Sleep is one of the most important ingredients in a healthy living plan for professionals at all levels. Sleep allows the body to heal from the brutal assault of everyday living. It allows the brain to recharge.
It also plays a critical role in mental acuity, the ability to focus, and overall work performance– making it an essential area of focus for any comprehensive health assessment for executives. The good news is that your employees do not necessarily need to attend an executive health clinic to find relief from poor sleep habits. Some changes can begin at home.
Reduce Screen Time at Night
Sleep quality is impacted by many things. One of the most egregious is our reliance on screens of all shapes and sizes. From televisions to laptops, tablets, and even mobile phones, the drive to be constantly connected is robbing us all of important sleep at night.
The idea is to reduce the amount of light your eyes must filter in the 60 minutes prior to turning in at night. This includes all the screens mentioned above.
Create a Nightly Routine for Going to Sleep
The brain is one of the most powerful tools you have access to in your efforts to get a proper amount of sleep at night. Establishing a nightly routine to prepare for bed triggers the brain that it is time to prepare for bed and helps you fall asleep faster when you do lay down.
A solid routine should last about 60 minutes to give the brain time to wind down. Your routine may include a hot bath (or shower), meditation, soothing music, and even reading. The key is to avoid the electronic stimulation mentioned above and go for soothing activities to “wind down” your day instead. Do this daily and the brain will eventually view this as a signal (kind of like Pavlov’s dogs) that it is time to start gearing down and prepare for sleep.
Drink Plenty of Water
Hydration is essential for keeping your body in balance. You should avoid alcohol and caffeine later in the day so your brain isn’t disrupted by their presence allowing you to fall asleep faster – and enjoy a more restorative sleep once you do fall asleep.
Create a Favorable Sleeping Environment
Not only is the absence of screens conducive to sleep, but you should also take action to make sure your bedroom is free of strong odors, pets, and unnecessary clutter – including visual clutter and lights. Finally, keep your bedroom cool and quiet so you can remain asleep easier throughout the night.
Employees who have done all the things mentioned above and still have trouble getting quality sleep at night might want to consider adding quick naps into their daily routines and discussing their sleep problems with their physician at an excellent executive health centre in Toronto.
Doctors may have recommendations that can improve sleep for better long-term health, better immediate job performance, and a greatly improved disposition, mood, and attitude.