The Importance of Proper Sleep as a Healthy Habit for Professional Productivity and Well-Being
One of my favorite sayings is, “Work is life, and life is work.” This makes for a very productive and meaningful existence. But think about it: if we give maximum effort to our daily existence, which consists of work, professional and personal relationships, it requires focus, energy, and good health, especially given the demands of our continuous and busy work and social schedule. It only makes sense that to be at our best professionally and personally requires focus, energy, vitality, and good health. Therefore, we must incorporate healthy sleep habits into our lifestyles.
As the Director of Behavioral Health here at Lyric Health, I’d like to focus this month’s virtual care blog on the importance of proper sleep. I have interviewed top administrators, executive and life coaches, medical professionals, and mental health practitioners who all agree that self-discipline, scheduling and time management, diet, sleep, healthy office and personal rituals, and exercise are key healthy habits to personal and professional success and well-being.
Every month, I will address each one of these healthy habits with easy-to-implement empowerment strategies.
Today, let’s start with sleep hygiene. Sleep experts and medical professionals agree that getting proper sleep is paramount to functioning with improved focus, cognition, energy, and mood in the workplace and all aspects of living. Proper sleep can lead to better physical and emotional health and a longer lifespan. Many people have poor sleep hygiene, driven by erratic bedtime and waking hours, distractions, and other unhealthy lifestyle decisions.
THE FOLLOWING ARE SOME STEPS THAT YOU CAN INCORPORATE INTO YOUR HEALTHY HABITS TO GET PROPER SLEEP:
- Set a disciplined, consistent bedtime and wake schedule and stick to it. Most experts agree that 7 hours is optimal. According to the Mayo Clinic, adults who get less than 7 hours of sleep per night regularly have been linked with poor health, weight gain, diabetes, high blood pressure, heart disease, stroke, and depression. However, we should acknowledge that parents or caregivers can only sometimes stick to this schedule given family needs. However, you can also give yourself some grace and extra sleep by going to bed a little later and waking up a little later on the weekends, but re-institute your regular sleep schedule on Sunday night to start the work week with a bang!
- Before turning in at night, stay off your computers, cell phones, or even your TV sets an hour or two before bed to be calm, de-stress, and clear your mind from information overload.
- Draw your curtains and dampen the lights in your bedroom, as we know that light, including the light from our activated screens on our phones, will inhibit melatonin production. This hormone allows us to get drowsy in preparing for sleep.
- Fitness experts suggest avoiding workouts before bedtime as our bodies and minds may be too activated to fall asleep. Instead, try winding down with yoga, stretching, or even reading a good book. You can even read one of my books, which I am certain will put you to sleep in no time flat!
- Be careful what you eat or drink before going to bed. There are many studies that show that eating a heavy meal right before bed may result in gastrointestinal problems that may keep you up through the night. Instead, try having dinner two to four hours before bedtime to allow for proper digestion. Drinking alcohol right before you call it a night is a no-no! Yes, it may let you fall asleep faster, but it will result in episodic or disturbed sleep through the night. Reduce your caffeine intake from sodas, coffee, and other beverages.
