Tag Archives: sleep

6 Amazing Apps to Help You Unwind

You may think that the moment you slip off your work shoes and flick on the TV, you unwind. That the ball of yarn in your stomach, which has been winding tighter and tighter all day, will begin to unravel all by itself. Sadly, that’s not always how it works. You need to actively seek out that rest. You deserve it. It’s not easy to find a spare moment in which to have some much-needed “you time.”

By using these six apps, you can ensure you give yourself every possible chance to chill out whenever and wherever you happen to be.

1. Meditation made easy – Headspace

Sometimes, life gets caught in fast-forward mode. You’re watching the scenes play out, but things are going faster and faster, and you have a grand total of zero control. You want to hit pause. Well, you can. Headspace allows you to do just that. Rather than diving you head-first into the deep world of meditation, the app offers a simple introductory course. For the first 10 days, you have to spare just 10 minutes. Soothing sounds accompanied by a calm voice take you through every step. This course should guide you and teach you some of the basic strategies you’ll need, should you wish to incorporate mindfulness into your lifestyle. After the introductory period is up, you’ll have the option to pay a small subscription for the full version. Failing that, you can simply keep using the free app. The bite size meditation sessions can fit seamlessly into even the most hectic of lifestyles.

2. Wind down – Sleep Easy by Shazzie

Similar to Headspace, the Sleep Easy app offers a step-by-step course, which promises to teach you how to meditate and, ultimately, switch off. Shazzie is the writer and founder of the app. She is also an expert in so-called “life transformation programs.” The app features a 26-minute recording which seeks to help you drop off to a meditative sleep state. By the end of the sound bite, the app creator promises you will be “refreshed, renewed and resonating so much more from your heart and a place of stillness.”

3. Slumber in peace – Infinite Storm

infinite stormInsomnia is an increasingly common problem, and one which is oh-so-densely related to stress and anxiety. Spending the twilight hours counting sheep and praying to nod off to never-neverland is no healthy way to rest. According to one intriguing study, introducing white noise into the bedroom environment encourages 73% of children to drop to sleep naturally. There’s no reason that should not apply to adults as well. White noise can be anything from mechanically generated sounds to natural noises, such as rainfall. Infinite Storm is a free app that allows you to choose from a range of sound effects which will help you slumber peacefully. From “heavy storm” to “tin roof rain,” there’s a broad array of options. Choosing the right one for you is most certainly a game of trial and error. It’s worth experimenting with the choices a while, until you find the one that aids your sleep best.

4. Simple breathing tips – Breathe2Relax

This easy-to-use app describes itself as a “stress management tool,” but it can be so much more than that. In times of great pressure, your breathing becomes more and more shallow. Simply put, your brain fails to get the oxygen it needs, and this issue serves to exacerbate the problem. The solution is simple: diaphragmatic breathing. This app teaches you how to control your breathing by using straightforward self-training devices. You may not think that you need an app to help you do what comes naturally; but once you start using it, you’ll reap the rewards.

5. Find your Zen – Calm

calm appIf you’ve ever visited Calm.com, you’ll find the premise of this app is much the same as the site. The web page offers an array of calming sounds, which you can set to a timer on the background of your desktop. While the app version offers this function, it also includes a rather interesting “7 Steps to Calm” program. The instructive guide will teach you vital meditation skills, such as maintaining the correct posture and taking the time to evaluate how you really feel. If you’re new to the world of meditation, this app is a beginner’s crash course in the astounding art.

6. Drift off fast – Power Nap App

power nap appDo you feel drained and slovenly at times? Well, you’re not alone. Many of us experience these feelings, especially when we don’t allow ourselves the rest we need to function. Having a quick power nap may make all the difference. According to the National Sleep Foundation, a 20- to 30-minute sleep can increase alertness and help you rejuvenate your mind. Of course, there is always the unfaltering fear that you will fall into the deepest of sleeps and not wake up on time. The Power Nap App helps you avoid just that problem. You can set a timer of up to 30 minutes for your sleep. During that time, the app plays you pleasantly soothing sounds, such as birds and thunder. When the time is up, you’ll be awoken by your chosen alarm, such as bells or even soft piano music. If you’re struggling to fit a quick sleep into your day, this could be the app for you.

3 Simple Attitude Adjustments for Better Work-Life Balance

Work-life balance is all in your head.

But closing your eyes and visualizing an empty inbox or a completed to-do list isn’t quite enough to take you from stress-emailing under the table all through dinner to a full night’s rejuvenating rest free of work-themed dreams (or nightmares).

One of the worst side effects of work creeping into your personal life is all the feelings of negativity and guilt: they somehow seem to slip right past the five o’clock cutoff to accompany us on our commute home, through family hour, couch potato time, and straight into bed with us, where we wake up the next morning to their screaming with the voice of a menacing alarm clock.

If you want to leave work at work, you need to unwind your mind and put work in its place.

Me-time is a lost cause when all you can think about is office time. Try these three simple attitude adjustments to start your transformation from overworked, overstressed corporate burn-out to balanced, whole person with respect and reverence for your own personal time.

 

Attitude Adjustment #1: Swap prescriptive thinking for descriptive thinking

In our hectic professional lives, we devote unrecoverable quantities of time and energy to fretting about what we should have already done or really ought to be doing right now, realities and constraints of the current situation be damned.

Most of us are should-ing all over ourselves by late afternoon: I should’ve had a shorter lunch, how did I spend an hour and a half on that meeting, I ought to have finished this project an hour ago… But that kind of prescriptive thinking, prescribing what we think ideally should be happening despite the circumstances and constraints around it, is just making us more neurotic and stealing our time.

