Tag Archives | work-life balance

Happiness is a Good Night’s Sleep

By in Stress Management, Work Issues

Fall 2017

The benefits of a good night’s sleep are too many to mention.  And, I’d like to highlight a big one for this article – happiness!

The National Sleep Foundation recommends adults (age 18 – 64) get 7-9 hours of sleep each night. Children and teenagers need more. 

If you ask most people what they want out of life – happiness is typically in the top 3.

Researchers have discovered a correlation between happiness and the amount of sleep a person gets each night.

Results of a recent study indicate that people who are “mostly happy” sleep 7+ hours at night. Those who reported the fewest hours of nightly sleep were the least happy, were more discontent in their relationships, worried more and had less gratitude in their life.

Another recent study, found that Sunday night is the most difficult night for people to get a restful night of sleep.

Steve Orma, a clinical psychologist and insomnia specialist, states that a disrupted sleep routine over the weekend is the biggest culprit for poor Sunday night sleep.

“Many people go to bed later on Friday and Saturday nights and then sleep in later on Saturday and Sunday mornings,” Orma states. “So, when they go to bed on Sunday night, they’re often just not tired. And then when they can’t sleep, they start to think about why they’re not sleeping, which only makes things worse.”

Sleep experts agree that job anxiety can be a huge culprit for sleep difficulties.  

People who worry, ruminate, stew, hold resentments, feel guilt or overthink, also experience difficulties in the area of sleep.

TIPS FOR GETTING A GOOD NIGHT’S SLEEP

  • Maintain a regular wake-up time on the weekends.
  • Reduce/eliminate alcohol and caffeine consumption in the evening.
  • Reduce any activities related to work or playing video games in the evening.
  • Use Lavender essential oil to promote sleep, dabbing a little on the bottom of your feet.  I purchase my essential oils from https://www.edensgarden.com/.  
  • Incorporate a wind-down routine that is calming, enjoyable and relaxing.  Quieting the mind and inviting a sense of peace can truly nourish your soul and begin the gentle journey to sleep.
  • Avoid naps longer than 15 minutes, especially in the afternoon.
  • Use self-soothing phrases or prayers when anxiety/restlessness begins:
  • Do not use sleep tracking devices, such as FitBit.  A study by researchers at Rush University Medical Center in Chicago links sleep problems with the use of these devices.  

“Sleep is that golden chain that ties health and our bodies together.”

~~ Thomas Dekker, English Dramatist, (1572-1632)

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Can You Unplug From Work?

By in Work Issues

October 2016

Studies show that more workers are taking work home.  Those that have Smartphones, spend an average of 5 hours each week on work-related emails during their personal time.

What’s even more surprising is the increasing trend to take less vacation time or to work while on vacation.  Two out of every 5 workers in the U.S. did not take a single day of vacation and about half of the U.S. workers did not use all of their vacation time.

These trends have been increasing steadily over the past 20 years.  Why?

Some of the trends are being fed by technology.  There is now a blur between “work time” and “free time”.  There is an expectation that people should be plugged into work because the technology is there to support that notion.

These trends are also fueled by fear.  One out of 4 workers have concerns that corporate restructuring or downsizing will negatively impact them in the next 5 years.  Therefore, these fears fuel the behavior of staying connected: “I will stay relevant, valuable and important in the organization by answering emails on the weekend.”

The over-connection and inability to unplug translates to stress, anxiety, resentment and guilt.  Constantly plugging into work takes away from family time, hobbies, relaxation and social enjoyment.

7 Tips to Unplug

  • Talk to co-workers face-face.  While at work, walk over to colleagues offices and speak to them the old fashioned way…. face-to-face.  Not only will you get more accomplished in your time – you will build more connection through the personal contact.  Having personal connections in the workplace makes work more fulfilling.
  • Take breaks from alerts.  You become one of Pavlov’s dogs when you immediately check your phone/text with every vibrate or ding.   Turn off notifications (including vibrate) on your desktop, laptop, tablet, and smartphone for your texts, emails and social media.
  • Implement an at-home policy.  Have a basket near the front door for visitors and guests to deposit their devices.  When it’s time for socializing and connection in your home – it’s time to disconnect from “other people”.
  • Set expectations while you’re away. Review with co-workers and your boss what needs to be done before you leave the office for a long weekend or vacation.  Remind those around you of your schedule and your inaccessibility during that time.  People will get used to the boundaries – they just need to know what they are.
  • Set the tone via your email auto-reply.  State your return date to the office and who can be contacted in the meantime.  Do not say that you’ll be checking email.
  • Name a “go-to”.   Ask a co-worker to cover for you if there are problems or questions while you are gone.  This will increase your ability to unplug.  Do the same for that person – both of you will have more enjoyable time away from the office.
  • Don’t bring it home.   I admit – this is hard! When you head out of work, make a point of turning off any work-related phones or emails. Instead, take time for yourself, friends and family.

Almost everything will work again
if you unplug it for a few minutes,
including you.
~~ Anne Lamott

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