you go to sleep, and give yourself the floor to go back to solving problems tomorrow.

Stress, emotional stress

We will return to this topic later, but now it is impossible not to mention it, especially since stress and tension are your faithful companions in life. The greater the tests fall on your psyche during the day, the harder it is for you to fall asleep at night…

Not experience…

Frequent stress can lead to health problems. Of all organ systems, the cardiovascular and endocrine systems suffer from stress most often.

What to do. In this case, the advice partially echoes the recommendations given above: try to move away from yourself all thoughts about work when you have 2-3 hours to sleep. During this time you just have time to calm down and tune in to rest. In addition, pay attention to relaxing procedures before going to bed (aromatherapy, massage), read a good book, talk to the household, take a warm bath. If sleep still does not succeed, can take a light sedative. Just do not drink sedatives systematically, many of them are addictive and addictive, “get out” of which will be impossible without the help of a specialist.

The lack of physical fatigue

“Fatigue is the best pillow,” Benjamin Franklin said. Are you tired? Certainly. A particularly difficult working day can devastate you emotionally. But for a good sleep, physical fatigue is important, which many do not have…

If the Cheetah does not run a few tens of kilometers a day, he will not sleep, and if you do not allow him to run for a long time, he will die. The need for physical activity in humans is expressed at times less, but it is also present, and this should be borne in mind.

What to do. You are well able to find free time for important things. Good sleep is also very important, so if you want, you will certainly be able to allocate time for exercise. Ideally, it is desirable to do 3-4 times a week for 45-60 minutes. At the same time, the load should be aerobic: running, Bicycle Ergometer, swimming, active game sports. Stop classes should be at least 2-3 hours before bedtime.

What to do. In this case, the advice partially echoes the recommendations given above: try to move away from yourself all thoughts about work when you have 2-3 hours to sleep. During this time you just have time to calm down and tune in to rest. In addition, pay attention to relaxing procedures before going to bed (aromatherapy, massage), read a good book, talk to the household, take a warm bath. If sleep still does not succeed, can take a light sedative. Just do not drink sedatives systematically, many of them are addictive and addictive, “get out” of which will be impossible without the help of a specialist.

The lack of physical fatigue

“Fatigue is the best pillow,” Benjamin Franklin said. Are you tired? Certainly. A particularly difficult working day can devastate you emotionally. But for a good sleep, physical fatigue is important, which many do not have…

If the Cheetah does not run a few tens of kilometers a day, he will not sleep, and if you do not allow him to run for a long time, he will die. The need for physical activity in humans is expressed at times less, but it is also present, and this should be borne in mind.

What to do. You are well able to find free time for important things. Good sleep is also very important, so if you want, you will certainly be able to allocate time for exercise. Ideally, it is desirable to do 3-4 times a week for 45-60 minutes. At the same time, the load should be aerobic: running, Bicycle Ergometer, swimming, active game sports. Stop classes should be at least 2-3 hours before bedtime.

How to improve sleep. Recommendations for managers and businessmen

Sports training helps to improve sleep. The main thing-do not allow excessive physical activity just before the “lights out“.

Sometimes patients complain that in the afternoon they have absolutely no time for the gym. In this situation, you can play sports in the morning. It’s probably not the best option in terms of physiology, but without a doubt it’s better than doing nothing at all.

Poor diet

You are so busy during the day that really do not have time to eat, but before going to bed compensate for it with a vengeance. Very in vain: overeating in the evening creates heaviness in the stomach, causes belching and heartburn, and this prevents sleep.

What to do. Try to have Breakfast, lunch and dinner every day. Eat more foods that contain tryptophan: it is a material for the formation of serotonin, melatonin and other biologically active substances necessary for healthy sleep. Tryptophan is found in milk, cheese, cottage cheese, nuts, oatmeal, bananas.

Eat dinner 4 hours before bedtime; try not to make the last meal too heavy. Hungry to go to bed, too, is not necessary. And it’s not just the discomfort and possible nightmares involving food. The fact is that in certain periods of rest (namely during REM sleep, when a person sees dreams) there is an increase in the secretion of gastric juice. According to the figurative expression of neurologist and somnologist M. vane, ” food is digested to the accompaniment of dreams.” If there is nothing to digest, it can cause gastritis and peptic ulcer.

Drinking coffee and stimulants

You are constantly excited and at the same time feel tired all the time. With such a busy lifestyle this can not be avoided, so you have to take measures to recover. Many find a way out in the use of large amounts of coffee, Coca-Cola, energy drinks and other stimulants (such as chocolate). This has the most destructive effect on sleep.

One public figure came to me with complaints about problems with falling asleep. At the same time, he drank 20 cups of brewed coffee and smoked 60 cigarettes a day. A lot of people would just die from that dose of caffeine and nicotine, and the patient would only fall asleep badly. But he flatly refused to fight bad habits and demanded a pill that would improve his sleep…

What to do. It is necessary to limit the use of these products and drinks by the number and time. They are allowed only in the morning and only in moderation. If you want an addiction to coffee the way so you can sleep, read the following list of rules with which your habit will be safe for the rest.

