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5 Strategies for Waking Up on Time (Infographic)

Tips for rendering the snooze button unnecessary.

Robert Oexman

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Many of us struggle with not only waking up but getting out of bed, which isn’t the most encouraging way to start the day. Fortunately, it’s possible to develop habits that will make waking up less of a struggle. Below are five tips to get you started.

1. Develop a nighttime routine

Before you do anything else, make sure you’re going to bed early enough to get the the amount of sleep you need. For most people, that’s approximately 8 hours.

We-recommend-tickWe recommend: (Infographic) This Is How Millennials View Work

For those who suffer from insomnia, develop a regular routine around bedtime so you can fall asleep and stay asleep. Try activities such as taking a hot bath or shower in a dimly lit room, writing a to-do list for the next day or praying or meditating until you begin to feel sleepy.

It’s important to keep a regular bedtime and wake-up time even on days off. This allows the body’s internal clock to maintain a regular rhythm, making it easier to get up. If your wake-up time is consistently changing, your body will feel as if it’s in a constant state of jet lag.

2. Turn off all electronics

Turn off your television, computers, laptops, tablets and smartphones 30 minutes to one hour prior to getting into bed. The bright light from these devices reduces the amount of melatonin we produce, making it more difficult to fall asleep and maintain sleep.

As a rule, use the bedroom for sleep and intimacy only.

3. Don’t abuse the snooze

When you get enough sleep, you should be “stirring” for a few minutes prior to your alarm clock going off. When it does go off, hit the snooze alarm ONE time.

After you hit the snooze button, turn on a bedside lamp. Before getting out of bed, try to do some light stretching for the low back until your snooze alarm goes off again. When it goes off for the second time, get out of bed.

4. Pay attention to temperature

If you have a programmable thermostat, set it so that the room becomes warmer 30 minutes prior to the alarm going off.

We-recommend-tickWe recommend: Yes, You Can Force Yourself to Become a Morning Person. Here’s How. (Infographic)

We become sleepy when our core body temperature lowers and we wake up when our core temperature rises. At night, the ideal temperature is between 65 to 68 degrees. In the morning, the ideal temperature is around 72 degrees.

5. Let the light in

After you get out of bed, expose yourself to as much light as you possibly can. If the sun is up, open shades and let the sunshine in.

If the sun has not risen, turn on bright lights or purchase a small light therapy box to simulate sunshine. Bright light has been shown to boost alertness and improve mood.

For a quick overview on strategies for waking up on time check out the below infographic from Weekdone, a team collaboration tool that helps teams work more efficiently.

waking-up-infographic

We-recommend-tickWe recommend: The Surprising Sleep Habits of the Rich and Famous (Infographic)

This article was originally posted here on Entrepreneur.com.

Dr. Robert Oexman is the director of the Sleep to Live Institute. He oversees the institute’s research studies, particularly the impact of the sleep environment on quality of sleep. He received his Doctor of Chiropractic from Cleveland Chiropractic College in Kansas City, Mo., and his MBA from Missouri State University.

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Company Posts

Travel At The Touch Of A Button

The revolutionary Travelit app has been developed for the global marketplace to meet your business travel needs.

Tourvest

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Travelit has launched an easy-to-use mobile app that simplifies the trip approval process, provides a full trip itinerary and assists in management of travel expenses.

“The app is designed in South Africa, for the African and global marketplace,” says Wayne Muirhead Chief Sales Officer at Travelit. “We have developed the app locally with our own developers, and opted not to use a white labelling solution.”

The app interface enables the requirements of travellers, approvers, users, as well as finance and procurement role players to be met so each trip is seamlessly planned and executed.

Stress-free financial administration

“Expense management is an integral part of the complete travel cost; businesses want to understand their complete travel bill,” says Wayne. This is why the app incorporates features that facilitate:

  • Capturing of photographs of receipts real-time
  • Immediate allocation of expenses to the correct description
  • Uploading expenses for workflow approval
  • Attachment of an expense to a travel trip, or generating a non-travel related expense.

Simplified trip approval process

In addition, approvers’ features enable simple visibility into the trip’s cost and details:

  • Approval of booking requests
  • Trip confirmation once trip has been successfully approved
  • Managing alerts — approval notifications, pre-trip notification as well as travel notifications
  • Out of office activation for approvers.

Related: How Travelit Makes Travelling Affordable For Small Businesses

Trip management made easy

With Travelit’s new app, travellers have the ability to update, create new profiles directly from their phones and update and store all their information, including:

  • Updating of profile details
  • Personal information
  • Visas, passports, meal types, seating preferences
  • Loyalty programmes.

As a traveller, when you are travelling, you require information, updates and access to your travel documentation in real time. The Trip Manager function provides you with this through the following functions:

  • View current, pending and past trips
  • Trip itinerary information
  • View trips that are awaiting approval
  • View supplier vouchers
  • Locate properties via the Map option
  • Boarding passes are available
  • Real-time alerts to travellers.

