If you often sleep poorly it’s highly likely that it is showing up in one of three ways and so leading occupational health providers, Medigold, have put together these handy tips to help in each case:
1. You can’t get to sleep
If getting off to sleep is a problem for you, Medigold suggests:
- Designing a pre-sleep routine to wind down so that you’re ready to sleep
- Setting some clear guidelines around when you finish work or watching television
- Particularly, stopping using your smartphone after 9pm, especially for work. The blue light emitted impairs the release of melatonin, a hormone in the brain which causes us to feel sleepy
- Allowing yourself time to transition from energetic and busy to calm and relaxed.
- Managing this transition with positive choices like reading, listening to gentle music, relaxing, or a hobby you can lose yourself in.
- When in bed, spending 20-30 minutes before lights out reading or relaxing in a dim light
2. You keep waking up
If you regularly wake through the night, this is usually a sign of over stimulation during the day – mental, physical or both. This could be too much sugar, too much caffeine, too much stress, or simply too much to do. So, Medigold recommends for a consistent sleep:
- Taking a couple of minutes each morning to review last night’s sleep in relation to your lifestyle choices
- Deciding where you may want to make some alternative choices – this could be with your diet, drink, activity, work and life balance today
3. You wake up feeling groggy
Aside from raising a question mark over the quantity and quality of the sleep you’re getting, if you persistently wake up feeling groggy it may be a timing issue. For example, your alarm could be ringing part way through a sleep cycle, rather than at the completion of a sleep cycle when you are in lighter sleep and more ready to wake feeling rested.
To work out the ideal timings for you, Medigold suggests:
- Working backwards from the time you must get up, calculate what time you need to switch the light off
- Maintaining a regular time for ‘lights off’ each night for one week – often it’s just maintaining a regular sleep pattern that does the trick.
- If you are still waking feeling groggy after a week then consider adjusting your wake up time by 20 minutes each day (earlier or later) to fine tune waking up at the right time in relation to your sleep cycles.
Quality sleep key for workplace health
Businesses today are measured on, not only the bottom line, but how effective and productive our employees are when they are at work. Businesses cannot afford employees to lack focus and make mistakes due to lack of sleep.
So, with lack of sleep having been identified as one of today’s key issues impacting on health in the workplace, it makes sense for employers to consult experienced occupational health providers, like Medigold, for advice on how to combat it.
Contact Medigold Health today to find out how they can help.