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5 ways to keep your sleep hygiene in check

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Never heard of the term sleep hygiene? This is a collection of different habits and rituals that are practiced in order to have a good night’s sleep. Practicing good sleep hygiene makes sure that you are well rested and ready for the next day. Which means that you will be totally alert and productive during the day?

It is also a great way to maintain both your mental and physical health. Taking too long to fall asleep or waking up in the wee hours of the night tossing and turning, trying to get some sleep is a struggle for many but adapting to these habits can turn all that around. Here are some tips for proper sleep hygiene.

Avoid having your favorite cup of caffeine just before going to bed

Caffeine is major constituent of beverage plants like cocoa beans, tea leaves and coffee beans. It falls under a category of drugs called stimulants and their number one aim is to promote alertness. They do so by blocking the chemicals that induce sleep from produced in the brain. This is not how you to be when you slide in between your mulberry silk sheets. It is therefore advisable that you steer clear of that steaming hot cup of coffee or tea just before you to sleep.

 

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Make your bedroom your sleep paradise

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The last thing you would want is to be uncomfortable at the only place you expect to fall asleep, your bedroom. Whether we know it or not, we often sleep in an unsuitable environment that is why we find it hard to doze off.

Adjusting your air conditioner to the right temperature is very important. Experts suggest the perfect temperature range to be between 50 to 60 degrees. You may be that person that sleeps with the lamp on. Sadly, this contributes to your difficulties in getting some sleep. Switching off the lights including that lamp is a great way of ensuring that you fall asleep. Look out for any noise or distractions that may disturb your sleep.

How about your bed? Making it comfortable to sleep on with Linenly bamboo sheets Australia, it will absolutely improve your sleep quality. Having a comfortable and supportive mattress like the Casper mattress will spare you the pain of having back aches in the morning. Surrounding yourself with cozy pillows covered with quality Pillow Protector also acts as a great support for your body while you sleep and gives you that appealing environment which you cannot resist to climb in and slowly doze off.

 

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Have a constant sleep routine

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Although many people do not consider it a big deal, going to sleep and waking up at the same time everyday is important. By sticking to a sleep schedule that you strictly follow helps your body’s circadian rhythm to tame your sleep-wake cycle. Using a chemical called melatonin which is greatly influenced by light, your brain knows when to be alert and when to sleep. The chemical is released more at night to make you fall asleep and gradually reduces as the morning unfolds.

Sleeping in during the weekends is always the norm for very many people. While it doesn’t hurt to extend your sleep by an hour or two, staying in bed for the better part of the day will give your body a difficult time to adjust to your intended sleep routine. Remember that our bodies are not like robots that can quickly adapt to a certain way of functioning. We have to train them for some time to adapt to a certain lifestyle for us to see change.

Steer clear of electronic devices when you go to sleep

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It cannot be denied that electronic devices have become such a huge part of our lives but if carried along to the bed it ruins our chances of falling asleep. You probably use your Smartphone or laptop when the lights are off. When you do so, the light emitted by them restricts the production of melatonin which makes you sleep. As mentioned earlier, melatonin decreases when there is light. Light from the device alerts the brain to stop producing the chemical therefore, after using them you will be alert which is not supposed to happen since you to be sleeping at that time. Unplugging from technology and take time to unwind before bedtime will improve your sleep quality

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Exercise before going to bed

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The idea of exercising later in the day has been brushed off by many people. Exercising is associated with the overall increase of the body temperature and accelerated heart rate which is enough to keep you alert and therefore having a hard time falling asleep.

However, recent studies have challenged this misconception. Working out within an hour or two of your sleeping time has been proven to improve your sleep quality by helping you sleep faster. As mentioned before as you exercise, your body temperature increases and it drastically drops afterwards which makes you sleepy. Exercise is also known to decrease feelings of anxiety and depression which is common for people struggling with chronic insomnia.

Normally after working out, you are tired. This increases your sleep duration and your time spent in deep sleep which is the most important phase of sleeping. In simple terms, exercising routinely before bedtime is a great tip for better sleep hygiene.

