5 Tips for Taking Power Naps

Power naps are becoming more popular as people become more sleep deprived. Even if you have a full seven to eight hours sleep, you may find yourself sluggish during the middle of the day. Power naps can help you feel more energized after only 20 minutes. But if you allow your power nap to drift into full blown sleep mode, it will cause more harm than good. Here’s five tips to help you take an effective power nap and wake up refreshed.

Find a good place to nap. The ideal is a dark quiet room, but if that’s not possible, at least make sure it’s a place where you won’t be disturbed. If you’re in your office at work, hang a do not disturb sign on the door.

Drink a caffeinated beverage. This might sound wrong, but it works. Caffeine takes 45 minutes to get into your system. This gives you enough time to take your nap and have the caffeine start to kick in when the nap is over. You’ll wake ready to go.

Set an alarm to go off in 15-25 minutes depending on how long it takes you to go to sleep. You shouldn’t sleep for more than 20 minutes. If you do, you’ll wake up sluggish. Also if you have a tendency to snooze your alarm, set it across the room.

Try simple sleep techniques if you have difficulty falling asleep. Try counting backwards from 100 or concentrate on relaxing each muscle in your body. Or you can buy a sleep machine or play a sound track that induces sleep. As you get used to taking power naps, you will train your body to sleep during your nap time.

Get up and get moving. As soon as your alarm goes off, get up and do some physical exercises or splash cold water on your face. Do whatever you need to do to wake up.

 

Guest Author Carole Brown – 5 Ways to Renew Your Youth

CaroleBrown 2Carole Brown

Carole Brown lives in Southeast Ohio and is always on the lookout for catchy titles and suspenseful plots. The Redemption of Caralynne Hayman, her debut inspirational novel, was a ACFW Genesis semi-finalist. The first book, Hog Insane, in her cozy mystery book series, has recently been released. She has also written five children’s books, Racy, the Rabbit, dealing with character traits, and won two awards for her poems.

Carole has written her whole life as newspaper reporter, editor of journals and newsletters, and research manuscripts. When not penning her own novels, she enjoys mentoring beginning writers and founded a writer’s group called Circle of Pens where she can mentor to her heart’s content. Her passion for serving continues in her secretarial work and coordinator for the state of Ohio with ACFW.  

She and her husband have traveled extensively throughout the United States ministering and counseling. They have particularly enjoyed the western states where they’ve labored with the Native Americans and many other specific places where she gathers folder for her writings. They continue to enjoy traveling, their grandsons, the country life and city lights, gardens, and good food.

Connect with her here:

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She also is part of several other blogs:

Stitches in Time
Barn Door Book Loft

5 Ways to Renew Your Youth!

by Carole Brown

I wanna stay young in heart forever!

Centuries ago people were fascinated with the thought of remaining young forever. As far back as the 5th century, Herodius wrote of the Fountain of Youth. But the enthralling legend really comes to life during the reign of Ponce de Leon (Governor of Puerto Rico) when his search for the Fountain of Youth took him to what is now known as Florida in 1513.

Healers and Doctors offer proof of what this vegetable or fruit or some new vitamin can do for our “healthy young” looks. Billboards and advertisements taunt us to try this or that. Society measures our success on our youthful looks.

Everywhere we read or go, everywhere we turn, youth and vitality and energy is thrust into our faces and heads and lives. It’s no wonder America is obsessed with our size, looks and youth. It’s totally necessary for our lifestyle.

Or is it?

Don’t get me wrong, I want to live a healthy, joyful life as much as the next person. But the approach to getting there is what has me worried. I believe each of us must choose for him/herself, with no false values, how to proceed. The prophet, Isaiah, in the Bible says those who love God (and wait upon him) shall renew their strength, mount up as eagles, run and not be weary, walk and not faint.

Here’s a list of some things that are important to me:

Exercise: How I choose to do this must work with my life schedule whether it’s running while playing games with my grandson, taking walks with family, using my exercise bike, or running up and down the stairs many times during the day. The important thing is choose what’s best for me, choose what I can do, and keep at it.

Eating: Making healthy choices for us has been something we’ve always tried to do, but as hubby and I advance in years, we’ve worked harder to include more things that we feel are beneficial to our well being. I’ve cut back on certain items, changed how I cook things and cook much smaller portions. Works for us.

Live simpler: More is not better and whether it’s cutting back on scheduled events that are not important or discard unnecessary items in our life that no longer mean much to either of us, we’ve done that. The result: more time for the really important people and events that relax us and bring smiles to our faces.

Make my own choices: This is a personal one with me. Everyone reaches this period in their lives when you know it’s time to change some things. For me, I’ve had to drop out of some volunteer duties–too much stress with keeping up with all of them, hence, no feeling of joy. Realizing I can’t attend every writing meeting, every ministry meeting, every event going on around the country. I must study and choose with wisdom what will benefit my writing career the most the move on those choices. And finally, choosing the people and things that are the most important to me.

Finally, drawing closer to God, the way I feel he’d have me do. Prayer and more Bible memorizations and study are filling me with a renewed sense of accomplishment and peace. And most of all, I realize that the youthful feelings I’m enjoying come from these most prized things: health, good food, simpler living, confidence in my own choices, and God. What more could a person want?

HogInsaneCentered1(1)Hog Insane

A Denton and Alex Davies Mystery

by Carole Brown

Award winning fiction author, Carole Brown, offers a new suspense driven cozy series featuring Denton and Alex Davis. With writing full of turns and twists, Her ability to build suspense has been likened to the early works of James Patterson.

The Davis couple load up their RV and eagerly head for the Smokey Mountains, with the Mountain Mist Campground at Pigeon Forge as their final destination.

Newly retired, Denton hopes to use this trip to rekindle the dwindling flame of his marriage. In spite of her protests, he is sure his wife looks forward to the rest and relaxation as much as he does.

They barely arrive at their destination when a risk-taking motorcyclist speeds past them, followed by a careening sports car.

Denton remembers the fatal tangle of his nephew ten years earlier … with the bike Denton taught him to ride.

Things continue to go south the rest of the evening, culminating in Denton finding a body sprawled in the brush beside the path to their cabin.

The man’s booted feet toe down, as if they had dug into the ground. Biker gloves on his hands indicate Denton may have seen him earlier in the day.

Denton squats and presses two fingers alongside the neck of the victim. No pulse. Just as he expects.

The bullet hole in the victim’s head says it all. Denton has a job to do and a mystery to solve.

To buy this novel, click on the novel cover picture.

To read Tamera Lynn Kraft’s review of Hog Insane, click this link.