Related: Save Up To 25% On Your Travel Costs

Happy travels

“We have done a soft launch with the app and offered it to strategic users and clients within our ecosystem,” says Wayne. These corporates have enjoyed the functions within the app, such as:

  • Real time information for the traveller (itineraries, vouchers, boarding passes)
  • Approval notifications and the approval capability
  • Notifications
  • Contact information for the consultants after-hours, and assistance
  • Access to the traveller profile to ensure their data is updated and correct
  • Check-in to the airline.

The Travelit app is available in the Google Play Store and iOS Store. Travelit will make monthly app releases by offering users ongoing functionality and features.

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Company Posts

Access To The Best In Travel Excellence

As a global company, business travel plays an important part in Hatch’s successful operation. Yolandi Coertze, facilities manager at Hatch, explains how switching to Travelit changed the way they travelled forever — for the better.

Tourvest

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Multinational engineering consultancy, Hatch requires a travel partner that provides easy access to its regional and international offices for meetings, conferences and client engagements. This is why Hatch chose Travelit, and has since experienced reliable and consistently superior service, says Yolandi Coertze, facilities manager.

“Travelit allows us to have the flexibility in terms of work sharing with global offices and makes it possible for us to attend to our client requirements in a professional and efficient manner.”

Here’s how partnering with Travelit has helped Hatch soar as a market leader.

What have Hatch’s biggest business travel challenges 
been to date?

Our biggest challenge has been to provide our travellers with an easy booking solution that gives them the best options available at a glance, in line with our travel policy for their travel arrangements, without taking up valuable time when booking their travel. In addition, managing cost against convenience and ease of travel is an ongoing challenge.

Why did you start using Travelit?

We were in the market for an online booking solution. Travelit made an impressive proposal by building the system around our specific needs and requirements. They incorporated our travel policy guidelines, while offering us an easy-to-use booking system which decreased our monthly expenditure. The platform also allows us to manage our travel more effectively.

Related: How Travelit Makes Travelling Affordable For Small Businesses

How has Travelit made doing business easier?

We have seen a big change in travel behaviour and travellers are more aware of unnecessary costs that can be avoided when booking travel. Travel booking time (once travel bookers became used to the system) has also decreased, which allows travel bookers to utilise the extra time 
more efficiently.

What benefits have you experienced as a Travelit client?

We have seen a big decrease in our missed savings, which means that our travellers are booking in line with our travel policy by utilising the parameters that have been set up in Travelit. Our contracts with certain suppliers are also maintained on the Travelit platform, which allows us to utilise the lowest rate to keep in line with our travel policy. The ease of booking online at any time when travel is required is an additional benefit. We have reduced our paperwork by being online, and uploading data into our accounting system has made the process simple and efficient.

Why would you recommend Travelit to other businesses?

Travelit is efficient in terms of booking travel, cost-effective and allows for flexibility where required.

What makes Travelit the best in the market?

  • Multi-leg international routings
  • Travel behaviour reports
  • Alternative solution to bill-backs
  • Tracked booking patterns
  • Accommodation feedback solution
  • Comprehensive fare calculator.

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Company Posts

Beyond Business Class

RwandAir, the national carrier of the Republic of Rwanda, is reputed for its excellent on-time performance, customer service and safety – and it has one of the youngest fleets on the African continent.

RwandAir

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Vital Stats

RwandAir has just celebrated yet another big milestone as the airline continues to expand its network. “Our aim is to provide to our customers seamless and better connections on the continent and beyond. Abuja and Cape Town come in as a boost to the different economies in terms of tourism and trade on one hand and enhance bilateral partnership between our countries on the other,” beams Chance Ndagano, previous CEO of RwandAir.

RwandAir, an IATA member, recently renewed its IOSA certification and has been ISAGO and EASA certified. With a fleet of twelve aircraft, including two wide-body Airbus A330 acquired last year, the airline currently reaches out to 26 destinations across East, Central, West and Southern Africa, the Middle East, Europe and Asia.

Related: ‘Shark Tank’ Investors Reveal Top 5 Tips To Make Your Business Famous

Rapid African advancement

Launched in December 2002 as RwandAir Express, RwandAir is among the continent’s the fastest-growing airlines, despite its recent entry into the market. Since its first flight took off, RwandAir has boasted unsurpassed, safe and reliable service, operating from the city of Kigali.

The Rwandan airline aims to connect Rwanda with the world and vice versa. This goal is being achieved through its network that currently covers a number of cities throughout Africa, Europe, Asia, and the Middle East. RwandAir’s most popular flight routes include flights from Johannesburg to Dubai, London and Mumbai.

A year of successes

Recently, RwandAir started flights from Kigali to Mumbai, London (Gatwick) and Brussels as well as Dakar from its new hub in Cotonou. The airline also introduced flights to Abidjan, Libreville and Brazzaville from its Cotonou hub. In May 2017 the airline started flying direct from Cape Town to Harare.

This year the airline will be introducing new routes to Addis, Tel Aviv, China and New York.

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