wellbeing

Support good sleep and benefit your business

Many business people work flat-out until bedtime, cramming as much as possible into each day, then wonder why they can’t switch off and go to sleep. It’s been proven that performance and clear thinking abilities start to diminish if we continually work this way. Let’s look at some ways to support good sleep and benefit your business:

Learn to spot your ‘amber lights’

- the times when your concentration starts to flag or you become irritable and tense. Use them as a signal for a break. Notice how much better you feel, how much more productive you are on your return.

Delegate and share responsibilities

- pass them on to someone who is keen to learn, who may add value to your business in unexpected ways. Taking time to teach someone helps them gradually learn and improve. They may even come up with new ideas, better procedures, be enthusiastic at taking on the work you don’t enjoy. This frees you to have some ‘me’ time, work less and nurture and mentor new talent.

If work is challenging mentally try to commit to regular physical exercise

- conversely, if work is strenuous physically try to undertake mental activity to provide balance. Sometimes people who struggle to sleep are mentally alert but physically fatigued, or vice versa.

Consider that serious, important conversation

- if there are urgent domestic matters that need discussing try to schedule a time when you’re both able to contribute fully and respectfully, not late at night when you’re tired, irritable or preoccupied.

Avoid mental overstimulation last thing at night

- watching scary, violent films can cause your mind to become overactive and may cause nightmares and disturbed sleep.

Routine can support a good nights’ sleep

- go to bed at the same time whenever possible. Introduce a deadline of say 9pm after which only emergencies are attended to. Try to wind down for a couple of hours rather than working late, collapsing into bed, wondering why your mind’s still racing. Routine allows your body and mind to recognise when you’re preparing for sleep.

Free your bedroom of clutter

- just because visitors don’t see it doesn’t mean it doesn’t matter. Clutter and mess create stress. Get into the habit of being disciplined.

Screen off unsightly areas

- clear your workstation, keep electrical equipment to a minimum. Ensure your bedroom is a welcome haven, a place where you go and feel calm, comfortable and at peace.

Check that your bedroom is the right temperature

- too warm can affect the quality of sleep. Ensure that it is airy and well ventilated.

Deal with relevant practical issues

- that security is good, alarms are working, a child monitor is installed if relevant. Identify any past or present triggers that may affect your sleeping pattern.

Could sleep problems indicate a medical condition?

to be sure. If you’re on medication check that sleeping issues are not a side effect. Some doctors prescribe melatonin as a short-term option to help reinstate a regular sleeping pattern.

Consider the role of a healthy diet in your general health, energy levels and quality of sleep

- commit to having regular breaks for nutritious snacks or meals, plenty of water and avoid fasting for long periods or eating lots late at night. Avoid regular snacking on junk food, sugar or caffeine laden drinks in your desire to boost your energy levels.

Keeping fit helps manage stress and improve sleep Wash away the day’s cares before bed

- a shower or relaxing bath can symbolically cleanse away stress and strain, help you relax and prepare for sleep. Play soothing music, light scented candles, have a massage, enjoy some quiet time.

- Hypnotherapy and self-hypnosis techniques can help improve your quality of sleep

- dealing effectively with stress, anxiety, guilt and tension allows your mind to relax and sleep a healthy, refreshing sleep, and so introduce good sleeping habits.

- aim to include some exercise in your routine. Many people enjoy walking the dog before bed. It draws a line under the day, introduces fresh air into your body and avoids having to let the dog out during the night!

Do you go to bed and prepare to not sleep?

- Some people take work, books, food with them to bed. Instead lie still, close your eyes and allow your body to relax and be still. Allow your body to renew, recharge, detoxify, heal.

Susan Leigh MNCH (ACC) Hypnotherapist www.lifestyletherapy.net