How Napping Can Boost Your Energy, Mood & Performance

health nap sleep stress Jun 23, 2020

“No day is so bad it can’t be fixed with a nap” – Carrie Snow

When I talk to my clients about the importance of rest and recovery, I make sure to differentiate it from sleep, and instead, describe it as an active process that occurs 24-hours-a-day, 7-days a week.

Daytime rest or napping, for example, is a process which allows you to recover mentally and physically at almost any time (providing many, but not all, of the benefits associated with a physical state of sleep).

With the hectic pace of day-to-day life, many of us don’t get the recommended amount of sleep each night. Receiving a few less hours sleep for even a few nights can snowball into trouble, and over time, chronic sleep debt can contribute towards increased fatigue, increased stress levels, reduced attention span and decreased cognitive performance.

One way to combat the effects of sleep deprivation – and repay some sleep debt – is to incorporate daytime recovery into your...

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How Gratitude Journalling Improves Sleep

Journaling is a very powerful practice that some of the most successful people in the world do.

In this week’s blog I wanted to share a personal story of my discovery of gratitude, and in particular, the benefits that I’ve felt as a result of journaling around this concept.

Part of the reason that people have anxiety and trouble sleeping is a fixation on the things they haven’t done and what they don’t have.

For the intention of a pre-bedtime ritual, you could consider using your journal to capture stray thoughts and to get any random ideas or concerns out of your head and onto paper.

I have found that this practice alone helps to free up enough mental space to relax and wind down in the evenings, inevitably helping me to get to sleep easier.

If you’re reading this right now, chances are you far more fortunate than you realise, and you may have gotten out of touch with just how much you have to be grateful for.

Just the act of paying attention and...

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10 Tips For A Better Relationship With Caffeine

In my last blog post "Could Caffeine Be Your Sleep Thief", I discussed some of the problems that caffeine is causing for our sleep.

Here, I wish to outline my top 10 tips for developing a positive relationship with caffeine that will allow you to sleep better and still enjoy your coffee!

1. Set an unbreakable curfew – always enjoy your caffeine before noon (or earlier)

This means that your body will have time to remove the majority of it from your system before bedtime. The optimal curfew for most people will be 12 noon, however, if you are particularly sensitive to caffeine you might want to make your curfew earlier or even avoid it altogether.

2. Wait a few hours after waking up until you take your hit 

Circulating levels of the stress hormone cortisol are naturally highest in the morning upon waking. If you wake up feeling at-all stressed, there’s no need to add to this, so glide gently into your day and enjoy the benefits of mid-morning caffeine...

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Could Caffeine Be Your Sleep Thief?

Products containing caffeine are amongst the five most traded commodities on earth. 

It is the most widely used (and abused) psychoactive substance in the world and the only addictive substance that we readily give to children and teenagers. 

The reality is that we love caffeine, especially coffee.

There is little that can (or should) be done to change that, but with a little bit more awareness of your caffeine habits and some well-needed education on its potential side effects when over-consumed, we can be sure to enjoy our warm brew whilst still getting the best quality sleep possible.

Let’s start by busting some myths and identifying some home truths about caffeine. 

Home Truth #1: Caffeine does not ‘give you energy’

Caffeine hijacks the receptor sites of adenosine, a chemical which naturally accumulates in our brain over the course of the waking day that causes us to feel a natural pressure to go to sleep.

Caffeine blocks the ‘sleep...

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