Distinctly Montana Magazine

H E A LT H Y, W E L L & F I T S P E C I A L S E C T I O N 53 of time, interrupted or low-quality sleep won't do as much to help you feel rested and alert the next day. Researchers suggest setting aside a regular time for going to bed and waking up, and trying to stick with that schedule as much as day-to-day life allows. is will help regulate your body's readiness for sleep and will make it easier to fall asleep faster and wake up refreshed. TYPE OF REST II: REST DURING THE DAY Nap pods aren't just for preschoolers and worn-out college students. ere's a rea- son that some of the biggest names in the corporate industry—like Google, Uber, and HootSuite—have designated nap pods for their employees. ey know that resetting throughout the day—even with a 20-minute nap—makes their employees more alert, focused, and helps avoid that 2 p.m. slump or dependence on afternoon caffeine. Work in a place without a nap room? Make an effort to rest your eyes throughout the day with the 20/20/20 trick. Every 20 minutes, push back from your computer and look 20 feet away for 20 seconds. is short break will refocus your eyes, give you something to look at that isn't an eye-strain- ing screen, and force a scheduled break that won't impact productivity. If you have the time, brief periods of stretching or meditation can increase positive thoughts, reduce stress, and help you focus on the rest of your day. ough it sounds counterintuitive, rest can also include exercise, in that it provides a break in the day from your typical routine. Already exercising regularly? at's great, but be aware of how your exercise schedule might impact your sleep. Studies have shown that exercising after work or at night can hinder sleep for many people. e endorphins flooding your body after a long day of work feel great, but can inhibit your ability to get to sleep. Try working out in the morning instead. Not a morning person? Give it a try for a few weeks. You might find that exercising in the morning—and unwinding after work— helps you settle down for the night earlier. TIPS FOR A BETTER NIGHTS SLEEP • If you must keep your phone in the bedroom at night, set the screen light to change when the sun goes down. Smart- phone screens emanate blue wavelengths, which elevate attention and mood but can negatively affect your ability to fall asleep at night. Many smartphones come with the option to remove the blue light from phone screens and can be set to automatically change with the sunset hours. • Try having a no-screen time in the 30 min- utes before you go to sleep. Read, journal, or relax and let your brain shut off without the bright light and stimulation of a phone, tablet, or television. • Do your best to avoid caffeine in the afternoon, especially if you're sensitive to it. Weaning off that afternoon coffee or energy drink might be challenging at first, but you'll see benefits in the long run. • Try to avoid looking at the clock, even if you're having trouble falling asleep. It will restart activity in your brain and could cause stress. TIPS TO INCORPORATE REST INTO YOUR DAY • YOU DON'T NECESSARILY NEED TO HALT ALL PRODUCTIVITY. Even closing your eyes and backing away from your computer for a few minutes will do wonders to reset your focus. Not lucky enough to work in an office with nap pods? Try these tricks, and slowly start incorporating periods of meditation into your day. • IF YOU HAVE 60 SECONDS: Push back from your chair, close your eyes, take five deep breaths. Aim to focus on your breathing for a solid minute. • IF YOU HAVE FIVE MINUTES: Stand up and stretch. If you're inside, walk outside the building, even if it's around the parking lot and back. Take this time to drink a glass of water. • IF YOU HAVE 20 MINUTES: Try a combina- tion of meditation, stretching, and yoga. It can be challenging to ease your mind into a state of meditation if you aren't used to it, and starting with a few stretches or yoga poses can help. A wide variety of guided meditations can be found online. Eight hours of sleep music, play all night. www.distinctlymontana.com/sleep181 DISTINCTLY MONTANA | DIGITAL

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