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Caffeine and Other Impediments to Sleep

Ensure that when you go to bed, your sleep time is protected

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Based on a study published in the Journal of Clinical Sleep Medicine, you need to be cautious as to when you stop consuming caffeine. Even a full six hours before retiring could put you at risk of having your sleep time reduced by one hour. So, it is prudent to avoid caffeine after 5 pm, however, after 4 pm or 3 pm is better!

If you’ve been on caffeine for so long, and you’re worried that by 3 pm you might experience an afternoon slump, engage in some kind of exercise, if only for 10 minutes.

Research published in Physiology and Behavior indicates that walking around the block, climbing stairs, and similar activities can boost your energy level, more so than a low dose of caffeine contained in a cup of green or black tea.

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Avoid alcohol in the evening. Alcohol will induce sleep quickly, then dehydrates your body and wakes you up before you are due. You then have trouble getting back to sleep. Your sleep time is reduced, and your sleep quality is poor.

Disrupted R.E.M.s

You’ve probably heard that R.E.M.s (rapid eye movements) are a crucial part of your sleep cycle. To ensure that your sleep time benefits are maximized, heed the following: don’t sleep with your head by a phone – remove it from your bedroom.

Many people sleep with their heads by phones because they’re concerned about the one possible call in fifteen years where they might have to arise at 3:00 am. Stop this! You cannot do much at that hour. You’ll be better off with sound sleep each night.

When you read in bed, do so only to induce drowsiness, but don’t overdo this. It’s important to make your bed and bedroom for sleeping (and, of course, sex) only.

Don’t set up your bedroom as a command station with your CD player and TV to reinforce the notion that it is a place for anything but sleep.

Eating and Drinking and Exercising

In your quest for good sleep,  eat your meals at the same time every day to maintain your circadian rhythm, regulate your metabolism, and get good sleep that night. Your body seeks regularity, and eating on schedule is a huge boost. It also helps to have a three-hour window between the last time you ate and when you go to bed.

During the day, undertake some type of exercise that elevates your heart rate so that you have a better time drifting off at night. As long as it’s not close to bedtime, the time of day is not critical.

Regardless, exercise is definitely an antidote to stress, helping to keep you calm. Hence, you drift off more easily upon retiring.

What about evening exercise? Moderate exercise a couple hours before sleep does aid sound sleep, but don’t exercise right before retiring. Also, moderate intake of proteins a little before retiring, such as a glass of milk, can help you attain restful sleep.

Bathe or Shower to Help Induce Sleep

Doctoral researchers at the University of Texas, in Biomedical Engineering reviewed a staggering 5,322 studies, contained in scientific and medical databases, to arrive at the following conclusion and they published their analysis in the Journal of Sleep Medicine Review:

The ideal time to take a bath or a shower, to help induce sleep, is one to two hours before retiring. As such, you help to cool down the body and improve blood circulation all the way to the extremities, including your feet and hands.

Medical News Today indicates that a warm bath or shower enhances your temperature-related circadian rhythm, which helps people to fall asleep more quickly and easily and improves their sleep quality. Your bath or shower need not take more than 10 minutes.

Get Up If You Can’t Sleep

Don’t fret if you fail to fall asleep right away. You might need a couple minutes or more to relax. After 30 consecutive minutes of restlessness, get up and do something until you’re tired again.

When you sleep too little, or are awakened at random times, your deep sleep pattern is disrupted, and hence even eight hours might not yield the benefits of a solid eight hours of sleep. All of which means you need to ensure that when you go to bed, your sleep time is protected!

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Jeff Davidson is the world's only holder of the title "The Work-Life Balance Expert®" as awarded by the U.S. Patent and Trademark Office. He is the premier thought leader on work-life balance, integration, and harmony. Jeff speaks to organizations that seek to enhance their overall productivity by improving the effectiveness of their people. He is the author of Breathing Space, Simpler Living, Dial it Down, and Everyday Project Management. Visit www.BreathingSpace.com for more information on Jeff's keynote speeches and seminars, including: Managing the Pace with Grace® * Achieving Work-Life Balance™ * Managing Information and Communication Overload®



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Education

‘Anti-Racists’ are Racist: Do Not Apologize for Being White

‘Anti-racists’ claim that whites, by virtue of their skin color, are detrimental to society

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Ibram X. Kendri, the bigoted professor from Boston University and director of their Center for Antiracist Research, says that whiteness is a problem for all of society, indeed for the entire globe. Who knew?!

Kendri, who was included in Time’s 100 Most Influential People of 2020, seemingly knows a lot about white people. In fact, he professes to know about every white person in America if not all over the world.

Me? I’m one of those people who merely gets up every day, brushes his teeth, gets dressed, eats a decent breakfast, and goes to work. I had no inkling that in the U.S. and other western nations white people like me had been “socialized to feel that they are inherently superior because they are white.” How naive I have been all these years!

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Now I discover that to be “less white” is a virtue! It requires one to be “less oppressive, less arrogant, less certain, less defensive, less ignorant,” and, more humble, more willing to listen, more willing to believe, and, get this, “to break with the apathy” that white people like me exhibit and “to break with white solidarity.”

Woke Institutions and Brainwashed Authors

White solidarity? Darn, nobody told me about this. Thank goodness it’s all become so clear thanks to enlightened (white) authors such as Robin DiAngelo, who wrote the thoroughly racist and condescending book White Fragility, and thanks to companies such as Coca-Cola which have the foresight to impose programs for its white employees, to be less white.