Truth be told, these tips cannot work on everyone, especially if you are suffering from chronic insomnia. It is recommended that you visit a doctor to give you solutions from a medical perspective. This doesn’t mean that you abandon these strategies, because many doctors will still use them in combination with a couple of therapies to help you sleep comfortably throughout the night.

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Taking a quick glance at the term sleep hygiene can be misleading. What comes to your mind is brushing your teeth, wearing cozy pyjamas and sleeping on clean bed sheets and blankets. Although you should not forget to do all that, sleep hygiene has more to it than just that. With tips you can start practicing them until it becomes a habit and you will no doubt sleep better.

 

 

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People & Lifestyle

Understanding Fri Data Abonnement

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These days, it’s practically impossible to escape mobile phones.  Throughout the world, a lot of us simply need these devices to get basic tasks done – not to mention to work at our most efficient! This is certainly true here in Norway, which is likely not a huge surprise.

Once we accept that these mobile devices are simply a part of our lives these days, the next thing to think about is how they work. Specifically, how we have access to cell service and internet services when using our phones – it’s a question that everyone has to wonder about at some point.

Today, we’re here to cover how cell phone services work, what options there are, and how you can access a free data subscription. The tricky part of this can be deciding which one we want for ourselves, seeing as there are a ton of factors at play.  

If you’re someone who wants to switch service providers, or you’re a first-time cell phone user, you’ve come to the right place! We’re here to explain all of the intricacies that you may run into, as well as provide some advice on what types of plans to prioritize. Stay tuned!

What Are Cell Phone Plans, Anyway?

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Cell phone plans are service agreements offered by mobile carriers that allow customers to access voice, text, and data services on their mobile devices for a monthly fee. Chances are, you’ve heard of them before – they’re pretty popular all across the world. 

Now, these plans typically include a set number of minutes, texts, and data. They may also include various features such as international calling, mobile hotspot capabilities, and unlimited streaming. Naturally, customers are able to choose from a variety of plan options based on their needs and usage habits.

Types of Mobile Plans

There are several different types of these plans – you can read more about them on this page: https://www.nist.gov/publications/cell-phone-forensic-tools-overview-and-analysis-update?pub_id=51100, if you’d like some sort of reference.  With that said, let’s take a closer look at some of the broad options that you may encounter.

Prepaid Plans

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These sorts of plans were popularized by the “Tracfone” brand, but there are plenty of other companies that offer this as an option. Simply put, these plans require customers to pay for service in advance – usually on a monthly basis, though it can be for longer periods of time as well. One of the plus sides is that prepaid plans do not require a credit check and often offer flexibility in terms of contract length and payment options. 

Of course, they’re not always going to be ideal. They’ve dwindled in popularity over the past decade, since there are better choices these days for folks who use their phones consistently.

Postpaid Plans

As you may have already guessed, these are essentially the opposite of the above option.  You see, these require customers to pay for service after they have used it. More often than not, this will be on a monthly basis. Postpaid plans often involve signing a contract with the carrier and may include additional fees or charges.

Overall, they’re probably the most popular option.  The contracts tend to last for a few years (two, in most cases), so they’re relatively flexible – it’s not as if you’re signed on for life.  Just be sure to read over the clauses to ensure you’re getting what you want.

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Family Plans

Not everyone who is getting a mobile phone plan will be doing so on their own.  That’s where family options come into play – these can be a great deal for families large and small alike, depending on the circumstances. Allow us to explain.

Family plans allow for multiple different devices to share a single plan. The real perk here is that it will usually be offered at a discounted rate when compared to individual plans.  Just keep in mind that these plans tend to include shared data, minutes, and texts, as well as the ability to add additional lines as needed.

While they can be quite useful, the sharing of data, minutes, and texts will mean that larger families may need to go for an unlimited, or free data, option to ensure that everyone has the access they need. You can go to website to get a better idea of how this works in practice.

Unlimited Plans

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This is an option that can be combined with a few of the others (family and postpaid). They offer users on the line to have unlimited access to services like data, texts, and voice minutes. That said, there are usually still stipulations on things like international calling and texting.

 Pay-As-You-Go Plans

For the final type that we’re highlighting in this section, we have pay-as-you-go plans. They allow customers to pay only for the minutes, texts, and data they use – and they come without a monthly contract or commitment. Overall, these plans are ideal for light users or those who want more control over their spending.

