Discover a Better’s Night Sleep: National Sleep Awareness Month

A good night of sleep is important. The Centers for Disease Control and Prevention (CDC) has linked insufficient sleep to the development of chronic diseases and conditions including diabetes, heart disease, obesity and depression. 

The failure to regularly get enough sleep can lead to chronic fatigue, which can increase the risk of productivity issues at work and distracted driving crashes. Sleep is essential for maintaining a healthy, productive and low-stress lifestyle. 

Benefits of Getting Enough Sleep

Sleep is beneficial and should be a priority. Getting at least seven hours of sleep every night will help keep costly chronic conditions at bay and help you combat fatigue. It’s time to start shaping healthy sleep habits. 

Increased Productivity 

When you give your body enough time to go through all the sleep stages, you have more energy, muscle repair, improved memory, and the release or regulation of important hormones that are essential for everyday functions within the body. 

Increased Work Performance

As an employer, you and your employees and in turn, your business, benefits when sleep becomes a priority. A natural benefit of better sleep is increased work performance. It’s never too late to start focusing on improving your sleep schedule. 

Decreased Weight Gain

According to the National Sleep Foundation, not allowing your body enough time for rest and regulation can lead to an increased appetite. The particular hormones that give you the feeling of being full or hungry can become irregular, which may cause increased feelings of hunger that lead to weight gain. 

Improved Mental Health

Getting enough sleep can help alleviate feelings of fatigue that may contribute to stress, depression and anxiety. Symptoms of fatigue can be drowsiness, loss of energy and even mood swings. 

Here are some tips to share with employees, so they can enjoy a better night’s sleep and improved productivity with a clear head. Offering employees the right benefits and resources can create a stronger team. For more information on how to improve sleep habits or to address sleep issues, encourage employees to contact their doctors.   

How to Get a Better Night’s Sleep 

There are ways individuals can achieve a better night of sleep. Encourage employees to focus on their wellness and adapt healthier habits this year. 

Choose the Right Foods Before Bed

Healthy eating can help you sleep better and feel energized all day. Avoiding big meals right before going to bed can help as well. A snack of 200 calories 90 minutes before bed of one of the following foods can help your muscles relax, quiet your mind and produce sleep-inducing hormones (serotonin and melatonin) to help you fall asleep faster: 

  • Bananas
  • Chamomile tea
  • Warm milk
  • Honey
  • Oatmeal
  • Almonds
  • Whole-wheat bread
  • Turkey

Avoid Caffeine Before Bed

Stimulants like caffeine and nicotine promote alertness, which can make it difficult for you to fall and stay asleep, so it’s important to avoid them for three to four hours before bed. This may seem like common sense, but many people believe they are immune to the effects of caffeine after having consumed so much over the years. But, choose a decaffeinated tea or a cup of hot milk and enjoy a much better night of rest. 

Eliminate Sleep-Stealing Effects of Electronic Devices

Electronic devices that simplify your life and make it easier may be having the opposite effect on nightly sleep habits. If you’re having a hard time falling and staying asleep, devices like your cellphone, TV and tablet may be to blame. The blue light from electronic devices causes melatonin suppression, later sleep onset and reduced REM sleep. To prevent the harmful effects of electronic devices, there are a few steps you can take. 

Your device has a “nighttime” mode that adjusts the screen lighting to promote sleep. Also, ensure you set the phone on silent mode, so you won’t be woken by texts or emails. Or, make a few lifestyle changes, and refrain from using your phone at least one hour before bed. Reading a book or meditating to relax can also enhance your sleep. 

How AssuredPartners Cornerstone Can Help

AssuredPartners Cornerstone partners with you to optimize your employees’ wellness to create a more concentrated, productive team.

If you would like to learn more about how to help your employees discover a better night’s sleep, contact AssuredPartners Cornerstone today.