When there’s a challenge in front of me, I actually do strive to find the right answer, particularly something related to numbers. I will collaborate on occasion, but most of the time I prefer to figure out things for myself, aided by the “all-knowing” Internet.

Am I arrogant, oppressive,  defensive, or ignorant? No one has ever brought this up. Being white, however, I guess I can’t help it! I don’t seek to inhibit the success of others, but I’m now informed that by virtue of my skin color I am detrimental to society. Mea culpa!

The Anti-Racist Racists

With Coca-Cola and other organizations teaching white people to be less white, I’m wondering, will the sequel be how Asians can be less yellow and Indians can be less brown? In America, both groups seem to excel academically. Perhaps only domineering Caucasians, particularly 60+ white males like me, however, are the ones upsetting the apple cart all over society.

Was I given a free pass for the last 40 years? I mean, all the while nobody mentioned my whiteness as a social and cultural problem. My black friends from Little League, high school, various hiking groups, and other groups around town haven’t said squat. So, up ’til now, presumably, I was doing okay. Perhaps they’ve merely been nice to me while whispering behind my back.

Heeding the words of Dr. Martin Luther King, Jr., I thought our common goal was to live in harmony and to reach a state of color blindness where people were judged by the content of their character and not by their skin color. Hmmm…  I guess that is no longer in play.

I’m wondering, what would MLK conclude about today? Would he speak up against the propensity of the Left to define everybody else by class, sex, or race? Would he be opposed to pitting young against old, rich against poor, black against white, rural against urban, male against female, and all the other phony dichotomies that the Left relentlessly promulgates each day?

Absurd From the Get-Go

Imagine the unending uproar if someone drew up a list of how hundreds of millions of black people all over the world could become “less black.” The  absurdity of regarding all white people, hundreds of millions of them, as having a general set of characteristics, let alone having those characteristics be detrimental to society, is the grand facade of the ages.

How long will “woke” organizations maintain this illusion? Have they been coerced to the point where they’re afraid to say, “This is ridiculous, and needs to stop now”? [Actually, they have been coerced.] Will decades pass before we see the end of this malarkey?

I do not apologize for being a white person, just as no person of color has to apologize for their ethnic background, skin color, race, or religion. If you’re a good citizen who respects the rights of others, that, my friend, is sufficient.

Morgan Freeman, who played God in the movie Bruce Almighty, wishes we would do away with Black History month and merely have history. Freeman also wants us to stop regarding individuals as black and white and simply let people be people. Amen to that.

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Life

Finding Meaning in Daily Activities, Even Now

You are creating your life every day; every choice you make determines the quality of your life

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If you’re like me, each day you shudder to think what new, nation-destroying ploy, or blunder, the Biden administration will foist upon us next. In our own lives, nevertheless, while awaiting November 2022 and the chance to take back the Senate and House, we have the opportunity to find meaning nearly each day.

In her book, My Grandfather’s Blessings, Rachel Remen tells a story about a doctor who had to deliver a baby in the hallway of the emergency room area. He had delivered other babies but not like this. While swabbing the baby’s face, she opened her eyes and looked right at him: he was the first person she had ever seen.

This experience changed the doctor’s way of proceeding. He regarded this as sacred moment. He remembered why he chose this line of work. He felt validated. His cynicism fell away. He became more invigorated, more inspired, and started to interact with more of his patients and his co-workers. Soon, he was invited to events he had never participated in before. His whole world opened up.

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Now, he seeks such moments constantly.

A Capacity that Builds

Finding meaning is a capacity that we build, like a muscle. When you first started in your current career position, finding meaning was not an issue. You were excited. There was so much you wanted to do. You had all kinds of plan. Then, years passed.

Little by little you became jaded perhaps. Why did I choose this line of work? Why can’t I find competent help? Why are customer or clients so demanding?

It is possible, even now in this time of turmoil, to reinvent yourself on the job, to rediscover what initially attracted you to this profession and what the current possibilities might be. Sometimes the re-awakening is triggered by attending a conference or convention, taking a course, reading a vital book, or spending time with a colleague or peer.

Goodbye to Yesterday

Today and the days that follow do not have to be extensions of what came before. You do not have to proceed into the future looking through a rear view mirror. A world of choices awaits, even if in the same old position you’ve been holding down for years.

Will you make new choices? And what will drive those choices?

Discovering or rediscovering meaning is about getting clear on what’s most important to you and aligning your choices with those priorities. It’s about living and working with intention instead of operating on autopilot or by default, where one day looks exactly like the next.

So, What Matters Right Now?

Start by identifying what’s most important to you …today, not what was important five, ten, or 20 years. Is it creativity, or perhaps collaboration? Maybe it’s impact or flexibility?

Next, identify what professional – and this might be different than your current profession! – and personal goals align with those priorities. What does living or working more creativity look like? If, say, collaboration matters to you, how can you incorporate more collaboration into the work you do?

From here, you’ll want to pinpoint actions or choices that support those goals. Where are your current choices in or out of alignment with what you’ve identified as most important? What new, more intentional choices can you make?

Each and Every Day

Consider this: You are creating your life every day. Every choice you make, action or inaction, determines the quality of your life. If not now, when: Making the choice to live and work with intention and in alignment is the key to cultivating a life of meaning and fulfillment.

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