The ramblings of a self-proclaimed call center veteran - on surviving the Philippine Call Center industry.

Wednesday, October 26, 2011

TIPS ON - HOW TO GET SLEEP


Please check out my guide on Surviving the Night Shift -- this has good sleeping tips as well.


DISCLAIMER: I did not write this nor am affiliated with this post, but it's full of great information.
Source: Keeper of the Home (Link Below)

1) Make sleep a priority :: Look at sleep as the restorative period that it is rather than an inconvenient obligation. Give your mind, body and soul the opportunity to rest and rejuvenate.

2) Establish a routine :: Bedtime routines aren't just for children. Try to go to bed at the same time each night and wake up at the same time each morning, regardless of the day of the week or if you've had a rough night's sleep. Wake up within 30 minutes of your waking time each day of the week. This will help your body clock set itself correctly.

3) Relax :: Can't sleep? We're not able to will ourselves or make ourselves go to sleep. We need to lie down, close our eyes and relax, waiting for sleep to overtake us. But the relaxing part of that equation often fouls up the entire formula. Drink a cup of chamomile tea or warm milk, take a warm bath or read a book for a few minutes before turning off the light. Give yourself time to slow down and unwind, letting your body know it's time to prepare for sleep.

4) Add a mind purge :: When I can't sleep because I've got too much on my mind, I've found that simply having a pad of paper and a pen by my bed comes in handy. Thoughts, plans and worries can often interfere with our ability to relax and fall asleep. Write down everything that comes to mind in a 1 to 3 minute period. As simple as it sounds, it will enable you to free your mind of those thoughts and avoid carrying them to bed with you. With less on your mind, you are free to relax and drift off to sleep.

5) Get your Body movin':: Getting some form of physical activity during the day will help your body differentiate between daytime and nighttime, making it easier to get to sleep and stay asleep when you want to. Avoid strenuous exercise and activity within 4 hours of going to bed so your body will be able to relax in time for sleep.

6) Eat well and wisely :: Ditch the Standard Diet and eat real food. Make your noon meal the largest of the day rather than your biggest meal being a few hours before you are going to try to sleep. Digesting a large meal will keep you awake and unable to drift off to sleep.

7) Make your bedroom a restful place :: Keep your bedroom free from unnecessary clutter and distractions. Remove the TV and designate another area of your house for your desk and computer (or put them behind doors if they must stay in your room) so as to free your mind from thinking about work and other things.

8) Limit caffeine (or better yet, quit it all together) :: Use coffee, pop, caffeinated teas and even chocolate in moderation. Caffeine is a powerful stimulant. Even if you only drink caffeine in the mornings, it makes it more difficult to fall asleep at night and affects the quality of sleep that you are able to get. It is difficult to quit (I know! I used to be a Diet Coke junkie.) but it's worth it.





Original link for the post above: http://www.keeperofthehome.org/2011/01/the-benefits-of-sleep-8-tips-for-getting-quality-sleep.html

4 comments:

  1. many rely on beer but it only lets you sleep, not have QUALITY sleep.

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  2. yes i agree, lunch for call center agents should be the biggest meal. also, don't operate your laptop on the bed. use a desk. the bed should only be for sleeping.

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    Replies
    1. thanks for the insigh Ashby...when it's time to sleep, then sleep

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  3. The best sleeping pill I tried is Pure Rest. As the name connotes, it only has pure melatonin which is a naturally-occurring substance in our body which controls our sleep-wake cycle. It comes in a small white tablet which can be chewed or dissolved under your tongue. It promotes quality sleep so even if you only have few hours, you won't feel stressed when you wake up. It costs 950/bottle (56 tabs) but 19/tab so you would be able to save in buying the bottle. It's manufactured in the US, safe, effective, no prescription required as it is not addictive and only available through direct selling. Contact me for orders @ 09175306308. :)

    ReplyDelete