How often do you wake up feeling truly rested? Chances are, not as often as you should. According to the American Sleep Apnea Association, 1 in 3 American adults aren’t getting enough sleep on a daily basis in 2023. This may include those who stay up too late for any reason, it may include those who can’t seem to stay asleep, and it may include those who find getting regular sleep on a nightly basis difficult due to anxiety or stress. Sleep is important, and without it our bodies and minds can’t effectively work at their best. At Technalink, we know that our innovations come from rested and well-cared for minds.
Scheduled wind-down time is a necessity for many in today’s busy business world. Our minds are bogged down by the many things we’re juggling throughout the day, and when paired with our constant “connectedness”, you get the recipe for poor or difficult sleep. Scheduling wind-down time puts your sleep in your calendar, and it should be treated with the same importance as a big meeting or a can’t miss appointment. How can you schedule effective downtime for better well-being? Here are a few ways to start:
• Start with tech-free time – We’re so used to staring into our phone and computer screens it’s become second nature for many. What we don’t realize is that the blue tinted light we’re absorbing can do more harm than good when it’s not regulated. The blue light coming from a screen can disrupt our natural circadian rhythm, making it more difficult to fall asleep at night or stay asleep if we do. Part of scheduling your down-time should be to preschedule tech-free time for about an hour before you plan to go to bed.
• Keep work in another room – Sometimes you’ll be cozying up and getting ready to fall asleep when an idea pops into your head. You just have to write that e-mail, jot down some notes on a potential new innovation, or write a quick text. When you wake, your first instinct could be to open your work e-mail and get back on top of anything you might’ve missed throughout the night. There are times for work to occupy your mind and times when you should allow your mind to simply be at rest. Keeping work out of your bedroom makes scheduling and prioritizing down-time much easier. Make it a rule for yourself and stick to it.
• Wind down with music or an audiobook – Having something to take your mind away from the day is crucial to winding down. Listening to a favorite playlist or an audiobook is an excellent tool you can use to allow yourself to close your eyes, focus on relaxing stimuli, and drift off to restful sleep. The OM Factor now on audiobook not only gives you soothing content to focus on, but it reminds you the importance of prioritizing self and connecting your mind, body, and soul.
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