At the end of the day, some users will find it easier to blend a few of these plan options together. Most of the time, service providers will be willing to work with you to find a plan that suits you (and your family, when applicable), but isn’t overly expensive.

Choosing a Plan

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The trickiest part of this whole thing is narrowing down what will actually be the best fit. Something you’ll want to bear in mind right off of the bat is that there are a ton of service providers across Norway, so that will likely play a role in your eventually choice.  After all, before you decide on anything like that, you’ll need to research which companies offer service in your area.

Once you’ve gotten that out of the way, though, the fun can begin. There are a ton of factors that will play a role here, so make sure to follow along!

Analyze Your Usage

The first step you’ll want to take is to think about how much you use your mobile phone right now (or how much you plan to use it).  Additionally, there’s the matter of what you actually use it for. Both of these aspects will play a role here.

Voice minutes are an easy one to think about. How often do you call people? Do you spend a long time on the phone, or do you tend to keep things short and sweet? Many people don’t find the need for unlimited voice minutes these days, but they do tend to be bundled in with other free use plans, so that may in fact be a non-issue.

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What about texting? Admittedly, this does seem to be how most people communicate nowadays. However, if you’re chatting with friends or coworkers internationally, you may use a third-party messaging service that uses data (or Wi-Fi) rather than text minutes. This could easily influence the number of monthly texts you need access to.

Data is probably the most important factor in this category, as it’s how we browse the internet at all when we aren’t connected to Wi-Fi networks.  Now, some people work from home or simply don’t get out much, so they may not necessarily need a free data subscription. However, most folks do tend to travel about and want to access the internet on the go.

Without data, you can’t send emails, browse social media, or stream videos unless you’re connected to a Wi-Fi outlet. It’s not hard to see why this is useful – or why most people tend to go with a free data subscription (also known as an unlimited data plan).

The last factor to consider here is contingent on whether or not you are going for a family plan. If a lot of people are utilizing phones on the same line, then unlimited data, texts, and voice minutes can be invaluable. This way, everyone who’s included on the plan will be able to access these services as much as they need, without having an impact on anyone else’s service.

Cost, Contract Terms, and Other Services

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At the end of the day, it’s pretty hard to make a decision on this sort of thing without first analyzing the cost that you’re comfortable with.  Often, with family plans, everyone will chip in to help cover the bill each month – so, that could help save some cash in the long run, if that’s what you’re considering.

However, if you’re just purchasing one line, you may have further restrictions to consider in terms of budget. Thankfully, most phone companies offer several tiers, bundles, and packages to make their services as accessible as possible. Don’t be afraid to shop around and compare offers with the companies that service your area, either.

Contract terms are also something you’ll want to take into account. Essentially, you’ll want to decide if you prefer a prepaid plan with no long-term commitment or a postpaid plan with a contract.  Consider factors such as contract length, early termination fees, and any perks or benefits that come with a specific plan.  All of this will have an impact on final costs as well.

Finally, it can also be worth it to see what additional features or perks are included with a certain plan.  For instance, consider any additional features or perks that are important to you, such as international calling, mobile hotspot capabilities, or streaming services.  Some plans may include extras that can enhance your overall experience, though they come at an upcharge.

Selecting mobile phone services isn’t always easy, but it’s worth it to take the time to really browse the options available.  That way, you can be confident knowing you got a good deal.

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Implementing Performance Management Systems: From Evaluation to Excellence II

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Dr. Abiola Salami

This April, we commence a 5-part series on one of our highly recommended strategies for driving a culture of peak performance – The Evolution of Performance and Impact Measurement. Last week, we discussed 6 steps to implementing an excellent performance management system. Today, we bring the concluding 4 the effective implementation of performance management systems.

  1. Integrating Employee Feedback

Just as it is with corporate goal setting, collaboration for effective performance involves integrating a system that gives employees the opportunity to engage or provide feedback. This is critical because most of the operations in the workplace and more direct interactions with customers are made by employees on the lower rungs of the corporate ladder. Some of the famous tweaks in the production model of successful organizations were made by mid-level and low-level employees who see opportunities that top management might be tone-deaf or oblivious to. These insights are invaluable because they offer perspectives that can increase the form utility of what is being produced. This is because the business cycle is not complete until the goods or service is delivered to the customer and feedback received. This also enhances job satisfaction for the employees because they see themselves as part of the big picture.

