Icons with text
Pair short text with an icon to give focus to store information, product features, and unique selling propositions.
“Sleep is the golden chain that ties health and our bodies together.”
~ Thomas Dekker
,,Article Quick Glimpse
As you may have noticed people really care about their sleep. This was made evident to me in regards to how many people have come to my sleep presentations and the demand for awareness around sleep demonstrated by people in the workplace, friends, family and clients.
Sleep is directly related to cognitive performance. The better quality sleep you get the better your performance. You’re better at making correct decisions, split decisions, working under pressure, you’ll recover from distractions faster, prevent burnout, your memory will improve, your energy will improve, and you’ll make fewer mistakes.
As a third of Australians in a social study cited sleep as their top concern and the financial cost of poor sleep quality in Australia 16-17 was $26.2 billion (with a B) we know how critically important it is to get a good night’s rest. Many of these costs come from absenteeism, presentism and sickness.
What would it be worth to a business, an industry or a country if their people improved their sleep quality? As we can see above …billions!
The good news is that the cost of treating sleep is small.
Employees have the responsibility to perform well at work. As performance is directly related to sleep quality, employees are obligated to try to get a good night’s sleep, wouldn’t you agree.
The problem is, how many people do you know who actually know how to get a good sleep, what they can do to get a good sleep, what they should not do to get a good sleep?
Hopefully, this article will increase your awareness on this and give you some knowledge that you can use towards improving your routine and your sleep quality.
This model shows that a good cortisol spike in the morning = potentially good sleep.
The production of your melatonin hormone increasing = good quality sleep.
The model above demonstrates the ideal cortisol and melatonin levels throughout the day. Positive stress like a run or sunlight and negative stress like being stuck in traffic can affect your cortisol levels.
Cortisol is your stress hormone. It’s natural curve is to spike in the morning and decrease during the day. As the afternoon arises cortisol should decrease to the point that allows the melatonin hormone to take over. The melatonin hormone is what allows you to really relax and get into good quality sleep states. MSD’s and other stressors increase cortisol or prevent it from decreasing to a level where melatonin can rise. If melatonin is prevented from rising…..Hello poor quality sleep.
The goal for good quality sleep is to have a healthy cortisol spike in the morning and wind stress down during the day to let melatonin rise and achieve a good quality sleep.
Please click here to read an article that shows you how to nail your cortisol curve.
Stress will inhibit your steadily decreasing cortisol levels so to prevent this from occurring, meditation can be an option.
Please click here to read an article on meditation that also provides you with some great guided meditation links.
Note* Good quality sleep starts as soon as you wake up.
Basically, to get a good sleep it is ideal to have your:
We all know how important sleep is, so how do you get a better sleep?
Getting a good night’s sleep varies from person to person.
If you can track it, you can find out what works best for you. If you know what works best for you, you can choose to improve your sleep quality.
Most advanced heart rate tracking and sleep technology on the market at the moment.
The Oura ring is best for telling you your overall readiness score each morning for performance.
It measures and shows your:
This app is not as accurate as the Oura ring but it does monitor:
As these are being monitored you can see where you need to make improves, and what your doing during the day is giving you better or worse quality sleep.
Probably one of the most effective ways to monitor your sleep, its free and its best to do paired with a sleep tracking device.
Daily, simply describe your days stress, what you have done during the day to improve sleep or what could have inhibited it before bed and give yourself a score out of 10 for how you felt during the day.
When you wake up give yourself a score out of 10 for how your feeling upon waking up and why you think so.
After a few months of journaling you should be a master at knowing about your sleep.
The picture above shows our brain waves from when we are wide awake and aware till we are tired and fall asleep.
The higher the frequency the brain waves the more awake we are the slower the more relaxed, calm and creative we are.
There are many benefits to all of these different frequencies however commonly due to our environments with phones, stress, T.V. etc. we are in gamma or beta brain waves too often and its harder to get into the slower waves.
Binaural beats are songs (tones) you can listen to on all music platforms that have the science to back up they can affect your brains frequency.
The binaural beats play songs at the frequency of choice to allow your brain to get in the optimal state for you. Usually used for meditation, prior to sleep or conscious creative focus with the Alpha, Theta and Delta brain waves.
