Well-rested nights lead to more productive days
Sleep is a tough subject. Although experts tell us how much we need each night, we often overlook their advice. We lead busy lives. There never seems to be enough time in the day. Although we can’t always push away our responsibilities, we tend to compensate by lessening the amount of sleep we experience each night.
Long hours, late nights and early mornings somehow worked in college, but at some point, we stopped being able to function this way.
According to the National Heart, Lung and Blood Institute, “Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health.” Sleep deprivation can affect more than just your body — it can affect your brain, too.
Your daily habits have a big impact on your ability to sleep at night. If you’re looking for ways to improve your sleep habits, here are a few tips:
Studies show that our bodies prefer cooler temperatures when sleeping. If your place is a bit warm, turning down the heat could be a step in the right direction.
1. Go to bed when you are sleepy
This sounds like common sense — and it might be to most people — but there are plenty of people who push themselves to the limit when it comes to bedtime. Whether it’s because they want to spend more time with their significant other or they have a leaky faucet that needs fixing, it can be hard to prioritize sleep.
If you are feeling sleepy, your body is trying to tell you something. Stop fighting off your body’s natural signals!
2. Set a schedule and stick to it!
One of the hardest things to do is set a schedule that includes cut off times for working, eating, and sleeping. But, creating a pattern is a great way to ensure your habits will stick longterm. Wake up every day at the same time — even on weekends. This will help set your body’s internal clock, allowing it to help balance your circadian rhythm.
3. Watch out for sneaky sources of energy in your diet
You might not be too concerned about that late-night chocolate craving, but it could be affecting your sleep habits in more ways than one. Sugar, carbs, and caffeine could be wrecking your sleep habits. Think about it: carbs and sugar are converted to energy — that’s no way to wind down! And, chocolate is a hidden source of natural caffeine.
You wouldn’t drink coffee before bed, so don’t intake caffeine in other ways, either. Check out which of your late-night snacks could be the culprits for those restless hours.
4. Find ways to unwind without technology
Today, so many people rely on technology for their turn-down time. But experts warn that this is a bad idea. The blue-light illuminating your smartphone and TV are shown to keep viewers more alert. That means it’s going to be harder to hit the hay when the time comes, especially if your screentime is from your soft bed.
5. Keep it cool
Historically, humans would naturally wind down as the sun went down and the land became cooler — so it’s written into our DNA to prefer cooler rooms at night!
6. Exercise more
Getting your body moving is a great way to ensure you’ll be tired in the evening. When sitting, your body isn’t exerting a lot of energy. So, if you work in an office, it can be hard to settle down and get to sleep a night. While workouts can be temporarily energizing, they are a great way to ensure you’ll be settled by the time you’re ready to lay down.
Better sleep, better you
The National Sleep Foundation writes, “even modest amounts of sleep loss can accumulate over time so that a few nights of poor sleep can have a major impact on daily functioning.” It’s important to kick the habit before it affects your daily life and work performance.
Workers are busy, and sleep is one of the first things they cut when they need to make room in their schedules. Workers who are well rested are bound to have a better, more productive workday — and that means it could be the right move to improve your company’s bottom line.
Whether you’re looking for a custom exercise plan for your workers or other health and wellness programs, we’ve got plenty to choose from. Starting a wellness program could be a great move for your workplace, and that’s exactly why LiveWell 1440 is here.
We assess your workplace, discover health risks, intervene, educate, and enroll. Then, we motivate, engage and coach while tracking goals and measuring progress. Your employees will enjoy both results and rewards for their hard work, and they’ll be healthier, happier, and more productive than ever. Contact us today to create the custom solution your workplace needs.