Sleep at Work
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“PHILADELPHIA—A study published Monday in the Annals Of Internal Medicine concludes that the average American needs at least six full hours of uninterrupted sleep at work in order to leave the office feeling refreshed and alert. “Millions of people are staying up way too late at work,” said endocrinologist Hannah Presnall, adding that in order for the body to function properly, workers should arrive at their job, check and send e-mails for two to three hours, and be asleep by 11:30 a.m. at the latest. “More and more people are pulling all-dayers and drinking coffee just to keep themselves awake for meetings and conference calls. But when compared with their better-rested coworkers, these individuals are far more likely to suffer from fatigue and decreased cognitive performance at home.” The study recommends that adults who continually find themselves awake at work take Ambien first thing in the morning so they can fall asleep as soon as they arrive at the office.
So how can remain “aware” of course, here are 12 ways to overcome the natural drowsiness suaramedia.com City?:
1. Awakening of the chair and walk one minute
In a study of the popular Robert Thayer, Ph.D., a professor at California State University, Long Beach, to study whether people are more willing to eat candy or fast walking for 10 minutes.
Although chewing gum increased energy, an hour later, the body re-tired. When you run 10 minutes to increase the power of up to two hours. This is due to walking, oxygen is pumped through the blood vessels in the brain and muscles.
If you work in an office, often walking for a while. Anyone outside of the building during lunch breaks or in the building where you work, you will feel more alert and refreshed.
2. Rest your eyes to avoid fatigue
Suspension in the front of the computer for long hours can cause eyestrain. The eyes of the computer screen for a few minutes to make the eyes more relaxed.
3. Choose healthy snacks
Healthy snacks to boost energy for longer, such as:
* Peanut butter on wheat crackers or celery
* Yogurt and a handful of nuts or fresh fruit
* Carrot-fat cream cheese.
4. Chat with colleagues
If you do not concentrate ngobrolah for your mind relax for a moment. “Talk to your colleagues about business, politics or religion.’s Going to be a powerful stimulus mostly about politics,” said Krakow, medical director of Arts and Sciences Maimonides Sleep, Ltd., in Albuquerque .
5. Create workspace lighter
Environment, with the appearance of sun light illumination fatigue, studies show can reduce sleepiness and increased alertness.
Find breathing can increase oxygen levels in the blood in the body. This slows the heart rate, lowers blood pressure and improve circulation, which contributes to mental and energy performance.
The idea of breathing exercises is to breathe air into the stomach, not your chest. You can do it on your desktop. Sit up straight, try this exercise 10 times:
* With one hand on the abdomen, just below the ribs and the other in the chest, breathe through your nose and let your belly push your hand. Your chest should not move.
* Inhale through your mouth as if to whistle. You can use one hand on your belly to help push the air.
Another technique is to stimulate breathing, is used in yoga to boost energy and increase alertness. How to: Shoot and exhale through the nose quickly. Keep your mouth closed but relaxed. To this end, a breathing technique with a bit of time, three times per cycle in a second. Then after, normal breathing. You can make up to 15 seconds for the first time and then add five seconds each time to do so until a minute.
7. Menepilah driving while drowsy
“Driving in danger even drowsy driving under the influence of alcohol,” said Siebern. The trick, you can open the windows and put on some loud music. “Changing the position to walk with someone drowsiness and sleep of others or until the parties menepilah said Siebern.
If you’re on a long trip, replace the driver’s position as often as possible. Stop at least every two hours to walk and fresh air.
8. sharing of tasks for the mind stimulated
In 2004, Finnish researchers studied people who work at night (12). They found that monotonous work is also dangerous because it reduces the amount of sleep and reduced alertness. Try different tasks at home or at work while you sleep. Or switch to another task that is more interesting when you feel sleepy.
9. Drinking water
Dehydration can cause fatigue. Be sure to drink plenty of water and eating foods that contain high water content like fruits and vegetables.
10. Time to nap
According to Barry Krakow, MD, author of his dream, his spirit: The seven keys to sleeping through the night, there are two things to remember about naps: Do not nap more than once, or close to bed time . “Go to bed between 5 and 25 minutes,” said Barry.
nap time should be six or seven hours before they usually go to sleep. If you want to break almost every hour of sleep, rest shorter.
If you need to take a nap at work, better not sleep on the table. Some companies offer employees the room. Or you can train during the holidays with an alarm clock to make sure you have time.
“If you can not sleep, rest your eyes closed for 10 minutes or more,” said Allison T. Siebern, PhD, Stanford University Sleep Medicine Center in Redwood City, California.