Coffee or tea?

Some believe that tea does not disturb sleep, unlike coffee. This is not so: strong tea also has a lot of caffeine. And especially” dangerous ” is green tea, which is mistakenly considered the most harmless of all possible tonic drinks. It contains even more caffeine than coffee beans. At the same time, when gout coffee is useful and reduces the content of uric acid in the blood.

7 “Golden rules” of drinking coffee without compromising sleep

1. Drink coffee in the morning or in the afternoon, but not later than 6-8 hours before bedtime (about 14.00).

2. A maximum of 300 mg of caffeine is allowed per day, which is roughly equivalent to three cups of coffee.

3. Train yourself to drink coffee with milk or cream. Caffeine is partially bound to milk fats, so it does not affect the nervous system so much.

4. Robusta contains more caffeine than Arabica, so it is better to choose the second option.

5. During heat treatment, the content of caffeine in the beans increases, so you should choose coffee weak and medium roast.

6. Natural coffee has much less effect on sleep than instant coffee. In the latter, manufacturers often add additional portions of caffeine to meet the criteria stated in the advertising of “invigorating drink”.

7. If you like instant coffee, choose only sublimated (not granulated and not powder), and only elite varieties. This is a guarantee that there will be nothing “superfluous”in it.

The right consumption of coffee is not harmful to dream. However, the drink can be harmful to health. In case of arrhythmias or hypertension, it should be abandoned.

Lack of sleep provokes the development of hypertension and heart disease, increases the risk of heart attacks and strokes.

  • * In case of insufficient sleep, the secretion of special peptides responsible for the regulation of appetite is disturbed. This increases hunger and leads to obesity.
  • * Some studies have linked sleep deprivation to the development of malignant tumors.
  • * With a short duration of sleep and frequent awakenings, testosterone production is disturbed, so that the lack and some sleep diseases provoke the development of impotence.
  • * In people who sleep less than 7-8 hours a day, impaired glucose metabolism in the body, which is a risk factor for diabetes.
  • * Poor sleep accelerates aging.
  • * Those who sleep 5 or less hours a day have a 15% higher risk of death from all causes than people who allow themselves enough time to rest.
  • * Even one night without sleep causes daytime sleepiness, increased irritability, decreased attention and concentration. If after a sleepless night you have some important business, for example, an important meeting, you probably will not be able to achieve your goals.
  • * Lack of sleep disrupts the metabolism of mediators in the brain, including serotonin. This substance controls the mood, gives peace of mind and makes us perceive the world as it is. Lack of serotonin in sleep deprivation leads to perception of the surrounding reality in dark tones and can even lead to depression.
  • * Sleep deprivation increases the risk of chronic fatigue syndrome and occupational burnout, which are already very characteristic of people living in a state of constant stress (more – in Chapter 4).

The result of all this is poor health, dependence on doctors and medicines, not developing relationships with customers, partners and subordinates, wrong tactics of doing business, professional failures and, perhaps, the collapse of your own business, to which you have given several years of your life. But enough to scare you – move on to the positive.

That gives you a healthy sleep

The benefit of a healthy sleep can be considered is that it will help to avoid the consequences mentioned above, and will allow you to stay healthy, cheerful and balanced person. In addition, quality rest will give you some nice "bonuses".

* Full sleep helps to look good, as it prevents the increased release of stress hormones that cause microcirculation and the formation of collagen in the skin.

* During slow sleep, the hormone somatotropin is released, which helps to restore tissues, strengthen bones, increase muscle mass. Sleep instead of the gym – how’s that?

* Full sleep helps to consolidate memory, especially improving long-term memory. This is very important for a person who has to absorb a large amount of information and remember everything in the world.

* During sleep, the brain is “residual analysis” of the information received during the day, in other words, it continues to work when you sleep. Sometimes it is able to present surprises in the form of spontaneous decisions that came in the form of insight over a Cup of morning cappuccino. Mendeleev in a dream made up their table, von stradonitz discovered the benzene ring… Maybe you have unanswerable questions, the answers to which your brain already knows, but can not you tell?

As Miguel de Cervantes wrote in don Quixote, ” God Bless him who invented sleep!”. Normal rest is health, vivacity and high working capacity. Let’s hope you at least a little imbued with this idea, and now will not be so hard to take away the precious hours of sleep. However, some people, for years exhausting themselves with work, there is a problem: they simply can not start to sleep anymore, because they have already got problems with sleep, not giving them a rest. Why did this happen and what should be done? The answers you will find in the following chapters.