Handsome man working

The attitude adjustment: drop the prescription and switch to descriptive thinking, simply observing your situation without judgment and reporting to yourself on it: “Today I expected to spend one hour on this project. It took nearly three hours.”

Avoid the knee-jerk reflex to wag a mental finger in your own face, and instead take a dose of reflection: Why did this take me three hours? Did I forget to set aside time for research, preparation, etc.? Did something happen outside my control to change my schedule today? Was I maybe just not feeling particularly motivated?

These questions are infinitely more useful than berating yourself for not living up to your ideal reality. Should focuses on a past that you’ve already lost control of, while descriptive thinking is all about observing what happened today to better take on tomorrow.

 

Attitude Adjustment #2: Switch time management for energy management

Every day gives you the same 1,440 minutes of opportunity, and no matter how you “manage” those minutes, you’ll never budge that total by a single minute.

All the to-do lists and productivity hacks in the world are impotent against traffic jams, alarm clock malfunctions, gregarious coworkers, and the flu. Instead of starting your work day focused on managing your time, try looking to that other precious resource that you do have some control over: energy.

women working

Just as circadian rhythms like sleep determine our day-to-day physical cycles, we’re also subject to shorter biological rhythms that occur multiple times within a day: ultradian rhythms. And where you find yourself in the throes of these constantly-revving rhythms largely determines your energy levels at any given point throughout the day.

The secret of energy management is finding the rhythm of your own rhythm and moving to it instead of trying to overcome it.

Ultradian rhythms come in cycles of about 90-120 minutes from an energy peak to an energy trough, and those highs and lows are higher and lower at different times of day: Morning people get their most creative and productive work done after a crack-of-dawn yoga session, whereas for others the lightbulb only switches on at 4:00 in the afternoon while the rest of us are slumped over a desk in a pile of empty Starbucks paraphernalia.

By monitoring, understanding, and responding to your body’s own natural energy levels, you can mindfully ask yourself the right questions and deduce how to strategically apply your limited energy. Sometimes better work-life balance is as simple as moving that hour-long email session from your energetic morning hours to the energy-deprived afternoon.

 

Attitude Adjustment #3: Round up with the Rule of Quarters

Hofstadter’s Law is ridiculously simple yet infallibly true and unavoidably relevant to time management: Everything you plan for will take longer than expected.

And the Rule of Quarters is an equally simple and potent way of compensating for our inability to expect the unexpected. Just add 25% to every time estimate on your schedule.

check time watch
Image via Pixabay under license CC0

One hour meeting at noon? Give it an hour and fifteen. Four hours needed to prepare your presentation? Let’s call it five.

For extra efficiency, follow the spirit of this law more closely than its letter. Round everything up to the next hour or logical increment. (Your 35-minute commute is really closer to an hour anyways when you include parking, polite morning hellos, and making a cup of coffee at the office.) And when you feel like your estimate still might be cutting it close, don’t be shy about allotting an hour and a half for the hour-long task.

Indeed, overestimating is where the true bliss of the Rule of Quarters can be found. When you expected your errand to take an hour, planned for an hour and fifteen, but it only took fifty-five minutes, you’ve suddenly gifted yourself a surprise 20 minutes!

accounting working woman
Image via Pixabay under license CC0

The mental separation of work and life is just as important or more than the physical separation of leaving the office and heading home. This week, whenever you catch work stress creeping into the after hours, try checking it with one or all of these three attitude adjustments and get the down time you need and deserve.

The Best Sleep Money Can Buy

Let’s talk about sleep, baby. Be honest. Are you getting enough? Probably not, if: someone snores way too loud, flops from side to side all night, hogs the blankets or drags their workday baggage into bed like a soggy duvet. Sleep deprivation doesn’t help when you’re paying the cost to be the boss at the office, the gym, or the carpool lane.

The good news is that you actually can twist the “snooze or lose” equation in your favor without medicinal aid. But it’ll still cost ya. Business is booming for innovators in the deep sleep industry, and it’s truly in your best interest to buy in. Here, we’ve selected six items to help you get the best sleep money can buy.

Ghosts in “The Machine”

The launch of Casper’s new dual-layered pillows haunts competitors because they uphold the “snooze control” mystique that the brand’s mattresses have generated.

Casper Pillow
The Casper Pillow | Image Courtesy of ©Casper

Sound Asleep

Without the need for headphones or the threat of disturbing a bedmate, the Dream Pad pillow emits soothing musical vibrations through the inner ear via a wireless connection with smart phones.

dreampad pillows bed
All four sizes of the Dreampad pillows | Image courtesy of Dreampad

Siesta in Sync

Consumer Reports ranks the Ikea MORGONGÅVA (queen-size) mattress among the market’s best for ease of movement and lowest disturbance of a partner’s peaceful slumber. Bonus: It’s one of the few Ikea items outside of the food court that doesn’t require assembly.

couple sleeping in bed

Dryer Sheets

Recycle the bed sweat you dread nightly with a 37.5 (Celcius) Sheet Performance set that gradually converts absorbed moisture into a vapor that regulates body temperature and reduces the need to flip the pillow over and over.

sheets in bed
Image via Stocksnap under license CC0

Rise and Shine

Hit the sack with your mind at ease, knowing that the Crane + Canopy Nova Duvet cover lightens the chore of making the bed in the morning.  The design combines the duvet cover and flat sheet, shortening the time needed to straighten up and start fresh by 80 percent.

Bedroom interior in modern style, 3d images

Haute Pajamas

Fashion’s most influential arbiters currently rave about the “pajama look” that dispels previous notions about how to work the pre-dawn walk of shame. Suddenly, it’s stylish to stroll out for breakfast wearing little else than what looks like your boyfriend’s shirt. Labels like For Restless Sleepers defy explanations of how, when or where you slept.

fashionable sleep