Communications Ideas Leadership Productivity

Better Sleep = Better Communicator: Six Steps

Sleep is super important for our health and how we feel every day. But many experts say that most of us aren’t getting enough good-quality sleep. Why is that? Even though we know how important it is, we still struggle to get the rest we need. This shows that we really need to focus on sleeping better if we want to stay healthy and full of energy.

To help ensure that you’re getting the sleep you need to thrive, I’ve generated this guide to getting a better night’s sleep. Are you ready for some serious rest?

Why is sleep so important?

Sleep is an essential function for your body. It’s a chance for both your mind and body to recharge and recuperate and is vital for staying healthy. According to some experts, sleep can even stave off diseases.

Lack of sleep impacts your ability to think clearly, concentrate, retain and process memories and even communicate. As a rule, adults require between seven and nine hours of sleep a night, while children and teens need more. I’ve found 7.5 hours works for me, but I’ll gladly take 8 hours.

Getting into a good sleep routine and maintaining excellent sleep hygiene are both key for keeping you happy, healthy and well. A busy life, chaotic work schedule, poor diet and even a crowded, cluttered environment can all impact the quality of your sleep.

There are a number of changes that can help you enjoy a better night’s sleep and we will discuss the ultimate six step plan below:

1. Develop a sleep schedule

A sleep schedule is crucial if you want to enjoy restful, restorative sleep. You can achieve this by going to bed and getting up at the same time every day and not changing this by more than an hour on weekends.

Sticking to a consistent sleep cycle reinforces the natural sleep-wake cycle of your body, offering higher quality sleep.

2. Change your diet

It’s important not to eat too late or have a heavy meal before you’re planning to go to sleep. (It’s not always easy, but I love it when I stop eating late.) This can cause discomfort that can prevent you from sleeping. It’s also a good idea to avoid caffeine and alcohol because these can stimulate you and keep you awake.

While it can be tempting to keep munching and drinking before bed, this can disrupt your REM sleep cycle, reducing the quality of your sleep.

3. Create the right environment

Make sure your space is designed to facilitate a good night’s sleep. This means a room that is cool, dark and quiet.

Most important, you should primarily use your bedroom for sleeping. Do not work, watch television or eat in bed because all that can impact your sleep.

4. Create a pre-sleep routine

We taught our kids they had to do 5 things before going to bed (pajamas, brush teeth, etc.) and it worked! We adults kind of forget the magic of routings, but having a pre-sleep routine alerts your body that it’s almost time to sleep and this can result in a more restful night.

Take a long, hot bath, listen to relaxing music or try meditation for calmness. All of these send your body messages that it is almost time to sleep.

5. Get some exercise during the day

Physical activity helps guarantee a better night’s sleep, so make sure you’re getting fresh air and exercise every day.

6. Manage your worries

Worries and anxieties are also things that stop you from sleeping, so try journaling, meditating and writing to help keep your worries and anxieties in check. I’ve also intentionally stop reading work emails at night, knowing that I can better deal with them the next morning.

Final Thoughts

Developing a better sleep routine could be your secret weapon toward long-term health and success. It is hard to emphasize the importance of a good night’s sleep, but I’ve found I function better as a communicator, husband, father, neighbor – you name it. I hope you make the most of these six steps and enjoy those eight hours of shut eye.

Ideas Productivity Success Secrets

How to Impress a Boss You Rarely See

Wherever you work, impressing your boss is part of your job requirements. You probably know what to do when your supervisor sits in the office next door, but you may need to think more creatively if you seldom see each other.

Bridging that gap is a growing concern now that more employees work remotely or travel extensively for their jobs. Try these suggestions for hitting it off with your boss up close or long distance. The whole point of this is to anticipate and answer the boss’s questions or concerns before they ask. Doing that to their satisfaction is how you win their trust.

Traditional Methods for Impressing Your Boss

Some strategies apply in any context. Please your boss by excelling at your job and contributing to a successful team.

  1. Take initiative. Identify needs and propose solutions before anyone asks you to look into a situation. Focus on areas that are essential to the company.
  2. Continue learning. Take advantage of opportunities to expand your knowledge and hone your skills. Sign up for a webinar on the hottest trends in native advertising or the latest news on health insurance requirements. Send your boss a summary about how you’ll use what you learn to work smarter.
  3. Hold yourself accountable. Assume responsibility for your actions. Be prepared to explain your decisions and accept the consequences.
  4. Radiate enthusiasm. Go the extra mile with a smile. Empathize with your boss and colleagues. Cheer each other on during tough projects.
  5. Network vigorously. Technology makes networking easier for remote employees. Professional associations and industry events can help you to show your boss that you’re engaged with the key players in your industry.
  6. Deliver results. Meet and exceed expectations. Develop a reputation for high performance. Your boss’s confidence in you will grow as you prove that you can reliably work independently.

Remote Methods for Impressing Your Boss

Now that you’ve covered the basics, you can take some additional steps. Skillful communications and sound work habits will help you to capture your boss’s attention.

  1. Schedule virtual meetings. Dress up and arrange your work area to present a professional appearance to your boss. Prepare a dazzling slide show and stick around to eat lunch together online.
  2. Master social media and collaboration tools. Flaunt your technological savvy and connect with your boss. Tweet an interesting news story. Make it easy for your manager to track progress on each project.
  3. Check your internet connection. Maintaining a stable and speedy connection keeps your good qualities on view. You’ll also want to assure your boss that you’re protecting network security.
  4. Watch the clock. Are you in a different time zone than the rest of the office? Adjust your timetable so you contact your boss during the most convenient hours.
  5. Say good morning. Simple office rituals can have a great impact. As a substitute for greeting each other in the break room, send an early morning email to wish your boss a good day and let them know you’re at your desk.
  6. Post your hours. Work at being accessible. Let your boss know when you’re quitting for the day and when you’re heading out for lunch. For the hours when you’re on duty, respond promptly to your boss and colleagues.
  7. Take a break. Most of all, resist the temptation to work excessively long hours. In the long run, a sustainable pace will make you a more valued employee. Keeping your life in balance enables you to remain friendly and productive, which are traits that your boss will appreciate.

Show your boss that they can count on you to offer solutions and make them look good. You’ll earn their trust and build a mutually beneficial relationship, even if you work on opposite sides of the world.

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