If you're feeling sleep deprived, restore your focus with a refreshing nap. If this isn’t practical or convenient, try these guided relaxation and energizing techniques to give your brain a boost.
The ideal nap time
- A short nap of 10-20 minutes can help improve your mood, alertness, and performance.
- If you are extremely tired, a 90-minute nap allows your body to go through a complete sleep cycle.
- Don’t nap too late in the day, as this may interfere with your ability to fall asleep at night. An optimal naptime is mid-afternoon, when most people naturally feel less alert and experience a decline in energy.
Set up a conducive nap environment
Nap in a quiet, dark room with a comfortable temperature and no distractions. If that’s not possible, our Sweet Dreams Eye Mask and Sweet Dreams Silicone Earplugs are very helpful.
Our minds are constantly bombarded with thoughts and emotions. Add in the distraction of our phones, social media, and news headlines, and it can be even harder to stay on track. Begin to strengthen your focus with this guided meditation.
Is my phone or computer my master?
Constantly taking calls and checking messages, news, and social media can take over life. Ask yourself: Is my phone or computer my master? Technology may enhance our lives, but we need to make it work for us, not the other way around.
A healthy morning routine is key to a focused, productive day. These morning meditations provide the foundation for a successful day and will help boost your mood and prevent stress from accumulating. We also recommend the following:
Get up early
Before electric lighting, sleeping patterns were guided naturally by the sun’s rising and setting. Try to synchronize with this ebb and flow of nature as much as possible. This will help you feel more energetic, productive, and focused. If you’re in the habit of going to bed late, but would like to rise earlier, try gradually bringing your schedule forward so that you go to bed and wake up 10 to 15 minutes earlier each day, until you reach your desired sleep and wake time.
Avoid checking your phone
It can be tempting to “check-in” first thing in the morning, but if you resist this urge upon waking, you’ll be able to move strategically towards your goals, rather than letting messages, emails, and algorithms dictate your day.
Detoxify and energize
Before you bathe, gently exfoliate your whole body with our Wai Lana Detoxify Skin Brush to increase circulation and remove impurities. After bathing, apply our Detoxify Massage Oil to your body using nice, long strokes and kneading movements. Inhale the aromatic scents of grapefruit, juniper berry, lavender, and rosemary, and feel light and refreshed!
Take a cold shower
Taking a cold shower can help increase circulation, alertness, and energy. If the thought of a cold burst first thing in the morning is too much, try starting with warm water and gradually reducing the temperature.
Stretch to refresh
Before engaging in a meditation practice, you might like to stretch and wake up your body. Try the Quick Refresh and Body Refresh sessions to deepen your breath and boost circulation with simple dynamic movements.
Countless studies have shown how exercise helps boost cognitive performance. By incorporating these exercise routines into your day, you’ll get your body moving, increase blood flow, and oxygenate your brain. When you plan to exercise in the morning, you’re more likely to follow through, so let’s begin!
Avoid vigorous exercise in evening
While exercise is beneficial for sleep, strenuous exercise too close to bedtime can make it harder to fall asleep and reduces sleep quality. As we’ve all experienced, without a good night’s sleep, it can be difficult to stay alert and focused!
Take a break to improve clarity, focus, and concentration with these quick and easy techniques. While working or studying, play the Yoga Sound tracks softly in the background to help you stay focused and calm throughout the day. We also recommend the following:
Keep a tidy, organized workspace
As the saying goes, “a tidy space, a tidy mind.” Spending a few minutes tidying and organizing your workspace each day can lead to better efficiency.
Uplifting aromatherapy
Energize and uplift your environment with our Pick Me Up Oil Blend. Add 5-7 drops to our Yogaroma™ Ceramic Diffuser while you are working or practicing the recommended techniques or mix it with our Jojoba Oil Blend to create a revitalizing massage oil.
Minimize distractions
Put aside your phone and mute notifications when you want to work without distraction.
Plan
Make a list of what you’d like to accomplish each hour and strike off tasks as you go. This will help you stay on track, give you a sense of achievement, and inspire you to keep moving forward.
Take regular breaks
Taking short, regular breaks to refresh and move your body has been shown to enhance wellbeing, focus, and productivity.
Wake up feeling refreshed, clear-headed, and ready for the day by getting a good night’s sleep. Allow these guided techniques and soundscapes to lull you into a deep, restful slumber.
Importance of good sleep for better focus
Scientific evidence shows that a lack of sleep impairs cognitive abilities and, over the long term, contributes to cognitive decline, including the development of dementia and Alzheimer’s disease. In contrast, good sleep promotes sharper thinking and may reduce the risk of age-related cognitive decline.
How to get a good night’s sleep
For detailed information, tips, and guidance on getting a good night’s sleep, we recommend following the Sleep pain point.
For centuries, vegetarian Shaolin monks have achieved global fame for their prowess in martial arts and ability to focus their attention. See the healthy diet tips below to help nourish your brain and enhance your ability to focus:
Nourish your brain
- Include plenty of brain-boosting, anti-inflammatory and vitamin-rich foods in your diet, such as whole grains, nuts, and seeds, fruits, and vegetables—especially greens like spinach, lettuce, and watercress.
- Foods rich in antioxidants, such as berries, are particularly beneficial for the brain.
- Try adding turmeric to your cooking. This spice contains curcumin, a compound which is known for its anti-inflammatory and antioxidant properties, helping combat cognitive decline.
- Add a pinch of black pepper with turmeric. The piperine compound found in black pepper helps to activate the curcumin in turmeric.
Brahmi for brain health
This herb supports brain health and improves cognitive function by reducing stress, thanks to its ability to protect brain cells and its antioxidant properties.
Stay hydrated
Drink plenty of water to help energize the body. Dehydration can make you feel sluggish, leading to unclear thinking and mood changes.
Foods to reduce and avoid
Minimize the intake of sugar, refined foods, and fried foods which are as detrimental to our brain as they are to our body.
Avoid alcohol and other intoxicants
According to a 2018 study published in The Lancet, there is no safe level of alcohol consumption. Slurred speech and memory loss are some of the more immediate effects of alcohol, while others, like long-term brain cell damage, may not be as noticeable in the short term.
