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How the Rest was Won

Are you consistently getting the rest that you need so that you can keep your well-oiled machine operating at peak efficiency?

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The last 14 months have presented a supreme economic challenge to many people, especially to business owners but certainly to career achievers as well.

Suppose you are a diligent worker, and everybody knows that. As normal schedules resume, you arrive on time, consistently offer your best effort, dawdle very little, often work late, and head home knowing that you gave it your all. Once you arrive home you have other responsibilities, some taking up half or more of the evening.

Here is a basic question: Are you consistently getting needed rest so that you can keep your well-oiled machine operating at peak efficiency? In other words do you:

• Take pauses throughout the workday to rest and reflect,

• Depart each day at a reasonable hour (at least most days),

• Get a good night’s sleep every night, and

• Have some form of relaxation on Saturday and Sunday?

If you answered no to any of the questions above, it’s probably an area where you need to focus.

Fatigue isn’t Pretty

In the course of a career, as you rise through the ranks, or simply take on more responsibility right where you are, like everyone else in the global workforce, understandably you are subject to fatigue.

You simply cannot be at your best, hour after hour, day after day, and week after week if you don’t take care of yourself, especially focusing on rest and relaxation.

Everything written above has been apparent to you for years if not decades. How often do you pay heed to your internal wisdom, however, about when and where you need to have some timeouts?

If you graduated from college at 21 or 22 and work until age 71 or 72, that is a 50-year career. Who among us can work for 50 years and not expect to have some disruptions along the way? We need to take periodic breaks to attain the periodic rest that we need.

For example, in the course of the workweek, how many times do you give yourself permission to retire to bed early at, say, 8:30-9 p.m.? How many times, in the course of the workweek, do you have a truly leisurely non-hurried lunch where you get to properly chew and digest your food?

A Moment Like This

How many times do you take one minute, the full 60 seconds, to pause what you’re currently doing, stretch, gaze out the window, ruminate and reflect, and then turn back to the task at hand? If you’re like too many professionals today, across the board, I’m guessing that your answers to the questions above are “not often enough.”

You know by now that no one else is coming to help you deal with your personal need for rest and relaxation. Attaining such rest is a do-it-to-yourself proposition. Either you will take charge of the issue, or the issue will take charge of you.

To paraphrase the renown poet, Robert Frost, you’ve got miles to go, and promises to keep. Others are counting on you. Most of all, you need to be able to count on yourself – to be present, to handle the tough challenges, to come back and do it again, and to stay buoyant all the while.

Fortunately, you have what you need to maintain that well-oiled machine, and now, it’s simply a matter of putting what you know into practice.

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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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Life

For High Productivity, Take a Nap

Naps are better than caffeine for improving verbal memory, motor skills, and perceptual learning

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A study by researchers Sara Mednick, Denise Cai, Jennifer Kanady, and Sean Drummond published in Behavioural Brain Research (2008) found that naps are better than caffeine for improving verbal memory, motor skills, and perceptual learning.

Many people avoid napping during the day to not interfere with a good night’s sleep. “Why should I sleep now,” they might ask, “if it’s only going to make me toss and turn in bed tonight?” Actually, naps can be helpful in recovering from sleep deprivation, refreshing your energy supply, and reducing stress. Naps can do more harm than good, however, when taken at the wrong time or for the wrong amount of time.

The “When” of Napping

So, when to nap? Health.com advises that the preferred time to experience deep sleep is between noon and 2 pm. Naps at other times of the day tend to not be as deep, and therefore will not be as refreshing.

Alternatively, according to Dr. Jack Eddiger at Duke University, the ideal time to take a nap is between 1 pm and 3 pm to 4 pm. These guidelines particularly apply to weekdays. Dr. Eddiger further suggests setting a timer to keep your nap to 20 minutes or less. In that time frame, you can awake refreshed, and more easily resume what you were doing. Longer than 20 minutes and you run the risk of entering into deeper REM sleep. Thereafter, you might need a while to return to where you need to be mentally.

