tips to get good quality sleep
In a time of such uncertainty, good quality sleep may not come easily to many of us. learn some tips to get good quality sleep here.
Luke Gupta, who works as a senior physiologist and sleep scientist for the English Institute of Sport, helps ensure Great Britain’s top Olympians get a good night’s sleep before big competitions.
He shares his tips to get good quality sleep amid all the anxiety brought on by the coronavirus pandemic.
1. Are you calm before bed?
Inevitably there will be nights when you go to bed and you are not calm. You might have just had a stressful phone call or checked the latest coronavirus news before you went to bed.
Of course we want to know what is going on because there is a lot of uncertainty. The problem isn’t necessarily that we’re doing that – it’s the timing of it.
It creates a sense of heightened alertness that means it will take a long time to go to sleep. If you have just checked the news and it’s stressed you out, don’t try and sleep because it is unlikely to happen.
If that is the only time at which you can do that then it is OK to go to bed later and have a wind-down routine.
Instead of just turning the light off and trying to sleep, you are better off getting up and going to do something relaxing like watching TV or reading a book, then going to bed in a much more relaxed state, than forcing sleep.
It is OK to go to bed later because it’s better to go to bed in a relaxed state than it is in a stressed state.
2. Are you appropriately sleepy?
Sleep is like an elastic band. It stretches while you are awake and the stretchier the band is when you go to bed, the quicker it’s going to snap back – which represents falling asleep.
If you have been awake for a very long time, you are very sleepy when you go to bed and the likelihood is you will fall asleep very quickly.
Exercise also drives our sleep. By doing a certain level of activity in the daytime, it makes you sleepier at night.
Athletes want to go to bed the night before competition and get a good sleep because they think it will have a big effect on their performance.
But it doesn’t work like that. If you go to bed slightly earlier than normal because you want to get more sleep you won’t be very sleepy – that elastic band won’t be stretched.
If you go to bed earlier than normal and it’s a time when you’re not feeling sleepy, it will give you more chance to worry so you will spend more time in bed thinking.
So don’t go to bed unless you feel sleepy. You wouldn’t go to a fridge unless you felt hungry but for some reason we tend to go to bed at certain times when we think we should go to bed, as opposed to when we should.
If you go to bed when you feel sleepy, you will fall asleep faster and will get better quality sleep.
3. Is it the right time of day?
People have a preferred bedtime and before this isolation we went to bed at a certain time driven by the time we needed to get up in the morning.
That has been removed a little bit and some people have the opportunity now to go to bed at a time that is suitable for them.
Even though we have more flexibility about our day, it’s important to keep a structured bed and wake time.
Once people have worked out what a suitable bedtime is for them, it’s important to establish some regularity around that. Our sleep works well when it’s regular. If your sleep times start chopping and changing, our sleep isn’t going to be great.
You don’t have to go to bed and wake up at the exact same time every day, but you create a sleep window and then there’s a bit of a buffer of about an hour either end. You can lie in for an extra hour or go to bed an hour earlier or later.
4. Is the place you are sleeping in familiar, safe and secure?
Most people will sleep in a bedroom which will be safe and secure. When we say is the space familiar, the question is is it familiar with them? But also, is it familiar with sleep?
It is great to keep the bedroom as a place of sleep where possible. If you can’t do that, you have to try to avoid using your bed for anything other than sleep.
And if you do have to use your bed for work, you could put a blanket over it during the day so that it looks different at night.
It can also help if you change your posture and sit upright so you are doing something differently to what you would do when you sleep.
5. Are you getting enough light exposure?
Our bodies are trained through exposure to light to be awake during the day and sleep at night.
At the moment we are all contained and going outside as little as possible for good reason but that brings about the challenge of not getting enough light exposure. If you get a constant low level of light there is no real distinction between night and day.
You have to be more creative, so if you are doing exercise try and do it in your garden. If you are going to sit down and work, try and do it next to a window.
That ensures we are training ourselves to be awake in the daytime and sleep when that light is not there at night.
Dave Calhoun Net Worth
Dave Calhoun net worth: David L. Calhoun is an American businessman and president and CEO of The Boeing Company. He was appointed after the then CEO, Dennis Muilenburg, was fired amidst safety issues regarding the 737 MAX after two fatal crashes that claimed the lives of 346 passengers and crew on board. Read on to find more information about Dave Calhoun net worth in this article.
Calhoun was born on April 18, 1957 in Philadelphia, Pennsylvania. He grew up in Allentown, Pennsylvania, where he graduated from Parkland High School in 1975. In high school, Calhoun was one of three captains of the varsity basketball team and he played golf In 1979, he graduated from Virginia Tech with a degree in accounting.
