A Bedtime Routine To Get You Relaxed & Asleep
Thanks to extended working hours, longer commutes to and from work and the whole 24/7 connectedness of modern day life, sleep can often come off second best.
The business world in the UK is starting to realize the downside of sleep deprivation. One employers’ organization (Business in the Community) is partnering with Public Health England to produce a “sleep toolkit” which offers advice on how to ensure that staff are getting enough rest.
The cost to the UK economy of sleep deprivation is estimated to be around £30 billion ($42 billion) and 200,000 working days a year in a population that is roughly one seventh of the USA population.
What do they suggest?
Suggestions include that: (a) managers should be trained to spot signs of sleep deprivation and (b) quiet spaces should be created in the workplace for rest and relaxation (where employees can switch off completely from work for a period).
Dr Guy Meadows who is clinical director of The Sleep School says that more and more businesses want their staff to sleep better.
He says: “I’ve been in this sector long enough now to recognize that it is a cultural change. It used to be “sleeping is cheating” – for example, if you had four hours sleep, then went to the gym and followed with a power breakfast, you were one of the power people.”
He suggests that somewhere between noon and 3 pm, where there is a natural dip in our alertness, is the perfect opportunity to seek out rest at work, with research suggesting that a nap would likely improve a person’s performance for the rest of the day.
But what about better sleep at night?
We share 5 important steps to help the process along:
1. Power down
Step away from that screen – whatever the device, calm the brain and send signals to your brain that you are going to start chilling out.
2. Change into your pajamas!
Don’t wait until you are too tired before you wash or bath, change into pajamas, clean your teeth and get ready for bed. Ideally, it should all form part of the winding down process.
3. Drink tea or other calming drink
While it is always a good idea to have a glass of water next to your bed every night so that you can stay hydrated, consider having a warm mug of detox tea or other soothing beverage of choice at bedtime.