How to improve sleep. Part 1

Introduction

Voltage. Responsibility. Deficiency of time. You have a lot to do. You can rely solely on their strength. People who are around, waiting for your words, actions, decisions. It all depends on you…

Who are you in this case? Superman? Not really: you are “just” a Manager or an owner of your own business.

Every day you must be the embodiment of self-confidence and common sense. Every day you have to be in perfect shape. Looking at you, any employee should think:with this person we will not disappear!” The slightest relief and can hurt your business, reputation, employees.

I recently read one expression that I repeat from memory:A good leader is one who can make effective decisions as long as possible in a state of chronic stress.

Unfortunately, all this is very difficult. Many aspects of such work “break” people and for several years or even months significantly undermine their physical and mental health.

What to do to always stay “in the saddle”? Regularly undergo a course of relaxing treatments in the best spas in Europe? Have a personal doctor who will examine you thoroughly every week? To have a dozen consultants who can shift responsibility for their business? Or maybe just to go “on rest”?

Maybe all this makes sense, but the most important thing that you need is to get a full rest every day, which will allow the body and mind to recover from the hard everyday life. The pressure of problems is not proved to have unbearable burden, you must have a good sleep.

Here’s another interesting expression:Is there one safe pill that lengthens life, enhances vitality, increases concentration and improves mood? There is no such pill, but there is a simple and effective way to achieve all this – a GOOD NIGHT’s SLEEP!»

Full sleep is the most important aspect of maintaining health and improving personal effectiveness. However, problems, experiences and banal lack of time do not allow you to sleep and get up every day cheerful and full of energy. About how to change this, we’ll talk in this book.

Chapter 1. Little sleep – a lot of work, or lack of sleep in the lives of businessmen and managers

Among his colleagues, you are unlikely to meet a lot of people who go to bed at 22:00, 8 hours spent in bed, and then get up, go for a run, drink carrot juice and only then slowly and without fuss taken for their business. To observe a perfectly healthy lifestyle prevents you from an abundance of things that require constant participation and force you to spend a minimum of time on yourself.

Too much sleep-ashamed?

This is what most representatives of the business community, for whom prolonged sleep is inextricably linked with laziness, unworthy of an active, active, hard-working person, which most of them are. Even Napoleon-though not a businessman, but still a bright historical figure – spoke very negatively about the fans to lie in bed. “A man should sleep 4 hours, a woman-5 hours, and more sleep only the sick and fools»…

The media love to publish information about the rich and successful; and, if they believe, few of today’s entrepreneurs spend more than 5-6 hours a day in a state of sleep. Some even willingly speak about it.

For example, billionaire Donald trump claims that he sleeps no more than 3 hours, and considers this one of the secrets of his success: allegedly, this approach to rest saved him a lot of time that he spent on business development.

Turn off the lights!

Before the invention of the light bulb, people were awake and slept according to the length of the daylight. Now we are available not only around the clock lighting, but also the Internet, television, etc.Because of all this over the past 200 years, the duration of human sleep has decreased by about 20%, and among employed people-up to 50%.

The appearance of a successful businessman in the modern world does not fit with the need for rest

In General, many people who have their own business or hold high positions, adhere to a stable, categorical and even aggressive position regarding the duration of sleep: it is necessary to severely limit yourself to rest, the only way to cope with the ever-increasing volume of work and achieve something.

In fairness it should be noted that a long sleep is really not good for health. Scientists have concluded that sleep more than 9 hours a day reduces the mental capacity of a person, causes headaches and increases the risk of endocrine diseases.

Yes, long sleep – it is hopeless, ugly and harmful. However, among the busy people, some do not give themselves even the minimum necessary time to sleep. And its chronic deficiency is not only a huge damage to health, but also a threat to working capacity.

You sleep less than you can imagine.

A study At the University of Chicago found that people sleep less than they think. Those who sleep 7 to 8 hours, in fact, spend in sleep less than 6 hours. And how much do you sleep?

A good night’s sleep: essential for health that are important to your business

“Don’t lay low if you can’t make money in bed!”- said the famous American actor and comedian George burns. With more or less hunting you follow this advice, not allowing yourself to sleep for weeks and months. What can this lead to? Working in your environment, you are used to think about things and phenomena from the perspective of their potential damage or benefit. So let’s look at what lack of sleep can hurt you and why give yourself enough rest – it’s profitable.

The dangers of sleep deprivation. Don’t deprive yourself of sleep!

Can you focus on your work if you have constant pain, if you need to take pills for hours or go to the hospital regularly? Do you manage to maintain high productivity when your days pass in the fog of incredible fatigue? If not, we advise you to change your attitude to sleep, because its lack is not good for you.

The French are the laziest nation in the world

According to a study conducted by the Paris Organization for economic cooperation and development, the French spend about 9 hours a day in a dream and eat about 2 hours. At the same time, the development of business in France does not lag behind the European average. Maybe success does not depend only on the reduction of sleep time?

TO BE CONTINUED...