Recharge your brain and body.
Microsteps to feel well, reduce stress and boost productivity
How do you feel after a good night sleep?
To function well, live longer and healthier sleep is fundamental.
What are your sleeping patterns?
- Can’t fall asleep?
- Wake up in the middle of the night and can’t fall asleep?
- Have periodical snoring and breath interruptions?
- Waking up due to noise?
- Going to the bathroom in the middle of the night/early morning?
All of the above can affect the sleep impacting focus, mood, motivation, wellbeing in the wakeful state.
Growing evidence demonstrates that short sleep duration (< 6 or 7 h/night) for adults and poor sleep continuity may lead to illnesses and premature mortality.
- Hygiene of the sleep and the bed (bedroom environment, temperature, quality mattress …)
- Same timing to go to bed and wake up, also on the weekend
- Wake up around time of a sunrise within 2-3 hrs
- 7- 9 hr sleep for adults
- Eat light 3 hr before sleep, no fatty, greasy, spicy food
- Red Light Therapy - get your home device
- Pause to relax the nervous system 3-5 times/day:
- 3 mindful meals (20 minutes, no devices, indulge food using all the senses)
- 2-3 breathing mindfully moments
- If can’t sleep, anxious thoughts:
- Journal, write down all to dos, worries
- Count (sheep or elephants ;-)
- Read a book (not in bed)
- Listen to the music
- Take a bath, a shower
- Yoga Nidra (guided relaxing meditation)
- Meditation, Yoga
ANTI STRESS HACKS
- Aerobic activity - sport : intensity to select-height - weight = heart rate. eg. When you can pronounce a sentence with enough ease while exercising.
- Latest exercise 2 hrs before sleep
- 1-2 hrs before slow down intellectual activity (including devices, phone activity)
- No caffeinated drinks from 2-3pm
- Minimise, eliminate alcohol - not going to bed drunk (Alcohol can also negatively impact sleep. People often fall asleep quickly but then wake up during the night, resulting in insufficient sleep.
- Therapist or a coach
See more well-being practices here
Connect to a wellbeing coach for support email@example.com
BENEFITS OF SLEEP
Sleep - is a new status symbol. Jeff Bezos says: ‘I am more alert and think more clearly if had 8 hrs of sleep’
- More alertness and mental contribution
- More clarity and creativity
- Elevate energy
- Enhances performance and productivity
- Brain regeneration
- Increases ability to be focused
- Increases emotional stability
- Lowers errors and mistakes
- Longevity and health
Bill Clinton was quoted as saying that every major mistake he had made in his life had happened as a result of sleep deprivation.
SLEEP & STRESS
There is direct correlation between stress and bad sleep.
- Stress leads to bad sleep and bad sleep to stress
- Fears, worries, anxiety lead to stress leading to bad sleep