Mark Fox, Expert Personal Trainer and Wellbeing Coach at The Training Room, provides the lowdown on why increasing your sleep can help to enhance your physical and mental wellbeing during the pandemic and beyond.
We’ve all been told about the magic eight hours sleep. But the reality is, we live in a world where working 50+ hour weeks, with less than adequate sleep, is the norm.
In fact, the World Economic Forum reported that the average working day during lockdown increased by 48 minutes, amounting to an extra four hours per week and 16 hours per month. That’s a pretty significant jump.
Then, throw in all the stresses and strains of the pandemic, from running a business in turbulent times to homeschooling children while working from home, and there’s more than ever to potentially keep us awake at night.
But why does this matter?
A ten-year study, published in the International Journal of Environmental Research and Public Health, showed that working longer than 40 hours per week can increase your chances of developing diabetes, heart-related diseases like hypertension, as well as depression and anxiety.
In addition to that, research by the University of Warwick, published by Science Daily, found that “people who sleep for less than six hours each night were 12% more likely to die prematurely than those who get the recommended 6-8 hours”. Interestingly, it also noted that “consistent over long sleeping (over 9 hours a night) can be a cause for concern”.
With that said, over-working and under/over-sleeping is a lethal cocktail you’ll want to avoid for the good of your health, your family and your business.
After all, those emails won’t get sent if you’re dead!
Overcompensating by abusing caffeine and sugary foods to burn the midnight oil and maintain attention is no way to go either. Research published in the Journal of Clinical Sleep Medicine suggests that to ensure a good night’s sleep, it’s best to “refrain from substantial caffeine use for a minimum of six hours prior to bedtime”.
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Then, there’s the issue of over-exercising. We’ve all heard that maintaining a strict exercise routine is the way to a healthier body and mind. But that’s not always the case. If you aren’t giving yourself time to recover from all that you’re dealing with in your day-to-day, no amount of caffeine or exercise will help. Instead, it could have the opposite effect.
Recovery is often brushed to the side because one, it appears too simple and two, it’s not all that sexy compared to the other things you could be doing to enhance your health and wellbeing. Shiny new products, diets and exercise routines can often steal the limelight. But perhaps it’s time for a rain check.
One study, published in the Journal of Occupational and Environmental Medicine, showed that poor sleep has a detrimental effect on productivity and a high cost for businesses, amounting to an estimated US $1967 per employee annually. So, if you and your team are serious about reducing stress, boosting your immune system, and being more alert, creative, and decisive at work, the message is – don’t sleep on sleep.
Catching some extra z’s can also improve your memory (essential for remembering and juggling those hundreds of tasks you face) while helping you to avoid burnout, which has shot up by 33% during the pandemic according to LinkedIn.
You may not be able to reduce your work hours, but you can control how well you sleep and recover. Implementing the following habits each day can make sleep your friend and have a hugely positive effect on your life, at work and home. But don’t just take my word… 54% of the most successful business leaders get at six to eight hours of sleep. If it works for them…
Healthy sleep habits
- Get the temperature right – Not too warm, not too cold – a room temperature of around 18-22°C is perfecto!
- Ensure your room is dark – Your body is sensitive to light, so make sure your room is as dark as possible to avoid upsetting your slumber.
- Leave the screens in another room – Blue light from electronic devices, such as mobile phones and tablets, has been shown to seriously disrupt your sleep. If you do have to use a laptop late at night, you could try using f.lux. It’s a great piece of free software that dims your screen and changes the hue as the day goes on. If you use your mobile for your alarm, set it to airplane mode so it doesn’t go off and wake you up while you’re sleeping.
- De-stress before bed – Switch off that brain before you decide to go to bed. Read a book, brain dump your stresses and tasks for the next day onto a piece of paper or virtual notebook to de-clutter your mind, and perhaps try using a meditation app like Headspace to help you fall asleep.
- Create a relaxing environment – There are many ways to achieve this from tidying up your room and dimming your lights to using clean bedsheets, turning off the TV and playing relaxing music; whatever helps you get in the right mood for a restful night. Taking a shower or bath to relax your muscles can also be a good pre-sleep ritual.
- Listen to white noise – Having a fan in the room, playing a bit of peaceful music, or using a white noise machine to listen to calming sounds, such as gentle rainfall or waves at the beach, can help you switch off. It gives you something to concentrate on without actually concentrating!
- Get into a routine – Your body loves routine, and sleep is no different. Going to bed just an hour later than usual can throw your body out of sync, so stick to the same time on weekdays and weekends as much as possible to ensure that quality shut-eye.
- Skip the caffeine – Caffeine can stay in your body for up to 9-10 hours, so try to stay clear of caffeinated drinks after lunch. It may take a few days for your body to adjust to the lack of caffeine in your system, but in the long term, you’ll feel all the better for it and have more energy.
- Ditch the evening nightcap – Having an alcoholic drink may make you sleepier and help you drift off, but it’s the effect it has on your body when you’re asleep that’s the issue. Think about the last time you drank heavily, I bet you slept for hours that night, but I also bet you felt really tired the next day. It’s not just dehydration making you tired, it’s the lack of sleep. Alcohol is like caffeine, as it stops your body going through all the sleep cycles your body needs to recover.
If you thought sleep was important before, you now know it’s absolutely vital to our all-round health, in every aspect of our lives. So, to improve your physical and mental wellbeing during the pandemic and longer-term, make sleep a priority.
By Mark Fox
