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Chances are you have heard about the benefits of having at least 8 hours of uninterrupted sleep per night. In case you have not yet heard, then let me be the first to tell you: you need to get some rest. Whenever I get too little rest during the night, I often find myself grabbing an extra-large cup of coffee the next morning. The entire day seems to be a little foggier than normal, I end up crashing around dinnertime, and I get a second wind and find myself working late again the next night. And the next day the cycle repeats. Many of the DBAs I know are people who are driven to become better at their careers. The more they are driven, the more sacrifices they will be asked to make. One of the easiest things that people tend to sacrifice is sleep. They will stay up an extra 30 minutes to finish a chapter or tweak some T-SQL, and then the 30 minutes becomes an hour, and before they know any better it is 2:00 a.m. and they need to be up in a few hours. Not getting enough rest on a regular basis can lead to a host of problems, the least of which is falling asleep while driving. Or it could be physiological, such as a backache, which I often get when I have not had enough sleep. If you find yourself falling into bad sleep habits, a simple way to get back on track is to go to bed a little bit earlier each night. Think of it as a bank; invest some extra time up front and you can reap the dividends later on. Another reason to make certain you are getting enough rest is because of the times you will be needed to work on short rest. For example, when you are needed to perform some emergency repair work at 3:00 a.m., you need to be as alert as possible in order to do the job well. If you have not been getting enough sleep on a regular basis, you will find yourself sluggish in the middle of the night, which could lead to easy mistakes being made at the worst possible time. TIP: For more details and information on the importance of sleep, check out www.apa.org/topics/whysleep.html.
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CHAPTER 7: Where s the Buffet
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Calories
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Counting calories is not the same as nutrition or exercise. Many people go out of their way to avoid certain foods in an effort to reduce their calories. My favorite is the ordering of diet soda with a meal. Although the person would be better off with water or juice, somehow they think that because a diet soda has fewer calories than a regular one, they are doing themselves a favor. To them I have one thing to say: diet soda can make you eat more. TIP: Check out all the gory details on exercise, carbohydrates, diet soda, and your brain at http://jp.physoc.org/content/587/8/1779.full, which presents a study published in the Journal of Physiology; and at www.menstuff.org/issues/byissue/dietsoda.html. Also check out the article Energy Drinks Work in Mysterious Ways, at www.medicalnewstoday.com/articles/146062.php, which does a good job of explaining the results of the original study. The effect of eating more because of ordering a diet soda is far worse than the extra calories you would get with a regular soda. After all, would you rather have an extra 100 calories now or an extra few hundred extra calories later on The bottom line is if you feel the need to order a diet soda, just order some water instead. I will agree that being mindful of calories is a good thing. If you are looking for some overall weight loss, then there are two things to keep in mind: reduce your caloric intake and raise your activity level. We already discussed some of the ways to increase your activity levels over time. Imagine the benefits you will get should you start being mindful of calories as well. Some people have even suggested that one of the secrets to a longer life is to eat fewer calories.
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