  1. Instituting An Improvement System

This largely speaks to trainings but improvement is holistic. Training here applies to both managers and subordinates because it takes two to tango; the lack of training can sabotage productivity because one ignorant fellow with power can lead an organization down to ruins. Leaders and team members must constantly upskill because competence on one level can quickly become incompetence on a higher level. These could be owing to changes in within the organization or outside the organization. For example, after an organization secures new funding from investors or become quoted on a stock exchange, it has effectively become a different organization because its scope of operation has widened and the scale of production has to be increased owing to the new demands imposed on it by new stakeholders. Training interventions should be data-driven and vision-inspired; in response to the current needs of an organization and a preparation for its future. 

  1. Recalibrating The Performance Management System Itself

For organizations that are actively learning and growing; they know that it is never what they started with that they continue with – changes are a part of their success story. Tweaking a performance management system doesn’t necessarily mean that it’s not productive or yielding the desired results, it’s because little changes can have huge consequences. Sometimes, managers need to relax certain timelines because the strategic priority of an organization might have changes from speed to accuracy, thus the focus might be more on qualitative outcomes than just quantitative outcomes. This happens mostly when organizations are expanding and have gained significant notoriety, it means that they come under more scrutiny for compliance from regulatory authorities, investors and the business community.

For example, 1Tesla is not necessarily focused on mass producing electric cars so that the markets are flooded with them; owing to the highly technical nature of the car which includes self-driving features. This year alone, Tesla has recalled about 200,000 cars owing to a software error that could have prevented the rear-view cameras from displaying. This came barely two months after more than two million of its vehicles were also pulled from the market for autopilot issues. It had to double down on quality control so that it doesn’t lose its reputation as the world’s leading manufacturer of electric vehicles.

  1. Automating The Process

The performance management system is not a one-off tool; it’s a continuous process that never really ends – it’s an end-to-end play. If allowed to be operated manually, the performance management system would fail because it would be tiring and monotonous to start the same process all over again. Leaders should learn a thing or two on how the universe works – everything is designed in cycles, loops that are intentionally co-ordinated to such that there is really no difference between a start-point and a stop-point. 

In a performance management system where the five core components are specifying expectations, monitoring, meeting employees’ developmental needs, the use of appraisal and rewards – the last component (rewards) should seamlessly introduce the first component (specifying expectations).

Implementing performance management systems requires a lot of critical thinking and emotional intelligence because execution can be the difference between successful organizations and failing organizations. Productivity is so important that it cannot be happenstance; therefore managers should become aware of the moving parts that make increased productivity possible. 

1https://www.forbes.com/sites/caileygleeson/2024/01/26/tesla-recalls-nearly-200000-vehicles-over-rearview-camera-software-issue/

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Growth Opportunities

To further position your leaders for peak performance, you can download a free copy of the latest edition of The Peak Performer Magazine at www.thepeakperformer.africa You can also enroll your Mid-level  Leadership Team for the Made4More Accelerator Program https://abiolachamp.com/m4m-accelerator and your Senior Leadership Team for the Dr. Abiola Salami International Leadership Bootcamp MOMBASA 2024 https://abiolachamp.com/international-bootcamp/ We also have an upcoming training for leaders in public service www.abiolachamp.com/depips/

About Dr. Abiola Salami

Dr. Abiola Salami is the Convener of Dr Abiola Salami International Leadership Bootcamp and The Peak PerformerTM. He is the Principal Performance Strategist at CHAMP – a full scale professional services firm trusted by high performing business leaders for providing Executive Coaching, Workforce Development & Advisory Services to improve performance. You can reach his team on hello@abiolachamp.com and connect with him @abiolachamp on all social media.

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Delta to serve Ghana with new Airbus A330-900neo

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Delta Airbus A330 900neo

Delta Air Lines will fly its state-of-the-art Airbus A330-900neo on nonstop service from Accra to New York-JFK effective 27 October 2024. The new aircraft will add approximately 30% more capacity between Ghana and the United States. 

