Wellness programs are focusing on the importance of sleeping well
One of the more interesting developments I’ve seen in workplace wellness programs over the last few years is a growing recognition that sleep is a key factor in wellness, and that there are useful programs that can help people to learn how to sleep better.
I think we all understand that sleep has a great deal of influence on practically all other aspects of our lives – how good we feel, how well we deal with stress, how healthy we are and, indeed, how happy we are.
There also seems to be what I’d call a multiplier effect: sleep well and we’re much more able to deal with all the problems and stresses that come along in life; sleep badly and everything just seems to pile up and get worse and worse.
So, it stands to reason that many workplace wellness programs are looking at ways to help people in the workplace deal with any sleep-related issues they may have.
I recently read about one Canadian company that found, through an internal wellness survey, that one third of its workers reported having sleep issues. Their response was to introduce a virtual sleep clinic that provides a five-week treatment plan, including virtual sessions with sleep psychologists. So far, over 200 employees have accessed the program.
Many other workplaces have programs, such as virtual mental wellness care, through which employees can access sleep-related counseling.
I’ve long been interested in sleep as an important factor in wellness but, of course, this doesn’t make me an expert, and it certainly doesn’t qualify me to give advice on the subject. But what I would like to do is to share some of the recent developments on the subject that I’ve read and heard about.
One interesting trend – though not a new one – seems to be a focus on overall lifestyle and its effects on sleep. In a way, overall wellness and a healthy lifestyle are the key factors in sleeping well – and, of course, sleeping well is a key factor in overall wellness. Three areas in particular are usually mentioned.
- Exercise matters. Apparently, in terms of sleep, it doesn’t have to be a lot or even very intensive. A 20-minute walk at lunchtime every day, around the block or in the park or at the mall can make a very big difference.
- What you eat and when you eat it are important. I think I can sum up the advice I’ve found on this subject by saying, “Everything you already know about eating right.” Balanced meals. Moderation. Regular schedule for meals. No big or extra-spicy meals late in the evening.
- Circadian rhythms rule the day – and night. It all seems to focus on lining up our preferred sleep habits with our body’s own internal clock. One key factor is exposure to bright, natural light during the day, such as the outdoor walk that is recommended. Another is the reverse – avoiding bright light late in the evening and just before bedtime. Finally, consistent bedtimes seem to be very important.
More specifically, when I search for tips and strategies for sleeping better, there are about a dozen points that consistently come up. These twelve strategies are widely recommended because they help most people to achieve deeper, more restorative rest.
- Start by managing your mindset and expectations. Tell yourself that perfection is not required, that some nights you will sleep better than other nights and that it all works out in the long run. Above all, relax, cut yourself some slack and stop worrying about sleep.
- Work out a 20-minute to half-hour wind-down routine that works for you. It’s a time to start to relax. Maybe some light reading or conversation with a partner. Some experts recommend a light stretching routine. Avoid anything stressful or stimulating.
- Stick to a steady sleep schedule, even on weekends. In other words, go to bed and get up at the same times every day. Consistency is important. Some evening you may feel drowsy earlier, and some mornings you may want to sleep late, but maintaining a regular schedule helps to fine-tune your internal clock.
- Make sure your bedroom is set up for sleep. It should be relatively cool, dark and as quiet as possible. Comfortable bedding and a good mattress help.
- Reduce your screen-time in the evening, particularly in the half hour or so before bedtime. It seems that exposure to the type of light from electronic screens can be disruptive to sleep. Use night-mode on your phone or tablet.
- Watch your caffeine and alcohol consumption during the day. Some people are more affected than others. For most people, that means no caffeine after lunchtime, and no alcohol after supper.
- Try to avoid anything that you know is going to be stressful before bedtime. Tell yourself it’s time to relax. When stressful thoughts and worries start to intrude, tell them, “No, this is me-time.” Go to your happy place.
- Stay active during the day and avoid naps of more than 20 minutes. Make sure you exercise every day and take advantage of any opportunity to get some exposure to natural light outside, especially sunlight in the morning.
- Avoid big meals late at night, and spicy foods in particular. Anything that upsets your digestion is also going to upset your sleep.
- Avoid intensive exercise in the hours before bedtime.
- Don’t use your bed for work or even scrolling through your social media. When you’re in bed, it should be lights-out.
- Don’t be a clock-watcher. In fact, it may be a good idea to keep the clock in your bedroom turned away from the bed. It sounds funny, but it’s been said that one of the biggest causes of insomnia is worrying about not getting to sleep.
In summing up, if I could point to one thing I’ve learned about sleeping better, it’s this: Look after yourself. Put other issues and conflicts and worries behind you for the moment when you’re ready for bed. Put looking after yourself first. And no apologies – you need to be at your best to deal with all of your other responsibilities.
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I really appreciate comments, ideas, suggestions or just observations about the blog or any other topics in benefits management. I always look forward to hearing from readers. If there’s anything you want to share, please email me at bill@penmorebenefits.com.
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