Refreshed or Groggy? – Experts at the National Sleep Foundation concur that when you nap prior to 3 pm, you’re less likely to incur difficulties falling asleep that night. The journal Sleep published a study concurring that shorter naps can be more beneficial. A 10-minute nap both diminishes sleepiness and improves cognitive performance. A 30-minute nap or longer can result in lingering grogginess.

When napping, seek a dark, cool place, in any comfortable position. Once you find the perfect nap time for you, you’ll find that your mood, productivity, attitude, and energy increase. When you start experimenting with your nap hours and your nap lengths, don’t be surprised if you can succeed outside of the recommended guidelines.

Where oh, Where

When you do nap, choose a cot or a bed, versus a chair, in a location where you won’t be disturbed. If at home, hang a sign to tell others in advance. You’ll find that the quality of your nap is higher and the benefits to you will be apparent.

Forbes reports that some high-powered executives and CEOs, whose names are well known, are advocates of taking naps. Many have elaborate napping procedures, knowing that once they awake, they’re ready to jump back into the fray to do great work.

Beware: Naps are not to be used as a substitute for getting the right amount of sleep each night. They are a supplement. It is not ideal to be taking naps to make up for sleep that you missed during the night. In fact, that misses the point altogether.

Weekend Naps

What about napping on the weekend? Generally speaking, it’s okay, and you can loosen up on the time intervals and the length of the nap. Presumably, on the weekend, you have more flexibility. Nevertheless, don’t nap too late in the afternoon or approaching the early evening, if you intend to get to bed at a reasonable hour. You can let the 4 pm guideline slip, but don’t go much past five or six.

An exception is when you have a late night activity planned. For example, when you’re heading out to a social gathering at 9 pm or 10 pm, a nap as late as 7 pm could be to your advantage. You’ll have the alertness and energy to fully participate in the event, even if it extends past midnight.

Napping later in the afternoon or in the early evening is a useful strategy when you’re going to watch a television program that you know will run long. In the U.S., most major events, including the World Series, Academy Awards, Grammys, and NBA finals are scheduled to start at 9 pm on the east coast and 6 pm on the west coast. Hence, Californians have no real issues in finishing the telecast. East coasters, who want to watch the end, can benefit from a nap of a couple hours before a telecast begins.

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Elections

It’s On! American Freedom Tour Launches Oct. 9th!

It is time for conservatives to go on offense! Join Donald Trump Jr, Dinesh D’Souza, Kayleigh McAnany and PolitiCrossing Founder Chris Widener Oct 9th!

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American Fail

I think we all agree that it’s time for conservatives to go on OFFENSE!

PolitiCrossing founder, Chris Widener, is announcing the launch of the American Freedom Tour, featuring Donald Trump Jr, Dinesh D’Souza, Kayleigh McAnany, Sheriff David Clarke and many more in Jacksonville, Florida Oct 9th! The American Freedom Tour already has a number of dates scheduled throughout the country. Be sure to check out their website to see the cities and buy your tickets by clicking RIGHT HERE.

For the last five years, conservatives have been told how bad they are. They’ve been told how bad America is. They’ve been called horrible names. They’ve been called xenophobic, homophobic, transphobic, sexist, racist, and every other malicious name, some of which can’t even be written for a family audience. The American freedom Tour is gone to set that straight! We have watched our cities destroyed and burned to the ground. We have seen our historical monuments torn down. At the American Freedom Tour, we are going to loudly proclaim that America is the greatest country on the face of the earth! This is a pro-America, pro-freedom, pro-family, pro-faith, and pro-capitalism event. We are going to take the message of the greatness of America across our country in city after city. Do not miss this event! For all the information and to buy your tickets, click HERE.

“Conservatives are tired of being on the sidelines and being told they can’t be part of the game,” Widener said. “They are tired of being told how bad America is. The American Freedom Tour is designed to celebrate America and how great our country is. We are going to take this tour all over America to declare that we will not let go of the American Dream! We are going to promote conservative ideals in each and every city we go to, because conservative ideas are what will save America from the growing tyranny that we face each and every day.”

So, bring your family and friends and come celebrate America with us in a city near you with America’s top conservative thinkers, media personalities, authors, speakers and politicians! Check out the full schedule HERE!

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