sleep Archives - Barbara Genest

July 6, 2021July 6, 2021

How Sleep Impacts Your Productivity

American businesses lose an estimated $60 billion of revenue yearly simply due to poor sleep. A Baltimore sleep study in 2018 found that those who received less than a whole night’s rest of 7 to 8 hours of sleep regularly had significant productivity loss.

Anywhere from 19 percent less for those who got five hours of sleep and up to 39 percent for those who got even less sleep – showing just how important even one to two hours of sleep can make.

The numbers got worse if the employee experienced insomnia, snored, or have sleep apnea. Poor sleep and other factors contributing to your health affect every part of your body and your business. It compromises your memory, decision-making and problem-solving skills, mood, performance, bone, organ health, and more.

Proper sleep as well as adopting a good diet and exercise routine prevents:

Burnout – Sleep deprivation is the number one cause of burnout. You must rest to expect your body to work at its best.
Lowering Your Life Expectancy – Being sedentary, not getting enough or getting too much sleep, and getting the wrong foods can ultimately lower life expectancy. You can significantly increase your life expectancy by fueling your body appropriately, exercising at least thirty minutes a day, and getting eight hours of uninterrupted sleep per night.
Memory Loss – When you get the right amount of sleep, you can improve your ability to remember things and learn. Sleeping well gives you the mental clarity to make better decisions and perform at your best.
Mistakes or Injuries – Sleep deprivation leads to mental and physical impairments that can cause poor decision-making and accidents that create significant consequences like lost revenue or, worse, your life.

Three Tips to Help You Get More Sleep:

Exercise and Diet – As annoying as it is, always to hear this, exercise and diet are the most important if you want to get a whole night’s rest or live a healthy life. Most problems stem from a poor diet and exercise routine.
Avoid Stimulants – You may be drinking too many cups of coffee in your morning, which is easily crossing over into your sleep time. Start reducing your coffee intake; no more than 2 cups a day or less.
Stay Consistent – Pick a nighttime routine and set a time and stick to it. Eventually, your body acclimates, and you’ll soon want to go to bed without you even trying.

The Areas of Life You Need to Design for Success

If you want to live your most productive life, feel better about yourself, your body, mental and physical well-being, you must sleep. Your business success and health depend on it.

November 5, 2020December 20, 2020

Burnout Busting Stress Management Techniques

Stress management techniques that help you avoid burnout are important to understand and implement into your life. Burnout is characterized by the inability to be effective and productive while also being stressed out, tired, and even angry when just thinking about the workday, business, or relationship.

Sleep 7 to 9 Hours a Night

The human body, with very few exceptions, needs at least 7 hours of sleep each night. There are some people who need less due to a genetic condition, but this is not really that common. If you aren’t sleeping enough each night due to being overworked or due to suffering from insomnia, try to find a way to put sleep as a priority in your life.

Exercise Every Day

Moving every single day, whether it’s walking, jogging, swimming, biking, or something else, is an important way to help your body regulate itself and reduce anxiety and stress. If you get up and move anytime you feel anxious, you’ll reduce your stress exponentially. Shoot for moderate exercise, at least 150 minutes a week, and you’ll be much less anxious and stressed.

Eat Right and Stay Hydrated

If you know which diet is most healthy for you, it’s important to practice it at least 80 per cent of the time. Not only will you feel better mentally and physically due to sticking to something, but it will also pay off by keeping you healthy and sickness free.

Take Up Meditation or Yoga

Doing slow exercises or clearing your mind at least 10 to 20 minutes every day is a great way to reduce stress. Many people like to combine exercise with mindfulness using a Yoga practice.

Ground Yourself

Anytime you are feeling stressed, find a way to ground yourself. The way you do this is that you start pointing out objects around you in your mind to help yourself become more mindful of right now. You can also go for a barefoot walk in the grass to help you connect with nature.

Create an Organized Environment

Studies are definitive about having clutter around – it’s not good for your mind, and it is terrible for productivity. If you really want to be successful, find an organizational method that works for you, and practice it religiously. Many people swear by The Fly Lady. (http://www.flylady.net/)

Develop a Realistic Schedule

Learning how to schedule yourself for maximum productivity without overworking yourself is an essential skill that you can learn. Try taking some time management courses or learn how to use a particular type of scheduling like block scheduling, for example.

Keep a Daily Reflection Journal

Journaling is always an excellent method for helping you deal with stress. One way to do that is to write a daily reflection journal that describes what you did right and what you’d do differently, along with your thoughts about your feelings for the day.

