First of all, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.
Sleep can be elusive at the best of times, but in the midst of the current coronavirus pandemic, it can be even more difficult with so many emotions and thoughts going through our minds.
Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.
Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use.
A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.
Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.
In these bewildering times, you may find some solace and strength from the Northumbria Community, especially their regular Daily Prayer. These can be used by individuals, families and friends and can be easily shared over the telephone or via video calls. They can provide a much needed daily routine and a sense of grounding in a rapidly changing and confusing world, where we are all asking many questions and searching for answers that may not immediately be to hand.
If you’re having to self-isolate or work from home (or simply not going out so much) in the current coronavirus pandemic you might be considering some new computer equipment. A Chromebook is an excellent choice, but you might have some reservations or even believe some of the myths.
For a start, Chromebooks are not just a browser with a keyboard. There’s so many apps (probably the same ones you use on our smartphone) that you can install to do all the things you do on a laptop. You can easily stream music and watch movies, even in full HD if you go for that option. Editing photos is a breeze.
You might think that Chromebooks are cheap and not worth buying. Not true. Yes, you get what you pay for, but there are some excellent budget models as well as very high-end ones.
Finally, you might think switching to a Chromebook is complicated. Sorry to disappoint you again, if you can use a laptop and a mobile you can use a Chromebook. You can also access your work on all three and synchronise etc.
Oh, and I didn’t mention that they’re stylish, light, have an incredibly fast start-up time, and a battery charge lasts forever!
Until now, if you wanted Microsoft Office on your mobile device you needed an app for each of the individual elements, namely Excel, Word and the like. With the recent release of a great new mobile app, all these have been combined into one app, including Microsoft Office Lens. You can uninstall the individual apps and enjoy a fully-integrated experience.
The apps have been redesigned from scratch and there are some new features, one that I’m finding especially useful is the ability to make notes with simple formatting that synchronise on all your devices. For me, the latter has obviated the need for a separate app I previously used for notes. All in all, an app well worth checking out.
Years ago you used a photocopier, more recently scanners became available, firstly on their own and then incorporated into printers. You could also get portable scanners, where the document to be scanned is drawn through the device (I’ve still got one somewhere). But then came along the smartphone.
It’s so easy to snap a document on your mobile these days, and there’s also some great scanning apps available that add a myriad of features. One that I use practically every day is Microsoft Office Lens, usually sending the scanned image straight into Evernote (my note-taking app of choice that is multi-platform and synchronises across all devices). Why not check it out? It’s free, by the way.
Please note: Since posting this, the app has been included in the new Microsoft Office Mobile App which combines all the individual office apps into one.
No one wants a slow watch, or do they? In our busy world, maybe we need to think again about the meaning of time and how we can best live in the present. The present is the only time we’re given to live in, the past has gone and the future is not guaranteed.
Last year (as our family is now complete and we’d celebrated our fifth wedding anniversary) I decided to buy Naomi an eternity ring, and because she knew I’d had my eye on a Slow Watch for a while, she bought me the watch in the photograph as an early retirement present (I retire in July this year).
I’ve had an app called TerraTime Pro on my mobile for a while now, and this has the concept of an hour hand that rotates once every twenty-four hours, rather than once every twelve hours. The idea is to reconnect with the rhythms of earth and sun, night and day, moon and stars. This is also the concept behind the one-hand of the Slow Watch.
A Slow Watch allows you to see the entire day in one view and experience time in a natural way. It fundamentally changes the way you look at your watch and gives a much better consciousness about the progression of the day. With only one glance at the watch, I get a good orientation of where I am in the day. Taking a closer look, I get a precise enough indication of the time.
This way of showing the time is inspired by the original clocks that were based on the sun clock. Those early clocks had only one hand and displayed all twenty-four hours, and you can still see them on some old church towers.
In modern life it’s so easy to chase the minutes and get stressed by time, maybe we’d all benefit from turning back time and being slow again.
Mind you, I currently only tend to wear it on my day off or holidays. Perhaps I’ll wear it more when I retire.
You’d never keep paying for something you’d already paid for, or would you? Well apparently, lots of people do continue to pay for their smartphones even after they’ve been paid off in full.
This has been in the news recently, and it was highlighted again today (click here). For example, you take out a contract for two years and at the end of this period you have paid off the cost of the handset – but, unless you change the contract, your provider will continue to charge you for the phone!
My contract has just ended, but I don’t need or want the latest handset as my existing one is working fine. I’m more interested in reducing my monthly phone bill. It was a simple process (involving just a few clicks) to switch to a SIM only contract and save myself money – I just hope my smartphone keeps going long enough to enjoy the savings!