Speaking to journalists at a media roundtable in Accra, Matteo Curcio, Delta’s Senior Vice President for Europe, Middle East, Africa, and India, said, “Delta has worked to deliver an enhanced travel experience in Ghana. We look forward to welcoming customers onboard our A330-900neo aircraft come October, offering exciting new products and services as they travel to and from the United States.”

Matteo used the opportunity to express his gratitude to Delta’s customers, the Ghana Civil Aviation Authority, and the government of Ghana for their continued partnership. 

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The brand-new A330-900neo aircraft will add nearly 1,000 more seats each week between Ghana and the U.S. It offers four distinctive experiences – Delta One Suites, Delta Premium Select, Delta Comfort+ and Main Cabin – and more cargo capacity to cater for growing demand. 

Customers can expect Delta’s best-in-class service and a uniquely premium onboard experience as they travel to and from the U.S. Each Delta One Suite features a sliding door for enhanced privacy, the luxury of a fully reclining seat, accompanied by plush bedding crafted from recycled materials. Delta One customers can also enjoy more beverage options and a seasonal chef-curated four-course meal. 

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Meanwhile, customers flying in Delta Premium Select will have more space to relax and stretch out, with a wider seat, deeper recline, an adjustable footrest and leg rest. Delta Comfort+ and Main Cabin passengers benefit from comfortable, memory-foam seats.

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All travelers will enjoy ambient lighting for a restful flight, Wi-Fi for purchase, and seat-back screens featuring 1,000+ hours of Delta Studio entertainment. Delta collaborates with diverse suppliers worldwide for in-flight products such as artisan-crafted amenity kits and beverages like Thrive Farmers Tea.

Delta continues to maintain its reputation for operational excellence. The airline has consistently been recognized for excellence in passenger experience, customer service, operational performance, and workplace culture. Recent achievements include winning Cirium’s Platinum Award for operational excellence for the third consecutive year, OAG’s most on-time airline, Air Transport World’s Airline of the Year 2024, and the Wall Street Journal’s top U.S. airline.  

 

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A Powerful and Emotional Experience – “In the Pants of a Woman” – By Beatrice Shine Ayroe

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On Sunday night, I had the privilege of attending the musical play “In the Pants of a Woman,” by Mr. Kobina Ansah. A thought-provoking and poignant performance that tackled the sensitive and critical issue of rape. The play was a masterful blend of music, storytelling, and advocacy, leaving me moved, inspired, and motivated to take action.
The talented performers, with their powerful vocals and captivating stage presence, brought the stories of survivors to life through song and spoken word.
The music was hauntingly beautiful and was all written by Kobina, with a range of genres and styles that perfectly complemented the emotional intensity of the lyrics.
What struck me most was the bravery and resilience of the survivors who shared their stories, their voices echoing through the National Theatre as they reclaimed their power and dignity.
The play was a testament to the strength and solidarity of those who have faced unimaginable trauma, and a reminder that we must continue to listen, support, and amplify their voices.
The play also highlighted the importance of consent, accountability, and community engagement in preventing sexual violence.
The call to action was clear: we must work together to create a society where everyone can live without fear of violence and oppression.
Overall, “In the Pants of a Woman” was a play that will stay with me for a long time, a powerful reminder of the impact of art and music in sparking conversations, challenging norms, and driving change. I applaud the writer, organizers, performers, and survivors who made this event possible, and I look forward to seeing the ripple effects of this important work.
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Short films and La Cinef Jury and selections of the 77th Festival de Cannes

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Flanked by Marie-Castille Mention-Schaar, Paolo Moretti, Claudine Nougaret and Vladimir Perišić, the Belgian actress Lubna Azabal will award the Short Film Palme d’or and the 3 La Cinef prizes, the Festival de Cannes’ selection dedicated to student films.

The Jury will discover the 11 films in the Short Film Competition and the 18 films in La Cinef selection unveiled today.

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Atarah Praise: Prophet Joseph Atarah set to rock Adenta on May 19

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Ghana’s singing Prophet, Joseph Atarah is set to rock the people of Adenta on May 19 with Atarah Praise. (more…)

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