Developing habits that are healthy such as sleeping 7 to 9 hours a night, eating right, and moving daily are all important techniques that will help you avoid the stress that can lead to burnout. It’s imperative that you practice self-awareness so that you can mitigate any of the signs of burnout before they become too serious. No one is immune to burnout. If you work too hard without the right care, you will get burned out. It’s human nature, and the only way to avoid it is by using proper burnout busting stress management techniques.

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October 23, 2020December 20, 2020

Avoid Burnout: How to Exercise and Sleep More

Sleeping enough each night is an essential component of ensuring that you live a life that will help you avoid burnout. If you are well-rested, you are going to perform at a higher level every single day, thus making you more productive. If you are tired due to a lack of sleep, problems will seem more prominent and less surmountable. The thing is, exercising every day is a big key to sleeping better every night.

Know Your Body

It’s okay to be a night owl going to bed later and sleeping later. This is not really a big problem in terms of causing burn out. The main thing is that you need to sleep when your body wants to sleep and wake when your body wants to wake so you can do various tasks when your body is most efficient.

Schedule Your Life Based on Your Priorities

When you look at your priorities, there are obviously going to be sometimes that you cannot go by your own internal clock but someone else’s clock. Even when you have to do that, it’s okay to priorities your life based on what you want to accomplish most. If it’s important for you to sleep 9 hours a night to be most productive during the day, then you need to set up your lifestyle to ensure you can do that.

Do the Minimum to Maximize Your Life

Remember that productivity is about the results and not how hard you worked to get there. When you schedule your day, remember that you should seek to do the minimum workload to achieve the most results. For example, to maintain good health, most doctors say you need to exercise moderately at least 150 minutes a week. That’s not really that much. What would happen if you did that minimum? Do it, record the results, and adjust as needed to reach your goals doing only what is necessary to make the goal.

Exercise is One Key to Good Sleep and Health

Balance, exercise, sleep

Remember that if you have problems sleeping at night due to being restless, either mentally or physically, that exercise can help. Try exercising aerobically for 20 to 30 minutes, at least once a day before 6 in the evening. Studies show most people get the most benefit exercising this way within a couple of hours of waking.

Set Up Your Space for Success

No matter what it is that you want to accomplish where you are doing it is important. If you want to sleep well every night, make sure your bedroom is an oasis made for sleeping. Keep the room temperature cool and make sure you have the best bed you can afford. Keep technology out of your bedroom and create a sleeping haven for yourself. Likewise, if you want to work out every morning, set up your workout schedule to make it easy to get ready and do the exercise you want to do without much thought.

While it’s okay to be a night owl, understand that exercising soon after waking is more effective than doing it later in the day when it comes to helping you sleep. However, everyone is different, so feel free to test out the ideas to see what works best for you.

How To Build A Wildly Profitable Income Stream From Home Without Lies, Hype, Manipulation or Pressure…

https://flawlessfreedom.com/training

June 22, 2018December 20, 2020

7 Reasons Why you May not be Dropping the Pounds

I just had an article come into my inbox that got me thinking.

Have you hit a plateau on your weight loss journey.

The article from My Fitness P

al goes over 7 possible reasons why you may be not hitting your Weight Loss Goals.

Are you working out endlessly only to have the number on the scale never budge — or even worse, go up? This frustrating effect is actually quite common. Before you give up on working out, see if any of these reasons might be to blame

DOING THE WRONG TYPE OF TRAINING

Make sure your workouts fit your body goals. Take a look at bodybuilders, swimmers, distance runners and cycling sprinters, and you’ll notice their body shapes are very different. The style of your fitness training can dictate whether you’re breaking down tissue or building muscles and which muscle areas are targeted.

UNDER FUELING

Fit bodies need fuel to burn. Having too strict of a diet while engaged in a heavy fitness routine can leave your body in conservation mode. To keep your engine burning, make sure your diet is loaded with high-quality, nutritious foods and balanced meals throughout the day. Try tracking your intake to make sure your daily calorie deficit is not too large.

View the full article here

After reading the article Sleepless nights really hit home with me.

I know first hand how upsetting waking up in the middle of the night and not getting back to sleep can create extreme fatigue and Crazy mood swings.

What if there were a true answer on how to make your body work at it’s peak.

Would you like more energy?

Keep exercising, healthy foods, drink at least half your weight in Water and get at least 6 hours of sleep per night.

Entering your daily exercise, food, water intake and logging in how many hours of sleep you are getting helps to keep you on Track.

Try tracking for 21 days and see if it helps you get a routine going.

I use My fitness pal which is free for what you need to log in exercise, food and water.

https://www.myfitnesspal.com/