Search This website

Loading...

08/08/2009

Top 10 Ways to Sleep Smarter and Better

Brought to you by http://www.LTRSNRMU.blogspot.com 

 


Nothing kills your ability to get things done faster than a bad night's sleep. Studies show that sleep deprivation costs significant work productivity; yawning employees can't stay alert, make good decisions, focus on tasks or even manage a friendly mood at the office. There are lots of ways to beat insomnia, increase the quality of your sleep, and master the power nap. Today we've got our top 10 favourite sleep techniques, tips and facts.

10. Reduce Screen Time Before Bed
nightcomputing.jpgStop checking your email or watching TV just before bedtime and you'll sleep better. A recent study shows that people who consume electronic media (read: stare at a backlit screen) just before bedtime report lower-quality sleep even when they get as much sleep as non-pre-bedtime screen heads. Reader JFitzpatrick says this makes perfect sense:

Using a light-emitting device before bed like a flickering TV or computer monitor stimulates the brain in a different way than the way the body was intended to move towards sleep (gradually as the sun set) That's why it is so easy to waste sleepless hours flipping from channel to channel. The exposure to light stimulates the brain and creates a false alertness and stimulation.

9. Exercise to Enhance Sleep
race_running_speed_267198_l.jpgYou already know that exercising provides lots of good health benefits—a good night's sleep being one of them. But make sure you exercise in the morning or afternoon, not at night, to see the benefits while you dream. CNN reports:

The National Sleep Foundation reports that exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland. But, they caution, vigorous exercise leading up to bedtime can actually have the reverse effects. A 2003 study found that a morning fitness regime was key to a better snooze. Researchers at the Fred Hutchinson Cancer Research Center concluded that postmenopausal women who exercised 30 minutes every morning had less trouble falling asleep than those who were less active. The women who worked out in the evening hours saw little or no improvement in their sleep patterns.

Oh yeah, exercise enhances that other bedtime activity, too: sex. (But that's a whole other top 10.)

8. Eat to Enhance Sleep
Some foods are more conducive to a better night's sleep than others. You already knew about warm milk, chamomile tea and turkey, but Yahoo Food lists others, like bananas, potatoes, oatmeal and whole-wheat bread. You find yourself fighting off afternoon droopy eyelids at the office? Here are some pointers on eating a less nap-inducing lunch.

7. Master the Power Nap
sleeppod.jpgSlowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here's how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work.

6. Avoid the Soul-Shattering Alarm Buzzer
No one likes starting the day by getting ripped out of bed by that evil BEEP BEEP BEEP of the alarm clock, but some sleepyheads ignore anything gentler. Lifehacker reader Jason beats the buzzer with a dual clock radio system:
alarmbuzzer.png

Put one alarm clock on your nightstand, the other across the room and make sure they're in sync. Set the alarm clock on your nightstand to go off at, let's say, 6:30 a.m., if that is when you need to get up. I set that one to use the radio, and make sure it is loud enough to wake me up, but not too loud (I don't want to wake my wife on purpose). The second alarm clock on the dresser is set to go off exactly one minute later, but using that dreadful buzzer. So, when my alarm goes off in the morning, it doesn't startle me like the buzzer. Then, I know I have about 60 seconds to get up and turn the other one off before I hear a buzzing sound. At that point, I am out of bed, and no buzzer.

Of course, some particularly talented sleepers can program themselves to wake up before the alarm clock goes off naturally. (The rest of us hate you.)

5. Solve Problems in Your Sleep
Wrestling with a tough decision, stuck in a creative rut or having a hard time solving a complex problem? Studies show that a little shut-eye can help you tackle problems and make tough decisions.

4. Beat Insomnia with Visualization
There's nothing worse than laying awake throughout the night, watching the clock tick away seconds knowing you'll be a zombie the next day. When insomnia's kicking your sleepy butt, use a self-directed meditative visualization technique to quiet the whir of a racing mind. Guest contributor Ryan Irelan runs down how to beat insomnia with "Blue Energy."

3. Shortcut a Long Nap with the Clattering Spoon
spoon.jpgArtist and napper Salvador Dali had an interesting nap technique, based on the idea that your body benefits from just getting to sleep as much as a couple of hours worth of shut-eye. He purportedly used a spoon to wake himself up just as he lost consciousness. According to Question Swap (via 43F), here's what you do:

Lie down or sit in comfy seat holding a spoon in your fingertips. you should be holding it in a way that - when you loose consciousness (sleep) you drop it... the Clatter (put a big plate on the floor under your hand) will wake you.... and you get woken JUST as you enter the best "dreamy" bit of your sleep. Alternatively, hold a bunch of keys: same effect.

2. Take a Caffeine Power Nap

Need a turbo boost to beat the sleepy doldrums pinch? Try a cup of coffee followed by a quick 15-minute nap to reboot your brain and get you going again.

1. Teach Yourself to Lucid Dream
crazydreams.pngArrive at school naked in that terrible dream last night? Turn nightmares around by knowing you're dreaming while you do it. Lucid dreaming opens up all sorts of possibilities for controlling where and how your dreams go. Teach yourself to lucid dream by keeping a dream journal and learning reality checks and dream extending techniques.

What do you do to get to sleep, set up the best naps or otherwise trick out your sheep counts? Let us know in the comments.LifeHacker

No comments:

Post a Comment

Note: only a member of this blog may post a comment.

PME Due Date

Master Circular No. 25



Copy of Railway Board’s letter No. 69/H/3/11 dated 06.12.1974



Subject: Implementation of the Recommendations of the Visual Sub-Committee.



6. Periodical re-examination of serving Railway Employees:



6.l. In order to ensure the continued ability of Railway employees in Classes A l, A 2, A 3, B l and B 2 to discharge their duties with safety, they will be required to appear for re-examination at the following stated intervals throughout their service as indicated below:



6.1.1. Classes A l, A 2 and A 3 —At the termination of every period of three years, calculated from the date of appointment until they attain the age of 45 years, and thereafter annually until the conclusion of their service.



Note: (l) The staff in categories A l, A 2 and A 3 should be sent for special medical examination in the interest of safety under the following circumstances unless they have been under the treatment of a Railway Medical Officer.



(a) Having undergone any treatment or operation for eye trouble irrespective of the duration of sickness.



(b) Absence from duty for a period in excess of 90 days.



(2) If any employee in medical category A has been periodically medically examined at any time within one year prior to his attaining the age of 45, his next medical examination should be held one year from the due date of the last medical examination and subsequent medical examination annually thereafter.



If, however, such an employee has been medically examined, at any time earlier, than one year prior to his attaining the age of 45, his next medical examination should be held on the date he attains the age of 45 and subsequent medical examination annually thereafter.




Ammendment: It was ammended in 1993 as below



Age Group PME Due



Age 00-45 every 4yrs



Age 45-55 every 2yrs



Age 55-60 every year
Details:-
As per Rly Bd's Guideline of Medical Exam issued vide LNo. 88/H/5/12 dated 24-01-1993

a) PME would be done at the termination of every period of 4 years from date of appointment / Initial medical Exam till the date of attainment of age of 45 years, every 2 years upto 55 years & there after annual till retirement.
b) Employees who has been periodically examined at any time within 2years prior to his attaining the age of 45years would be examined after 2years from the date of last PME & subsequent PME for every 2years upto 55years age.Of

NRMU 4 you
SMLokhande





6.1.2. Classes B-1 and B-2—On attaining the age of 45 years, and thereafter at the termination of every period of five years.