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When it comes to a great night's sleep, Oqea Cares. Recent conversations with our psychologists have drawn the following themes to assist our members and patients in reconsidering and establishing pre-sleep behaviours. 1. Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep over time. 2. Create a Relaxing Bedtime Routine: Develop a pre-sleep ritual to signal to your body that it's time to wind down. This could include activities such as reading a book, taking a warm bath, practising relaxation exercises like deep breathing or meditation, or listening to calming music. 3. Optimize the Sleep Environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Additionally, invest in a comfortable mattress and pillows that provide adequate support. 4. Limit Exposure to Screens Before Bed: The blue light emitted by smartphones, tablets, computers, and TVs can interfere with your body's natural sleep-wake cycle. Try to avoid screens at least an hour before bedtime, or use devices with built-in blue light filters or apps that reduce blue light exposure. 5. Watch Your Diet and Lifestyle Habits: Avoid consuming stimulants like caffeine and nicotine close to bedtime, as they can disrupt sleep. Similarly, limit heavy meals, alcohol, and excessive fluid intake before bed to prevent discomfort and disturbances during the night. Regular exercise can promote better sleep, however, try to avoid vigorous workouts too close to bedtime, as they may energize you (endorphins) and make it harder to fall asleep. Implementing these tips and making sleep a priority in your daily routine can significantly improve the quantity and quality of your rest, leading to better overall health and productivity. Check out our recently issued evidence-based article and if you're finding it difficult to 'switch off' the day's stressors, why not check in with one of our psychologists, who can assist you with further self-help tools to achieve the well-deserved z's - https://lnkd.in/g8YtyfVC

Getting better sleep is essential for overall well-being. Here are some tips to help improve your sleep quality: 1. Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep. 2. Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet. Use curtains or blinds to block out excess light, earplugs or white noise machines to minimize noise disruptions, and a comfortable mattress and pillows to enhance comfort. 3. Limit exposure to electronic devices before bed: The blue light emitted by electronic devices can interfere with your sleep. Avoid using smartphones, tablets, or computers for at least an hour before bedtime. Instead, engage in relaxing activities like reading a book or taking a warm bath. 4. Establish a bedtime routine: Engage in relaxing activities before bed to signal to your body that it's time to sleep. This can include activities like listening to calming music, practicing deep breathing exercises, or gentle stretching. 5. Avoid stimulants and heavy meals close to bedtime: Limit your consumption of caffeine, nicotine, and alcohol, as they can disrupt your sleep patterns. Additionally, avoid eating large meals or spicy foods close to bedtime, as they can cause discomfort and interfere with sleep. 6. Exercise regularly: Engaging in regular physical activity can promote better sleep. However, try to complete your workout at least a few hours before bedtime, as exercising too close to bedtime can make it difficult to fall asleep. 7. Manage stress: High levels of stress can negatively impact your sleep. Find healthy ways to manage stress, such as practicing relaxation techniques, journaling, or seeking support from a therapist or counselor. Remember, everyone's sleep needs are different. It's important to listen to your body and make adjustments that work best for you. If you continue to struggle with sleep, consider consulting a healthcare professional for further guidance and support.

Exercise and sleep quality: New research links daytime activity to healthy rest at night. 1. Increased levels of moderate to vigorous physical activity have been linked to improved sleep quality and reduced daytime tiredness. 2. The study highlights the importance of incorporating physical activity into daily routines for better sleep health. 3. Traditional advice for improving sleep often overlooks the impact of daytime activities on sleep quality. 4. The study utilized data from a diverse sample of over 1,000 children and adults to explore the relationship between physical activity and sleep. 5. Future research may focus on targeted interventions and specific types of physical activity to enhance sleep quality. Source: https://lnkd.in/eZX63axW #sleephealth #sleepbetter #healthandwellness #lifestylemedicine #remotework #healthylifestyle #healthyliving #wellnesscoaching #healthandwellbeing #wellbeing #workplacewellness #remoteworkers #remoteworkforce #wellness #holisticwellness

Getting better sleep is essential for overall well-being. Here are some tips to help improve your sleep quality: 1. Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep. 2. Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet. Use curtains or blinds to block out excess light, earplugs or white noise machines to minimize noise disruptions, and a comfortable mattress and pillows to enhance comfort. 3. Limit exposure to electronic devices before bed: The blue light emitted by electronic devices can interfere with your sleep. Avoid using smartphones, tablets, or computers for at least an hour before bedtime. Instead, engage in relaxing activities like reading a book or taking a warm bath. 4. Establish a bedtime routine: Engage in relaxing activities before bed to signal to your body that it's time to sleep. This can include activities like listening to calming music, practicing deep breathing exercises, or gentle stretching. 5. Avoid stimulants and heavy meals close to bedtime: Limit your consumption of caffeine, nicotine, and alcohol, as they can disrupt your sleep patterns. Additionally, avoid eating large meals or spicy foods close to bedtime, as they can cause discomfort and interfere with sleep. 6. Exercise regularly: Engaging in regular physical activity can promote better sleep. However, try to complete your workout at least a few hours before bedtime, as exercising too close to bedtime can make it difficult to fall asleep. 7. Manage stress: High levels of stress can negatively impact your sleep. Find healthy ways to manage stress, such as practicing relaxation techniques, journaling, or seeking support from a therapist or counselor. Remember, everyone's sleep needs are different. It's important to listen to your body and make adjustments that work best for you. If you continue to struggle with sleep, consider consulting a healthcare professional for further guidance and support.

