Archive for October, 2016

Sleep Solutions

October 31, 2016

Most adults need somewhere between seven and nine hours of sleep each night. We spend about a third of our lives asleep, but most people know very little about it, even though it’s as important as food and water.

It’s estimated that sleep disorders affect more than 70 million Americans. When you get less sleep than needed, you fall into “sleep debt.” If the debt becomes too high, then physical problems and daytime drowsiness can occur.

THREE KEY INGREDIENTS

Three key ingredients to good sleep are temperature, light, and sound. A hot bath or shower raises your temperature then rapidly lowers it to help you relax. If the room is cool, you’re likely to get better sleep. To control light, consider dimming the light an hour or two before you go to sleep. Don’t look at computer or TV screens right before bed, so the hormone melatonin can flow. If your neighborhood is noisy, consider wearing earplugs to keep the sound out.

SLEEP TIPS

  • Be consistent – If you can go to sleep and wake up at the same time, even on the weekends, you’ll sleep better.
  • Create a routine – You can train your body to recognize when it’s time to sleep if you stay consistent with habits. Maybe read a book. or take a warm shower. Perhaps lay out your clothes for the next day.
  • Get up if you can’t fall asleep – If after 15 minutes you don’t fall asleep, get up and do something rather than worry. Consider reading a book or listening to soft music.
  • Limit your naps – It might feel good to snooze for an hour in the afternoon, but anything over half an hour might keep you up at night.
  • Consult a professional – If you need to get more info or guidance on your sleep habits, talk to your primary care physician.

Resiliency in the Workplace

October 14, 2016

Whether you have a fast-paced job or not, stress exists in every workplace. Having a “bounce back,” or resilient, perspective is a key element to coping with stress. Workplace resilience helps you handle coworkers, interoffice events, and outside situations that impact your job.

THREATS TO OUR WORKPLACE WELL BEING

  • Work culture – Anything that happens outside the organizational culture of your job can increase stress levels. This includes the structures, policies, mergers, expansions, layoffs, etc.
  • Interactions within your job – Events such as bullying, intimidation, and being overworked can make your job difficult. Other stressful situations might include accidents, grieving a coworker’s death, and the fear of supervisors.
  • Personal lives – Stress and anxiety from other parts of our lives can also threaten our workplace well being. Our behavior toward others can reflect this stress.

TIPS FOR BUILDING RESILIENCE

  • Interpersonal intelligence – The ability to empathize with your coworkers and understand their point of view is a key component to managing relationships. When we are socially aware in the workplace, it helps us monitor our own reactions to problems. Then we can seek resolution to a workplace conflict or interpersonal confusion.
  • Remaining active – A resilient person does not shut down when adversity comes their way. They speak up for themselves and their goals in an assertive way. Active in teamwork, this individual also takes a self-initiated approach toward problem solving.
  • Proactive – Resilient people can identify potential problems and take actions to prevent them. These individuals won’t wait until a disaster occurs before they clean up a mess and work toward resolution.
  • Self-care – A work environment that values good self-care will be more productive in the long run. Getting enough sleep, eating healthy and a regular exercise routine are keys to resilience. In addition, spending time with family and friends eases stress and helps us bounce back faster when times are rough.