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.
