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You’re on the go. It’s hour seven in your twelve-hour workday and simply put, you’re beat. In a culture at hyper-speed its not easy getting the seven to eight hours of sleep we need for healthy living.
There are, however, some things you can do to get you through. These ‘Sleep First Aid’ ideas can help you make it through your long days.
First, however, let’s define ‘Frst Aid’. As any Boy Scout knows, first aid is not medical attention. If you have a severe cut, first aid doesn’t heal the wound. All first aid does is provide enough help to allow you to get to a doctor or hospital.
It’s the same with Sleep First Aid. These techniques and tips are NOT a substitute for a full night of restful sleep. What they offer are ways of getting through long periods of activity or a quick method of relaxation when stress is getting the best of you. But- and we can’t say this enough – the BEST cure for sleepiness and stress, is the deep, restorative relaxation only a good, full night’s sleep can deliver.
Sleep First Aid Technique #1: The Power Nap
Ask any jet-setting executive and you’ll find the ‘power nap’ is a frequently used tool. When a long day is dragging you down, don’t reach for that coffee cup, instead find a quiet place to catch a power nap. Your power nap should no more than 30 minutes. Anything longer and you begin to move into deeper sleep that is both harder to awaken from and also can disrupt your body’s natural biorhythms.
You need not worry if you fall asleep or not, simply sitting back, eyes closed, can be restful. For the best results, set a timer on your cell phone or watch. That way, you can relax completely knowing you’ll be awoken.
How well do power naps work? A twenty-minute power nap in the middle of the day can provide more restorative benefits than sleeping in an extra twenty minutes in the morning.
Sleep First Aid Technique #2: Meditation
You need not practice Zen or Yoga to benefit from meditation. In fact, there are many kinds of meditation from simply sitting peacefully to the more esoteric spiritual practices. What they all have in common is an ability to relax the practitioner. Meditation has grown from a New Age and religious concept to one of scientific value. In fact, meditation is prescribed to help with sleep disorders.
Unlike a power nap, in which the user simply lies back for a quick snooze, meditation is a conscious process of relaxing the body and mind. In this sense it is particularly useful in stressful times when the mind is moving quickly and inhibits the ability to successfully power nap.
Power Through, Then Power Down
We'll say it one more time, because it’s that important: Power naps and meditation can help you squeeze a little more productive time out of your day but they can’t replace the benefits of a good night’s sleep. If you find yourself in a busy time, use these tools to get you through, but be sure to get a good night’s sleep at the end of your day.
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