Hence, getting into these brain waves before bed and removing the higher frequency ones can allow you to get into a restful deep sleep.
Click Here to listen to my meditation that includes binaural beats
Click Here to view my binaural beats playlist on Spotify
Click Here to view a binaural beats artist which has everything.
The effects of blue light:
Places blue light can sneak up on you:
What you can do to avoid blue light:
BLUblox is an Australian company that has done a bunch of research on the waves of light produced from our screens and light. There blue light blocking glasses perfectly block out the light frequencies that can have an affect on our sleep. You can get blue light blocking glasses elsewhere such as https://au.eyebuydirect.com/. The dark orange coloured ones are the best for sleep prior to bed.
BLUblox website: https://www.blublox.com/
Here is a link to the cheaper blue light blocking glasses: https://www.cpapaustralia.com.au/uvex-blue-light-blocking-glasses-standard-fit/
Dr Rangan Chatterjee Micro Stress Dose
MSD’s a term Dr Rangan Chatterjee developed which describes how Micro Stress Doses can impact our lives.
MSD’s are all the little stressors you experience through the day which keep your cortisol levels high therefore, impacting your sleep.
Your body has a small tank of MSD’s it can be exposed to until runs out. When your tank is empty your cortisol spikes and your decision making and willpower decrease. It is surprising how small majority of peoples tans are.
To get the most efficient sleep ask yourself what Micro Stress Doses are you exposed to? And how can I reduce these?
Earthing is the practice of getting outside on the grass, dirt or sand with no shoes on so the electrons from the earth to recharge your body.
Super earthing comes from a holiday in nature being away from cities and suburbia allowing yourself to soak up good bacteria, air and electrons that the world provides.
There is strong research to support that earthing recharges your body with good electrons and removes bad ones which allows you to have higher quality sleep.
NCBI has conducted a study on earthing that shows:
Note* Get barefoot outside often as you can, at least once or twice a day morning to start your day charged and at night to sleep and recharge. Go on nature holidays for a few days once or twice a year to let yourself recharge completely.
To improve your sleep:
To improve your sleep:
Making sleep a priority may advance your career:
Note* According to Christopher Lindholst, CEO of Restworks — a company that provides workplace rest and napping installations for corporations, hospitals, and universities — napping at work could actually be key to helping employees reach their full potential.
Sleep experts have found that daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills, and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood and boost memory.
One study shows that “a 60– to 90-minute nap could be as good as a full night’s sleep for learning a visual perception skills.”
If you have poor quality sleep from the night before and are sleep deprived, you’ll be more likely to nap as you feel a dip in energy roughly after lunch. Instead of using energy drinks or coffee to fight this off, it is more beneficial to try a short nap to refresh your brain before crushing your afternoon.
Another study has shown that naps can sharpen our brain and improve concentration in both fully rested and sleep-deprived individuals. Therefore sleep = high quality performance. You can use naps to achieve significantly better performance of various tasks, from driving to all kinds of work, assignments and projects.
Awareness and equipping people with the right tools around sleep is extremely beneficial for productivity and performance. It is our own obligation to get a good night’s rest and we all feel a calling to it. No one has ever said, “I do not want to sleep well and I want to be tired tomorrow”.
It is our obligation as workers to perform at our best, we can do this by taking care of ourselves during the day (and being aware of how our day prepares us for good or poor quality sleep) so we can get a good night’s rest. This, in turn, increases our mood, performance and productivity.
It is the workplace responsibility to educate, facilitate and allow people to do what they need to do to get a good sleep, in order to perform well.
When people have the resources and tools to improve and be aware of their sleep, they then have the conscious power to make informed decisions throughout the day that may impact their sleep quality.
Raising awareness, creating a mindful culture and having some processes around improving sleep quality should be available for everyone.
This checklist gives you an automatic sleep score. You will then be able to look at your own sleep routine and sleep contributions you are or are not making and and make a change to get good quality sleep.
If you would like to do this manually please print out or attempt the checklist provided below.
If you resonate with this article, would like to talk to us, are interested in one of our programs or workshops, we would love to help you or even come do a talk at your workplace.
You can email me at: firstname.lastname@example.org
Or call us on: 0414556322
References and good reads: