Get Your ZZZ's

Sleep -- some people love it, some struggle with it, but we all need it! Even if you have mastered the food and exercise aspect of your health, if you aren’t getting enough quality sleep, your health is likely taking a beating.

When we look at all the neural, cellular and endocrine systems that benefit from sleep, it is no wonder that sleep deprivation can have detrimental effects on everything from our memory to our metabolism and, maybe most noticeably, our mood.

Unfortunately, an estimated one-third of our population suffers from chronic sleep deprivation (aka insomnia). Each generation seems to be getting less and less sleep, however, there is no indication that our needs have changed. This additional stress on the body can have an overall systemic response, leading to increased risk for diabetes, cardiac disease, obesity and overall decreased cognitive function.

Don’t despair. If you or someone you know struggles with sleep, there are small interventions you can utilize to improve this essential part of your health. Besides the conventional wisdom to limit caffeine, alcohol, exercise or large meals close to bedtime, try some of these tips to improve sleep habits:

1. Support your body’s natural rhythms: Keep your bedtime and wake-up time consistent as much as possible, and try to keep naps to 30 minutes or less.

2. Limit exposure to blue light: Put electronics away at least two hours before bed.

3. Don’t lie in bed awake: If more than 10 minutes have passed and you are still awake, get up and do something relaxing without bright lights.

4. Leave your worries behind: Use a journal or to-do list to write down those racing thoughts and forget about them until tomorrow.

5. Create a sleep-conducive environment: What do you prefer -- a cool, quiet, dark room; noise machine; or black out curtains?

6. Use your bedroom for sleep only: Remove any stimulating or anxiety-provoking activities from your room.

7. Choose food wisely: If you need a bedtime snack choose low-protein, healthy carbohydrates paired with dairy (or dairy alternative) to keep your blood sugar stable overnight. If you are very hungry before bed, this may be a sign you need more carbohydrates in your overall diet.

Bottom Line: Sleep is a necessity, not a luxury. Adequate sleep is an important part of overall wellness. Make getting seven to eight hours of sleep per night a priority to boost your mood and reduce your risk of chronic disease.

Source 1, Source 2, Source 3

Visit Wellness Workdays for more information about our worksite wellness programs.

Losing Sleep Over Your Sleep-Deprived Workforce?

Sleep is the most overlooked element to a healthy body and mind. About 60-million Americans suffer from sleep disorders and insomnia. While many employers offer diet and exercise plans to improve well-being, sleep is now viewed as another critical component in employer-based health and wellness programs.

Wellness programs that include a sleep education component will be a priority for approximately 20 percent of all companies that offer health and wellness programs. Employers are in a unique position to influence sleep and the health while recouping some of the $63 billion annually lost due to a fatigued workforce. Insomnia and lack of adequate sleep affects safety, decision-making, absenteeism, presenteeism (attending work while ill or tired), work site injuries and driving accidents, and can result in expensive mistakes. Sleep-related healthcare claims continue to rise and include payments for doctors’ visits, hospital stays, prescriptions and over-the-counter drugs. Prolonged sleep deprivation contributes to chronic disease, obesity, depression, cancer, diabetes and mortality.

According to a University of California-San Francisco study, only three percent of the adult population performs well after a minimal amount of sleep. The body has a delicate system that regulates the drive to be awake and to sleep. Ignoring these urges and resisting the temptation to close our eyes can lead to sleep deprivation and common sleep disorders. While a portion of employees may have conditions that interfere with sleep such as sleep apnea, restless leg syndrome or prescribed medications, sleep techniques can be used by employees to aid in proper rest.

The National Sleep Foundation has a variety of tips and suggestions for employers when incorporating sleep improvement education in wellness programs. To start, employees should take a sleep self-assessment using sleep diaries to track and measure sleep patterns while noting sleep environment, daily activities, foods eaten and bedtime routines. Then, small modifications can be used to improve rest and sleep wellness. Employers can encourage employees to power down, set aside electronics and allow bodies and minds to restore.

Employers can introduce employees to solutions for sleep troubles including cognitive behavioral therapy, room environment modification, low blue-light exposure controls, pre-bedtime activities that promote proper sleep, appropriate food and drink, stress and anxiety management, and relaxation tools and techniques. Once employees have information and methods to modify sleeping habits, they can experience life-changing results within a matter of days and weeks.  

Wellness Workdays offers sleep education sessions as part of its comprehensive wellness programs. Contact us to find out what we have done for employers across the country and how we can help you create a well-rested and productive workforce.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.