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Why You Should Do What Kit Kat Tells You

Why You Should Do What Kit Kat Tells You

When it comes to our careers and work in general, thriving and growing within our job means we need to be as productive as possible. Getting results means getting things done but when we’re in this mindset we usually end up sacrificing breaks in order to create more time.

While this can bring about results in the short term, over time it can lead to burnout and feeling mentally drained. Our productivity will eventually take a nosedive simply because we haven’t taken time out to switch off and take a breather.

Tiredness and fatigue is a result of our bodies not getting enough time to restore energy plus adding skipped meals into the mix means running on empty with no sufficient nutrients and energy to be the productive person you want to be. It’s a vicious cycle that many of us jump into.

Why Don’t We Take Enough Breaks?

It’s a catch 22 that we skip our breaks in order to be more productive yet the more we do this the less productive we actually become. So why do we do it?

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No time. Feeling like we have more work than time to complete it is common. Constant emails and meetings means when we step into the office in the morning time can fly into mid and late afternoon. Yet you feel you never get anything finished – there are even more emails and meetings piling up for the next day.

Afraid of what others think of you. Even if your boss isn’t that demanding, you don’t want to seem like you’re skiving at work by taking too many breaks. This is worse when you work in an open-plan office where people can see your every move. You can start to feel paranoid when you take your third 10 minute break of the day feeling that your colleagues or managers are judging you.

You don’t think breaks are necessary. Many people find breaks inconvenient and think sitting down and relaxing for 10 minutes is a waste of time. It can feel unenjoyable when you know you have so much work to be getting on with that many just don’t take that needed break.

You don’t know how to take a break. Many places of work encourage people to take breaks away from their desks but if this isn’t the case for you, sitting at your desk can lead to scrolling through your Facebook or Instagram feeds. While this may feel like a break, it doesn’t relax your mind or really give your mind the mentally productive break it needs.

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What Actually Happens If We Don’t Take Those Needed Breaks?

Performance decreases. Research has shown that working on a task for long periods of time without a break creates a decrease in performance overall. While taking regular breaks increases performance on the task at hand.

Procrastination increases. Getting into the flow while working is a great feeling but this doesn’t last forever. As humans, we get bored and this usually leads to procrastination. Our brains aren’t designed to focus for long periods which is why taking a break is more beneficial and gets us back on track when boredom sets in. It’s all about “deactivating and reactivating”[1] our goals to stay focused.

Attention span is shortened. The average attention span for an adult is between 15 and 40 minutes. This can decrease even more if you continually never take breaks. In other words, we end up running on empty in terms of cognitive function which can be resolved by taking time out for our brain to reboot.

Fatigue and burnout. A burnout is usually the last thing to happen but it’s the collective routine of not pausing to take time out. Tiredness and fatigue is usually the precursors and indicates that our body is getting worn out. This can result in the task taking longer to complete or getting sick resulting in tasks not being completed at all.

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Take Breaks to Increase Your Productivity and Wellbeing

Track and limit the time you spend on tasks. Do you know how much time you actually spend on daily tasks? Research suggests[2] that only around 17 percent of people know the amount of time that goes by when they’re tackling a task. Be aware of how much time you spend so you can gauge a better understanding of a productive schedule and when to interject breaks.

Shift your mindset. Often our biggest hurdle is not accepting that breaks are for our benefit. Start to view taking breaks as a necessity rather than a hindrance.

Never skip meals. Scheduling lunchtime meetings or using your lunch hour as a way to keep up with mounting work is extremely detrimental to your productivity. Skipping meals or rushing them will only harm your health and long term productivity. Use this time to relax and think of things unrelated to work as this reboots the brain as you nourish it.

Throw away excuses. ‘I don’t have enough time’ may have crossed your mind numerous times but we have to bin the excuses. Help yourself by making a list of what you need to get done for the day to help declutter your mind but remember to include breaks in this list as they’re just as important. This will help speed up the process of getting things done.

