Resting Throughout the Day

To be effective at the work place, you must get the proper amount of sleep the night before. Here are seven recommendations to get rest throughout the day--without putting a dent in your performance:

1) Find a quiet place in your office, an empty conference room, or a co-worker's office, where you can sit still for a few minutes without interruption. Two or three minutes in a semi-reflective state can regenerate your battery.

2) Go outside to a bench, your car, or some other safe haven to rest calmly.

3) If you use your car to honor appointments, arrive early. While parked, tilt the seat back and give yourself three minutes to close your eyes, take deep breaths, and re-energize. If you're concerned that you might nod off, buy a timer that will beep after three minutes, or set your watch if it has an alarm function.

4) Don't bolt immediately after eating lunch. Linger for an extra minute and give your food a chance to be properly digested.

5) Rest while you walk. This sounds like a contradiction, but you can walk hurriedly or restfully. On your way back from the restroom, a co-worker's office or lunch, mindfully and rhythmically stroll down the hall, fast enough that no one will accuse you of being a zombie, but slowly, so you hardly exert yourself. This can work wonders.

6) When it's late in the afternoon and you know your effectiveness is diminishing, head out. You're not doing anybody any good playing with appearances. You'd be better off recharging your battery.

7) Practice the same restful habits on Saturday and Sunday as you do during the week. Who says you have to go all out during the weekend? The opportunities for napping are much greater on Saturday and Sunday--take advantage of them.

When you're feeling drowsy, but you have to be awake and alert, think light and cold. With bright lights, your sense of alertness is enhanced and your brain switches on. Brightness equals awakeness.

If your office or work space is chilly (68 degrees or less), you're likely to stay more attentive and alert. When making presentations, it's better to have an audience cold and awake than warm and sleepy.

Getting A Good Night's Sleep, On the Road

You know the scenario: You're bedding down for the night in a hotel, and need a good night's sleep so you can summon enough energy for the meeting the next day. Unfortunately, the guest in the next room is trying to break the decibel barrier at 2:30 a.m.

Normally, you're a sound sleeper, but this time you find yourself awake four hours before you intended. What are some of the steps you can take before and after checking into your hotel to get a good night's sleep, regardless of your sleeping accommodations?

You Can Always Call the Manager

Noise is invading the space you've rented. If it's easy to determine the direction of the sound, and the intrusion is from the room to the left or right, tap on the wall. This sometimes works. In many hotels, the phone system allows you to readily dial adjacent rooms. If the noise is from across the hall, above or below you, you could call the night manager and ask him or her to handle the situation.

And a Gadget Shall Lead Them

To maintain control of potential sound disturbances, there are several essential items to have in your possession: A "sound screen," ear plugs, and a timer.

1. The Sound Screen® is a portable white noise device developed by the Marpac Corporation. The Sound Screen emits different frequencies and amplitudes of a droning, non-disruptive blanket of sound. You can use this device to minimize the effects of startling or disruptive sounds outside your room.

By placing the screen about 10 feet from your head in the direction of any disruptive noise, you are able to minimize its effects. It is another item to pack and adds weight to your burden, but how important to you is good sleep?

2. Create Your Own White Noise. If you're awoken and the offending noise isn't outrageous, use your TV set or radio as a white noise machine. Turn the TV (or radio) on to a channel that emits a static sound, and turn the brightness off or cover the set with a blanket or towel to minimize any light emanating from it. Position the TV between you and the noise.

Experiment with the thermostat. Perhaps you can turn on the fan, the heating or cooling system (depending on the season). Use the ventilation system as a white noise device, then adjust the number of blankets and sheets you need.

Space-age earplugs called Noise Filters® are available from the Cabot Safety Corporation. They cost little and weigh even less. Noise Filters are used by airline gate and runway crews (employees who guide planes to and from their gates). These plugs are industrial-strength, and render a near-silent world. The material in the plugs expands in your outer ear canal, blocking out sounds that most other earplugs cannot. 3. A timer--The third essential device is your own alarm clock, or better yet, the aforementioned timer. By setting a timer, you can wake up on cue and be free from your room telephone during the night. After all, anyone might inadvertently ring your room. When you remove the plug from the telephone, be sure to position the cord so that the end is exposed; it will serve as a reminder in the morning to reconnect the phone. Here are some names and addresses of the white noise suppliers I have mentioned:

Noise Filter®

Sound Screen® and Sleep Mate®

Cabot Safety Corporation

Marpac Corporation

5457 West 79th Street

P.O. Box 3098

Indianapolis, IN 46268

Wilmington, NC 28406-0098

Phone (317) 872-6666

FAX (919) 763-4219

How to Know When You've Arrived

While you will feel the difference of having had enough sleep, here is a checklist of indicators that let you know if you're getting the right amount of sleep:

* You look forward to facing the day.

* You no longer need an alarm clock to get up.

* You awake with energy, feeling great.

* Your eyes look clear, not red and bloodshot.

* You've put in a full workday and are satisfied with your achievements.

* You have sufficient energy for activities after work.

* You look forward to sex.

* Your joie de vivre is back.

Your life has achieved a level of fine balance.

If you're committed to getting the amount of rest you need, and are looking forward to being more alert and refreshed during the workday, you're well on the way to making this happen. Abraham Lincoln said that if a person has made up his mind to do something, he's already halfway there.


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Jeff Davidson, MBA, CMC, is a popular conference speaker and author of 28 books, including Breathing Space (Feb 2000). For books, videos, cassettes, or presentations, visit http://www.BreathingSpace.com, FAX (919) 932-9982, or call (919) 932-1996.