Archive for May, 2016

Getting a Good Night’s Sleep

May 24, 2016

Getting a full night’s sleep may seem like a luxury, but it’s important to your overall health. Sleep serves a critical role when it comes to your health and well-being – similar to eating, drinking and breathing. Most adults need 7-9 hours of sleep a night in order to feel rested and have the positive benefits associated with a full night’s sleep. When rested, we’re more alert, energetic, happier, and better able to function the next day. The benefits of good sleep also include improvements in short-term memory, productivity, sensitivity to pain, and the functioning of your immune system.

Tips for Better Sleep

If you have trouble falling asleep, there are a few tricks you can try to help you get the sleep your body needs.

  1. Set a regular sleep schedule and routine. Try to go to sleep and wake up at the same time each day, even on weekends. Having a bedtime routine lets your body know it’s time to go to sleep. Part of your routine may include taking a warm bath or shower, reading a book, listening to calming music, or dimming the lights.
  2. Limit naps to 20-30 minutes. If you nap, keep it early in the day. Napping late in the afternoon can make it harder to fall asleep at night.
  3. Avoid alcohol, nicotine, and caffeine. Caffeine from food or drinks can disrupt sleep. Nicotine is a stimulant, which makes it more difficult to fall asleep. And alcohol might help you fall asleep, but it will be restless sleep and you’re more likely to wake in the night.
  4. Take any medications that are stimulants in the morning. You can also ask your doctor to switch you to a non-stimulating alternative. Any drugs that make you drowsy should be taken in the evening.
  5. Avoid heavy meals before bed.  These can make you feel uncomfortable and keep you awake at night. However, if you feel too hungry to sleep, have a light snack.
  6. Avoid intense exercise within three hours of bedtime. It may make you too energized to fall asleep. Regular exercise earlier in the day, however, will help you sleep better.
  7. Keep a worry journal. Before you get in bed, write down any worries or pressing thoughts you have that may keep you up. Have a notepad and pen next to the bed and if something pops into your head, write it down. Then try not to think about these worries or thoughts until the morning.
  8. Limit liquids. If you wake up often to use the rest room, cut down on how much you drink late in the day.
  9. Have an environment conducive to sleep. For most people, this is a space that is dark, cool, quiet, and comfortable. Consider using room darkening shades, ear plugs, eye masks, or a fan to make your sleeping space right for you.
  10. Avoid plots that may get your adrenaline going before bed. Whether it’s a movie, TV show, or book, you don’t want your heart to be racing before bed. Instead, you should feel calm and relaxed when you’re ready to fall asleep.

If you still don’t feel well rested in the morning after trying the tips listed, make an appointment with your doctor. There may be an underlying cause that needs to be properly diagnosed. Your doctor can help you treat the problem or refer you to a sleep specialist.

Effective Communication

May 12, 2016

Whether in a personal or professional relationship, effective communication is essential. When it comes to expressing your thoughts or sharing your knowledge, there are some tips you should keep in mind.

Keep it simple. People can only remember so much information at one time. You want them to remember what’s most important. So, keep your messages simple, concise, and to the point.

Rephrase thoughts. It’s a good idea to rephrase and repeat what’s said back to the person who is speaking. This ensures you have a clear understanding of what was said.

Give examples. When communicating ideas, it’s helpful to use examples or personal experiences. This makes ideas more concrete by giving them context. It’s easier to remember stories than facts alone.

Listen actively. Good communication involves listening to what is being said, and also what is not being said.

Be patient. Give people time to communicate their ideas.

Don’t interrupt. A lot of valuable information can be gained by listening to others. It’s important in developing any kind of relationship.

Be conscious of differing perspectives. Your culture, experiences, and upbringing may mean that you have a different interpretation of the same event. Be aware of the influences these biases may have. People approach topics from many different perspectives – be respectful of these differences.

Interpret. Read between the lines of what’s being said. Some people have a hard time expressing themselves. You can help them by trying to interpret what they mean.

Stay positive. You may be stressed, frustrated, or just heaving an off day, but people are much more receptive if you communicate with a positive attitude when you speak.

Make a connection. Find a common ground or interest to open the way to a good conversation. Building a connection can help increase trust and make people more open to your ideas.