Tag Archives:

sleep

Work-Life Balance | Put Life First to Make Work Possible

Time ManagementThere are plenty of articles out there that explain how to achieve work-life balance. Many of them tell you to download an app to manage your time or work for a company that allows you to work remotely, and while advice like this might be helpful, it’s also missing the point.

Because most of the time technology won’t fix the problem. Technology is the problem.

We’re overwhelmed, discouraged and frazzled because we’re too connected to work, not because you don’t have the latest smart phone.

To continue this point, here are five pieces of advice that can simplify and therefore balance your life.

Prioritize your relationships as much as you do your career. 

There are too many occasions throughout our life that we value our job over our relationships. Yes, we all need to work to make a living, and many of us feel respected because of our career, but life should be about who we love and how well we love them. Not how we earn money.

Studies show that the happier we are from our relationships, the more happy and motivated we’ll be at work. This means, when you’re at home, be truly present. Don’t half listen or complain. Appreciate the people who’re around you. Taking a walk with your spouse can strengthen your relationship in a powerful way. Not only is the exercise good for you and your productivity level, but the habit of taking a daily walk with your mate allows you invest into each other.

Work less hours.

If you’re working over 50 to 60 hours a week, you need to figure out why. Are you taking on too many responsibilities? Are you managing your time properly at work? Learning to say no and blocking distractions with a closed door or a pair of headphones can do wonders for your productivity. The more you get done at work, the less you have to worry about work while you’re at home. It’s important to make every day geared towards having as much fun as you can. That often means that work shouldn’t be prioritized as much as it is.

Check out this chart that shows the level of productivity rise as the number of hours worked decrease. The more you work, the less you tend to get done.

Get your sleep.

This might seem obvious, but too often people are coming into the office with only a few hours of sleep to support their day. Also, the old school way of thinking that allows for one day of rest each week is so important for a balanced life. Even if you’re overwhelmed or “too busy” take the time to sleep soundly every day, do it anyways because doing so will improve your productivity, your mood and your overall health. Plus, the ability to dream every day improves creativity and allows your brain to rejuvenate.

Unplug.

At some point in the day, most likely when you get home, you should stop using your cell phone and your laptop and enjoy other things. Reading a book, cooking, exercising, watching your favorite sports program or TV show, and managing your household are all good ways to spend your evening away from your cell phone. It’s also extremely important to stop messing with your phone at least an hour before bed in order to get a better nights rest.

Keep your health in mind.

This means keeping the amount of drinking, eating, veging, smoking or whatever habit you may face in check. The healthier you are, the more productive and happy you will be. Make every day about adding those helpful habits that improve your life, and every day you will get a little bit better. We all know what needs to be changed in our life, but most of us are so overwhelmed that we can’t put our energy into change. That’s why we need to make time on a daily basis to invest in our own happiness, health and relationships. Because in the end, those are the things that matter.

 

Lack of Sleep and Why It’s Dangerous

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

The number one think taxing your productivity is a lack of sleep. Yes, there are only so many hours in the day, and there is so much stuff you have to do… exercise, eat, bathe, manage a household and work. Plus, we’d ideally like to fit in some free time to rejuvenate.

But trust me- your mind and body will eventually shut down on you if you don’t make sure that you get enough rest. Going to bed right and at a decent hour should be your priority.

It can be difficult to get to bed and get your required amount of sleep because of work, family, and social obligations. If don’t get enough sleep as much as you should, your mind and body will not operate at full capacity and your productivity in the workplace will be less.

Sleep is a valuable tool that will enable you reset your body and brain. Sleep gives you a chance to get rest so that you may start all over the next day. You can never quite get caught up when you don’t get enough sleep.

It’s recommended that you allow yourself at least six to eight hours of time for sleep. Of course everyone experience short nights here and there, but whenever possible, try to look for quality time to sleep.

You will make your thinking more clear, your afternoons will not seem as long, and because you are well rested, you will show in your work and how you deal with your relationships. Your productivity in the workplace will also be superb!

It’s also important that when you sleep, you sleep well. Here is some advice.