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Consider exercise. Sitting down away from your work or taking a nap are great ways to rejuvenate. But research published in the Journal of Occupational and Environmental Medicine[3] has found that incorporating exercise into your work day may help improve productivity. Try joining a gym near your work, go for a lunchtime run or a simple walk to get your brain energised and ready to tackle work again.

Just Take That Break!

Try not to convince yourself that working for long stretches is the optimum productivity strategy. It’s clear from research that our brain isn’t designed to concentrate for long periods and needs time to switch off in order to work at its best.

One study found the secret to the optimum routine for productivity: working for 52 minutes and breaking for 17 minutes[4]. This created the best work flow for highest performance.

So ditch the excuses, don’t work through lunch, take time to eat and refuel, and even consider going for a workout. Whatever it is you do, make sure you carve out important time to reboot your brain and watch your productivity levels rise!

Featured photo credit: rawpixel.com via pexels.com

Reference

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Brian Lee

Chief of Product Management at Lifehack

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Last Updated on March 30, 2020

Reasons of Insomnia and How to Combat It (The Complete Guide)

Reasons of Insomnia and How to Combat It (The Complete Guide)

Having issues sleeping is a sure fire way to live a less fulfilled life. Personally, I’m a believer that getting enough sleep consistently is one of the best things that you can do for your health. Feeling out of control and powerless over your ability to get a good nights rest can make you nuts.

If you’re struggling with insomnia, this article will help shed some light on the causes and provide resolutions to your sleep issues.

What Is Insomnia?

In a nutshell, insomnia is the inability to sleep. What’s so brutally torturous about insomnia is that you can be completely exhausted, yet unable to fall asleep.

Insomnia can be an acute issue (short term), meaning that it can creep into your life for a night or a few weeks.

It can also present as a chronic issue, meaning it ebbs and flows and comes and visits you every know and then, although uninvited. Chronic insomnia is diagnosed when the individual suffers at least three nights a week for three months or longer.

Symptoms of Insomnia

There are a spider web of symptoms that can root from insomnia, especially when it shows up chronically in your life. According to WebMD, general symptoms of insomnia can include:[1]

  • Sleepiness during the day
  • General tiredness
  • Irritability
  • Problems with concentration or memory

In addition to these general symptoms, insomnia can effect your relationships, career life and limit activities that give you joy, strictly because you don’t have the energy or motivation to do them.

Feeling exhausted really takes a huge toll on your mood, energy level and overall zest for life. Just like any issue, overtime a lot of other consequences can, and most likely will, result. This is so with lack of sleep.

Reasons of Insomnia

Insomnia can strike any of us at any point of our lives. A major cause of sleeplessness is stress and worry.

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I know that when I’ve had periods of time where there has been a ton on my mind, it’s resulted in sleep disturbance. I can recall nights just laying there as hours past by.

Below are more detailed reasons why insomnia would come knocking at your door:

According to WebMD, the causes of acute insomnia can include:

  • Significant life stress (job loss or change, death of a loved one, divorce, moving)
  • Illness
  • Emotional or physical discomfort
  • Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
  • Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
  • Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)

According to WebMD causes of chronic insomnia include:

How to Overcome Insomnia

There are, without a doubt, many things you can attempt to do differently in order to get your sleep habits back to a healthy state. Even if you’ve struggled with sleep for years, please know that you can find relief.

Here are 10 tips on how to combat insomnia:

1. Believe That You Can Develop a Healthy Sleep Life

Believing that you can is a huge part in getting beyond any difficulty. If that’s where you need to start, it’s worth really looking at your belief system surrounding what’s possible for your sleep patterns.

Just as if you didn’t believe that you can find love, if you don’t believe that you can find a good groove with your sleep, it will be very difficult to do so.

2. Stay Away from Any Screen Time Before Bed

Everything that you come across is being ingested, including what you watch and listen too.

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Be mindful to make time to wind down before bed by disconnecting from anything that’s coming at you. This can be a violent flick or a charged up sports game.

