Are your professionals getting enough sleep? 5 ways to encourage healthy sleep habits.

 EQ CONSULTING CO HIRED BY DIPLOMA HEALTHCARE GROUP

EQ CONSULTING CO HIRED BY DIPLOMA HEALTHCARE GROUP

Psychological wellbeing isn’t just about practicing mindfulness and meditation. Getting good sleep is vital for productivity within organisations. 

At EQ Consulting Co, we expand on sleep hygiene in our 8- week mindfulness program. We know how important sleep is, and when we are well rested we become less reactive, more productive and have a happier life.

Are you tired but wired? You are truly exhausted but when your head hits the pillow – you can’t sleep?

Does it take you more than 30 minutes to fall asleep?

Do you have daytime symptoms of fatigue, irritability or low energy? You are not alone. Insomnia effects 30% of the global population and between 40-60% of people over the age of 60.[i]

The good news! We can reverse this pattern and make your bedroom a cue for sleep and change unhealthy habits.

These tips are backed from other psychologists and neuroscientists.

1. Establish a bedtime routine.

Start your night-time routine about 1 hour before going to bed. This can be, brushing your teeth, having a shower, meditating, reading a book. Avoid digital devices 1 hour before bed, as they stop melatonin (our natural hormone that helps you sleep) being produced.

2. Try meditating before sleep

Meditation has the ability to shift gears in our brain waves. We tend to operate in a chronic beta brain wave of high stress all day. When you meditate, it drops your level of brain frequency to a Theta brain wave state, a state of relaxation and dream-like imagery and nearer the state of sleep. This makes the transition to sleep easier as you drift into Delta brain wave, deep sleep. Try meditating for 10 minutes before bed and see if it improves your sleep.

3. Only use your bed for sleep.

Its really important you don’t use your bed for work, serious conversations, watching TV, eating, talking on the phone.

You want your bed to be associated with sleep, so its important your brain starts making this connection. Sex is the other activity that is Ok to do in bed, due to convenience and also it can help you relax and drift off to sleep.

4. Park your worry.

 f you wake up at 2am, you are not alone. It’s a beautiful time to wake up, think, plan, schedule and stay in a thought pattern that we can’t seem to break. Over a 24 hour period, its when we have the lowest amounts of serotonin and dopamine. If you are finding it difficult to switch off, turn on a warm light and write down a ‘worry list’. Once you have written everything down, say out loud, I will address this at 7am. Since it’s out of your hippocampus and onto paper, you won’t forget it. Then try a sleep guided meditation, to drift back into sleep.

Suggested: A guided sleep meditation

5. Create the right environment.

A dark, quiet and cooler temperature will help with creating the right environment for you to sleep. What if you live in the city, can you turn on white noise, so it eliminates the sound outside? Can you buy block out curtains, or sleep with an eye mask on – so the room is dark? Could you invest in a chilly pad for your bed – to keep your body temperature at the optimal level for sleeping?

Daily Task.

Make a change in your sleep routine. Start the evening with a night-time routine, switching off your phone and computer 1 hour before bed, making a regular wake up time. If you are having sleep issues, you will be glad you introduced these changes into your life.

At EQ Consulting Co, we expand on sleep hygiene in our 8- week mindfulness program. We know how important sleep is, and when we are well rested we become less reactive, more productive and have a happier life.

Email: Chelsea@eqconsultingco.com

[i] National Sleep Foundation 2017