To learn more on Andy’s programs

 

Two Proven Supplements That Help With Insomnia

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

If you are an insomniac, you could give sleep-inducing supplements a shot!

If you are an insomniac, you could give
sleep-inducing supplements a shot!

If you really have trouble sleeping at night and simply keeping tossing around in the bed throughout the night, it is best to think about taking some supplements that will help induce sleep.  There are various dietary supplements for insomnia available in the market that can help you to sleep better but one has to be wary about what kind of supplement they pick.

While most of these supplements might be herbal and perhaps are meant to be a natural remedy of some sorts, these supplements can still have their side effects. For instance they might obstruct the effects of other medications and hamper the absorption of essential vitamins in your body. Though scientific evidence is still being collected for the effectiveness of sleep-promoting supplements, you can still manage to find some remedies that can work brilliantly for you.

To help you out, mentioned below are the two supplements that have the most scientific evidence present, advocating their efficiency:

Valerian: The mentioned name is naturally occurring herb which is known to have sedative effects that can induce sleep.

Melatonin:  Our bodies are meant to produce melatonin naturally at night. Though melatonin supplements available in the market might not work for everyone, they might just work for you.

To learn more on Andy’s programs

 

Silence The Chronic Worries To Be Able To Sleep Better

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

In order to sleep better you need to train your brain to correlate the bedroom with sleep!

In order to sleep better you need to train
your brain to correlate the bedroom with sleep!

Are you one of those individuals who lie awake thinking and worrying of daily matters even when you are exhausted as hell? Getting fixated about something and constantly worrying about it will disrupt your sleep and as a resultant the lack of sleep will make you snappy and cranky the next morning. Constant worrying can keep you up at night and make you tense and edgy during the day. There are several things you can do to combat this habit.

Keep all activities other than sleeping and resting out of the bedroom: Your aim is to train your brain to relate the bedroom with rest, sleep, and nothing else. You are not meant to do your office work, attend co-workers phone calls, play video games, read or work on your laptop in your bedroom. By training yourself to do so, every time you are in your bedroom your brain will automatically correlate it to the fact that it is time for you sleep!

Keep the bedroom clocks out of sight: Often when you are unable to sleep and have to wake up at a particular time, you keep staring at the clock restlessly, trying to figure out minute after minute, how much time you still have on your hands for sleeping.  So to get rid of this habit, keep the clocks away from sight and just use the alarm instead.

To learn more on Andy’s programs

 

 

Be Healthy and Maintain Productivity in the Workplace

A little bit of exercise every day can help you feel good and maintain productivity in the workplace.

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance

One of the major benefits to leading a healthy lifestyle is that you no longer feel excessively stressed at work. This enables you to focus fully on your work and maintain your levels of productivity in the workplace. Consider these lifestyle choices and reap the rewards at work!

Reduce Caffeine Levels

We may often find that a cup of coffee will give us a temporary high that allows us to relax. However, one of the problems with this is that the high is usually followed by a low. When we crash, we find that our energy levels are sapped and we can become irritable. This is not a good state to be in when you are working. The short-term high that you get merely masks the real issue; try to find an alternative method to cope with your stress.

Get Enough Sleep

Everybody needs to recharge his or her batteries after a long day at work. All too often, however, we do not see sleep as a priority; we will work hard and then play hard. Whilst this can be maintained in the short term, it is wholly unsustainable. Make sure that you get a healthy amount of sleep to enable you to think rationally and keep your productivity in the workplace at a high standard.

Exercise Regularly

There is nothing like a good work out to release all of your pent up stress. Whether you are going for a jog or taking up boxing, you will find that you feel refreshed and ready for what lays ahead. When you lead a healthy life, your levels productivity in the workplace will increase naturally.

For more information about Andy’s work-life balance programs, Contact Us Now!

 

 
Page 1 of 3123

Change Your Day, Not Your Life
A realistic guide to sustained motivation, more productivity, and the art of working well
read more

About Andy Core
Author and speaker on work-life balance, productivity and wellbeing
read more

E-Newsletter
Receive monthly email tips, research, how tos...
read more