Let’s stop for a minute to do an energy check. First off, what time of day is it? Now I’d like you to think about your energy level. Are you feeling alert and productive? How about energized and creative? Or would you instead describe yourself as stressed, in a funk, and having trouble focusing on the task at hand? Perhaps a little sleepy?

At some point in the day, the latter is a common description of most of us. Some of this depends on the type of work you do. But the amount of sleep you got the night before matters too. And your activity level and physical condition can make a difference.

None of us are super-human, despite what we may think sometimes. And most of us are dealing with some level of stress; whether it be personal, professional, or self-inflicted. It’s not an excuse, it’s just a fact. So we need to do everything possible to ensure that we are showing up as our best “selves”, energized and productive.

We all know the importance of getting 7 to 9 hours of good quality sleep every night. But sometimes that’s not possible. Yet even when we do get enough sleep, life and hectic work schedules can demand more from us than we have to give.

And it’s during these times that we can help ourselves by taking a short “power nap”.

Here’s what some of the experts have to say:

• Wikipedia: A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
• WebMD: A power nap will boost your memory, cognitive skills, creativity, and energy level.
• “Daytime naps can be one way to treat sleep deprivation”, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she says. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
• According to David Radcliffe, Vice President of Google’s Real Estate & Workplace Services says “No workplace is complete without a nap pod. We found that the five-minute to 15-minute power nap, works on Sunday before you watch the football game, why not here at work?”
• Best-selling author Michael Hyatt says “The secret to becoming more productive is not managing your time but your energy.”

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.” ~ George Costanza

It’s unfortunate that napping carries such a negative stigma (thanks George!). Like you’re lazy, unmotivated, or just wasting time. But nothing could be further from the truth.

A power nap can make you more alert and productive. Otherwise, you could find that You’re Sleeping Your Life Away.

There is plenty written about power naps. And so my goal is to bring more of an awareness to it. Helping you realize the value, benefits, and even the necessity of making time for them whenever possible.

I’d like to share some articles and resources:

1. wikiHow – How To Power Nap: http://www.wikihow.com/Power-Nap
2. Business Insider – How To Take The Perfect Power Nap At Work: http://www.businessinsider.com/how-to-take-the-perfect-power-nap-at-work-2014-4
3. Huff Post – How To Power Nap For All-Day Energy: http://www.huffingtonpost.com/2014/09/15/power-nap-all-day-energy_n_5798256.html
4. Prevention – The Weird Benefit of Power Naps: http://www.prevention.com/health/sleep-energy/how-your-brain-benefits-power-nap
5. Great article by Michael Hyatt – 5 Reasons Why You Should Take A Nap Every Day: http://michaelhyatt.com/why-you-should-take-a-nap-every-day.html
6. And how about a little humor? A short clip from Seinfeld – Season 8, Episode 18: The Nap – https://www.youtube.com/watch?v=W__qCFWi1KA

So what do you think? Have you benefited from power naps in the past? Or have you learned something here that may help you moving forward? Your input matters so let me know.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Ohhhmmmm……

So far this month we’ve covered why sleep is important to your overall health and wellness. And what happens when you don’t get enough sleep. This week we’ll take a peek inside our own mind.

I am always looking for new ways to relax and recharge. Life moves pretty quickly, and it can be stressful at times. Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it.

Depending on the type of stress you’re dealing with, you can try to find relief in a number of ways. You could for example:

• Go for a walk or a run.
• Exercise.
• Read a book.
• Listen to music.
• Take a vacation.
• Do something that interests you like gardening, playing cards, woodworking, knitting…

Notice that checking email or Facebook didn’t make the list. That just adds to your stress, or serves as a mind-numbing, time-sucking distraction in my book.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

Today I’d like to help you discover another way to relax and recharge. How? Through meditation.

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that sometimes I may not feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, but the next I might struggle with calming my thoughts.

But overall I find it very relaxing and helpful. My favorite time to meditate is after a great workout. My mind seems to be in the perfect state to relax. All it takes is 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’re not currently meditating, I would like to help you learn more about it. And hopefully influence you enough to give it a try. Or get you to give it another chance if you’ve tried it in the past.

And if it’s something that you actively do and benefit from, I would love to hear from you by leaving a comment or contacting me directly. We can all learn from each other.

I think it comes down to personal preference. So I will give you some of the methods I find beneficial. Which you can either try yourself, or use to find something more suitable to your taste. And it doesn’t have to be a rigid ritual or practice that requires formal training.

I’ve never been formally trained in this area, but I’ve read a few books over the years. At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. BTW your car can be that place if necessary.

I would suggest that you Google “guided meditations” on your computer. Or search for the same in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, and the type of content.

Something else I learned over 20 years ago was the power of solitude, which could also be considered a form of meditation. To sit in silence, distraction free for 15 to 20 minutes – with your eyes closed, without moving, and your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult to sit still the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or ambient noise.

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. Or to find a solution to a challenging problem. The key is to remain uninterrupted so you can relax.

Here are a few resources that may help you discover the benefits of meditation.

1. WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
2. Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
3. The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
4. Mindful Muscle: http://www.mindfulmuscle.com

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Wakey, wakey!

How do you feel when you don’t get enough sleep? Are you enthusiastic and upbeat; or irritable and lethargic? Do you feel like going for a workout; or lounging in front of the TV with a bag of chips? Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you’re were sleep deprived. Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason. Other than an extreme or unavoidable circumstance that may happen from time to time. Or a medical condition. You are in complete control of how much sleep you get every night. It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

This week we’ll look at how sleep deprivation is costing us more than just wasted time and billions of dollars.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out that the national average for the amount of sleep leaders get is five and a half hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining his 4 reasons why not getting enough sleep is undermining your team. When you’re sleep deprived:

1. Your ability to focus your attention selectively is impaired.
2. Innovation and problem solving suffers.
3. Decision making skills decline.
4. Emotionally, feelings are expressed in a more negative way.

WebMD wrote about 10 Things to Hate About Sleep Loss. Here’s their list:

1. Sleepiness causes accidents.
2. Sleep loss dumbs you down.
3. Sleep deprivation can lead to serious health problems.
4. Lack of sleep kills sex drive.
5. Sleepiness is depressing.
6. Lack of sleep ages your skin.
7. Sleepiness makes you forgetful.
8. Losing sleep can make you gain weight.
9. Lack of sleep may increase risk of death.
10. Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, it’s just the opposite that you can expect. Even more of a reason to make sleep a priority.

But what happens if you have a sleep disorder? According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million don’t get a proper diagnosis or treatment. Jeeze!

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid. Otherwise it’s recommended that you see a board certified sleep specialist. They can determine if you’re suffering from a common sleep disorder, including:

1. Chronic insomnia.
2. Obstructive sleep apnea.
3. Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

We’ve covered a lot here. You need 7 to 9 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you’re one of the 70 million Americans with a potential sleep disorder, seek medical help. Your health and your life depend on it!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.