After Calhoun graduated from college, he gained employment at General Electric (GE). He decided to work for GE at that time, due to its close proximity to where he lived in Lehigh Valley.
He worked at GE for 26 years, overseeing transportation, aircraft engines, reinsurance, lighting and other GE units, before ultimately being appointed as vice chairman of the company and a member of GE’s Board of Directors in 2005.
Calhoun left GE to join privately held global information services firm VNU as CEO in 2006. Under his leadership the company rebranded itself as Nielsen Holdings, returned to the public markets in 2011, and was added to the S&P 500 Index in 2013.
In 2014, Calhoun became executive chairman of Nielsen and also joined The Blackstone Group as a senior managing director and head of portfolio operations and a member of Blackstone’s management committee. Blackstone had been one of six private equity firms that backed Nielsen’s transformation. During his career, Calhoun was on the board of directors of Caterpillar, Gates Corporation, and Medtronic.
Since 2009, Calhoun has served as a director at Boeing, and was named lead independent director in 2018. In October 2019, he was named chairman of Boeing in the wake of the Boeing 737 MAX groundings, and on December 23, 2019, he stepped down as chairman in preparation for becoming Boeing’s CEO and president, effective January 13, 2020.
Dave Calhoun Net Worth
Dave Calhoun net worth is estimated at $ 30 million. In 2020, Calhoun earned $21.1 million in compensation. Calhoun owns over 5,000 units of Boeing Co stock worth over $4,499,450 and over the last 12 years he sold BA stock worth over $20,667,800.
Oliver Zipse Net Worth
What is Oliver Zipse net worth: Oliver Zipse is a German manager who has been serving as Chairman of the Board of Management (CEO) of BMW. He has been the CEO since 2019. Read on to find Oliver Zipse net worth here.
Early life and education
graduated from high school in Bensheim in 1983. He studied computer science and mathematics at the University of Utah in Salt Lake City from 1983 to 1985 without obtaining a degree. In 1985 he switched to mechanical engineering at the Technische Universität Darmstadt and graduated in 1991 with a degree in mechanical engineering.
In 1999 he also graduated from the Kellogg-WHU Executive MBA Program which is a joint MBA degree from Kellogg School of Management, the USA, and WHU – Otto Beisheim School of Management, Germany.
Zipse has spent his entire professional life at BMW AG. He joined the company in 1991 as a trainee in development, technical planning and production. From 1992 to 1994, he worked as a project engineer in technology development. From 1994 to 2006, he held various leadership positions in development, production and production planning in Munich and South Africa.
From 2007 to 2008 he was the plant manager at the Mini-plant Oxford. From 2009 to 2012, he was head of technical planning before becoming head of group planning and production strategy from 2012 to May 2015.
On May 13, 2015, he was appointed to the board of management of BMW AG, succeeding former chairman Harald Krüger; Zipse moved up to that position from a management role in product strategy and running the Mini assembly plant in England. His primary responsibility in that board role was for production.
One news report summarized his achievement as: “Under Zipse’s watch, BMW’s efficient production network, which he expanded in Hungary, China and the U.S., has helped the company deliver industry-leading profit margins despite its relatively small scale”.
On July 18, 2019, Zipse was appointed chairman of the Board (CEO), effective 16 August 2019. He was described by Norbert Reithofer, chairman of the supervisory board, as “a decisive strategic and analytical leader”.
Oliver Zipse Net Worth
According to mywage, Oliver takes a monthly salary of $290,000 and an annual salary of over $3 million as CEO. Zipse is an advocate of experimenting and pioneering new technologies within the BMW group
Charles Woodburn Net Worth
What is Charles Woodburn net worth?
Charles Woodburn is a British businessman who has been the CEO of BAE Systems since July 2017.
Woodburn earned a bachelor’s degree in electrical sciences from St John’s College at the University of Cambridge in 1992 and a PhD in engineering from Cambridge University, followed by an MBA from Erasmus University Rotterdam.
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Before working for BAE Systems, Woodburn was chief executive of Expro Group, which surveys and manages oil and gas wells around the world. He had also spent 15 years at Schlumberger, an oil services company, overseeing major projects in Thailand, Australia, and the US.
On joining BAE Systems he was to be paid a base salary of £750,000 a year and given more than £1.6m to buy him out of incentive schemes at Expro. It was reported in December 2016 that he was paid a total joining package worth £3 million.
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