To go further, even if you’re watching something mellow, the blue light from screens can affect circadian rhythms, which can mess up your sleep cycle.

Just as you can feel super loopy after traveling that entails changing time zones, your devices can have a similar effect.

3. Have a Consistent Bed Time

I get it, routines can take the fun away from life, although some routines can guarantee that the fun will keep going around.

Just like little kids need consistency via their routines to avoid melt downs, we, as adults, need to do consistent things for our health to stay grounded.

Having a consistent bedtime routine allows your body to have a flow, which will help it, overall, function at its best.

4. Avoid Caffeine Intake After Noon

I know that asking some of you to avoid caffeine all together is just a hard “No.” Therefore, I’ll ask you to avoid any intake of caffeine after 12pm.

Why, you ask?

This gives your body time to process the stimulant effects that caffeine has and can potentially really help your sleep cycle.

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5. Keep an Eye on Your Alcohol Intake

If you’re struggling with sleep, drinking is one habit that can truly be interfering with your sleep.

Alcohol can cause waking in the night and interferes with sleep quality. It’s deceiving because initially alcohol can make you “pass out” and fall asleep quickly, although the deepest and most restful part of sleep, (REM), rapid eye movement sleep, is compromised when we drink alcohol.

This is why, even if we do sleep sound after a couple drinks, the quality of our sleep was not a pure that it would be without alcohol processing in our bodies.

6. Move Your Body Consistently

I feel like this suggestion is always on one of my tip lists! Getting regular exercise has so many benefits including what it can do for your sleep pattern.

Utilizing up some of your daily energy by moving your body is a win/win on so many levels. It keeps you fit, it keeps you feeling emotionally better, it helps release endorphins and it can improve the quality of your sleep.

If you’re having issues sleeping; try regular exercise. It could be a game changer for you.

7. Don’t Go to Bed Full

When we go to bed full, we are already at a disadvantage because being full is uncomfortable.

Eliminating any states of discomfort is a key step to ensuring that our sleep is going to be higher quality. Be mindful of eating a big meal right before you go to sleep. Your digestive track will be happy not to have to go into busy mode when your system is trying to shut down.

8. Create a Zen Vibe in Your Bedroom

One of the key ways to create an ideal sleep environment is to bring a sense of calm and comfort to your sleep space. If you have the means, invest in nice bedding, buy an essential oil diffuser (lavender oil is great for calming), get some amethyst stones to promote calming and healing energy.

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Do your best to make sure your sleep environment is dark, quiet, and not too warm or cold. Do whatever you are called to do to make your bedroom a place of peace and rest. Need I say to avoid using your bed for anything other than sleep (or sex.)

9. Make a List

What do you mean make a list? I mean, that if you find yourself with a racing mind right before bedtime, write your thoughts down.

Take all the mental noise and write it down in a list type format to put it somewhere other than floating around in your head. This action has been so helpful for some of my clients that have struggled with sleep disturbance.

10. Find Flow through Rhythm

There have been times where I have literally self soothed my way back to sleep by finding rhythm. I’ve found rhythm with counting numbers; both backward and forward. Although, I don’t care what you count; just count.

Counting creates rhythm and it also creates a space to focus our thoughts. This is especially true for those of us who have a worried and racing mind.

The Bottom Line

As I mentioned a bit earlier, there is hope for anyone struggling with sleep disturbance. A significant first step toward addressing any issue is becoming more familiar with it.

We can combat this issue with understanding symptoms and causes. Often times, we’ve never been taught that simple, small habits that we’ve been doing can be the gateway to our disturbed sleep patterns. That one shot of expresso after dinner can be a killer for those of us struggling with sleep.

Do your pat to clear up all that you can on your end, but tidying up what’s within your control.

As always, if your symptoms continue there are specialist and other avenues to take. Talk with your medical doctor to get more details of higher levels of assistance toward your sleep.

Be well.

More Tips to Help You Sleep Better

Featured photo credit: Unsplash via unsplash.com

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