How To Optimize Your Time- Part II

We all need more time! In this post, I continue my list of suggestions on how to leverage your biology to optimize your day based on a recent article in Psychology Today (“Building The Perfect Day,” February 2015.)

Breaks. The most effective workers are those who take breaks- a lot of them. Therefore, do not schedule clients back-to-back for your entire day! Ideally, you should have at least a 10-minute break for every hour that you work. Take some time between clients for yourself, and you’ll be able to better focus during session.

Lunch. Don’t wait too long to have it- putting lunch off can hinder your brain’s ability to focus. Remember that glucose is the primary fuel for the brain, and you need your brain to be functioning at optimum levels. And don’t shy away from a large meal. It is actually better to eat a larger lunch and a smaller dinner. One reason is that when your body digests a large meal, it thinks it will be awake for a while.

Nap. We all know that there is nothing better than a nap after lunch! But…did you know that a short nap (no longer than 40 minutes) help your brain consolidate information, so there is room for more data? This is why we feel mentally alert after a short nap. So stop feeling guilty and take one. If your workplace makes this impossible, then reserve this time for tasks that don’t require a lot of mental energy, such as catching up on routine paperwork or running errands.

Snack. To function optimally, you should eat every three to four hours. Otherwise your blood sugar will drop and you won’t be mentally alert. But don’t eat garbage. Eat a combination of protein and complex carbohydrates such as plain yogurt with oatmeal, or an apple with peanut butter, one of my personal favorites.

Socialize. Did you know we are programmed to be with other humans at dusk? In evolutionary terms, this was because it’s more difficult to see predators in the dark, and there is safety in numbers. So, this is a great time for connecting with colleagues or friends.

Dinner. Eat dinner at least 3 hours before bedtime, to ensure your body temperature drops so that you’ll feel sleepy. Besides, eating too close to bedtime can cause acid reflux. For those of us who see clients in the evening, this might not be possible. However, what you can do is eat a bigger lunch and a lighter dinner.

Bath. Take a hot bath about an hour before you want to go to sleep. The drop in body temperature afterwards will help you feel sleepy.

Read. Read a relaxing book that helps take your mind off your day and you will sleep better. Perhaps more importantly, avoid electronic devices for at least two hours before you go to sleep.

Go to bed on time. Lastly, be sure to go to bed on time (see “Waking up,” above). Keep a consistent bedtime and you will optimize your sleeping time.

Yours in the Joy of Knowledge,

Dr. Barbara LoFrisco