A great goal! Improving sleep quality can have a significant impact on your overall well-being. Here are some tips to help you get better sleep: 1. *Establish a consistent sleep schedule*: Go to bed and wake up at the same time every day, including weekends. 2. *Create a bedtime routine*: Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing gentle stretches. 3. *Optimize your sleep environment*: Make your bedroom a sleep sanctuary - dark, quiet, and cool. Consider using earplugs, a white noise machine, or blackout curtains if necessary. 4. *Invest in a comfortable mattress and pillows*: Supportive bedding can make a big difference in the quality of your sleep. 5. *Avoid screens before bedtime*: The blue light emitted by smartphones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. 6. *Limit stimulating activities before bedtime*: Avoid intense exercise, playing video games, or watching exciting movies at least 2 hours before bedtime. 7. *Avoid caffeine and alcohol before bedtime*: Both can disrupt sleep quality and make it harder to fall asleep. 8. *Try relaxation techniques*: Mindfulness meditation, deep breathing, or progressive muscle relaxation can help calm your mind and body before sleep. 9. *Get regular exercise*: Regular physical activity can help improve sleep quality, but avoid vigorous exercise within a few hours of bedtime. 10. *Consider keeping a sleep diary*: Tracking your sleep patterns and habits can help identify areas for improvement. Remember, it may take some experimentation to find the right combination of techniques that work best for you. Be patient, and don't hesitate to seek professional help if sleep issues persist. Would you like me to expand on any of these points or provide additional information?

Sleep regularity is more important than sleep duration. Experts recommend people follow healthy sleep habits—getting sunlight first thing in the morning, exercising during the day, and maintaining a calm bedroom environment—to help form regular sleep patterns.

Healthy sleep needs a healthy day: boost exercise to beat your bedtime blues A newly published study examined different components of time use and different aspects of sleep among 1168 children (average age 12 years) and 1360 adults (their parents, average age 44 years, mainly mothers). The study found that children and adults with higher levels of moderate to vigorous physical activity had less troubled sleep, reduced tiredness, and better sleep quality.  When people think about sleep quality, they tend to focus on adjustments immediately before bedtime – for example, avoiding screens, not eating too much, and avoiding alcohol – but this research looks beyond this to the range of activities we undertake during the day. The researchers found that our daytime activities are tied to different aspects of our sleep, from sleep quality, sleep efficiency (how much of the time you spend in bed when you are actually asleep), and the overall amount of sleep we get, to levels of tiredness during the day, and when we choose to go to bed. Sometimes, the activities we choose might directly displace sleep - think of kids playing video games late into the night - but other times, it’s how we spend our daytime hours. Everyone wants a good night’s sleep. If it’s simply a matter of being more active during the day, then it may be a relatively achievable goal for most of us. https://lnkd.in/g6cCbwW9

A rejuvenating night’s sleep is not just a luxury; it’s a cornerstone of a healthy lifestyle. The importance of sleep extends far beyond simply feeling rested. It plays a pivotal role in our physical and mental well-being, influencing everything from cognitive function to metabolic processes. Yet, in today’s fast-paced world, getting good sleep has become increasingly elusive for many. With the glow of screens delaying bedtime and the weight of daily stresses tossing us into restlessness, the quality of slumber often slips through our fingers. Read more to find out why sleep is important and how to get good sleep: https://lnkd.in/guF9qsjW

🌜💤 Struggling to find the secret to a good night's sleep in our 24/7 society? You're not alone. 🌛💤 In an enlightening new article, "The Elusive Quest for a Good Night's Sleep: Understanding and Overcoming the Struggles," we dive into the heart of why so many of us in the UK find slumber just out of reach. Nearly 40% of Britons aren't catching the recommended seven to nine hours of sleep a night, a startling statistic that sheds light on a national issue. Dr. Simon Archer, a renowned sleep expert from the University of Surrey, shares his insights on the vital role of sleep in maintaining both our physical and mental health. Yet, in our quest for productivity or leisure, it's often the first thing we compromise. The article explores the myriad of factors keeping us awake – from the glow of our screens disrupting our circadian rhythms to the stress that shadows our daily lives. But it's not all doom and gloom; it offers practical, expert-backed strategies for reclaiming the night: 🛌 Establish a consistent sleep routine 🏠 Create a serene bedroom environment 📵 Limit exposure to screens before bed 🍽️ Watch your diet, especially before bedtime Incorporate relaxation techniques into your evening routine Sleep is a personal journey, and there's no one-size-fits-all solution. However, with the right approach and a bit of dedication, achieving restful sleep is within reach. If you're tired of counting sheep and ready to make restful nights a reality, give this article a read. Let's prioritise our sleep and, in turn, our health. #sleephealth #wellness #sleeptips #healthandwellbeing https://lnkd.in/eXcur7fj

World Sleep Day - 6 Ways Sleep Supercharges Performance Tomorrow we celebrate World Sleep Day, discover below six ways your brain thrives and productivity increases with good sleep! *Cognitive Function Optimization: Quality sleep supports optimal brain function by enhancing cognitive abilities such as memory retention, learning capacity, and problem-solving skills. This cognitive optimization translates into improved productivity as individuals can process information more effectively and make better decisions. *Emotional Stability and Stress Regulation: Sufficient sleep fosters emotional resilience, enabling individuals to cope with stressors more efficiently and regulate their emotions effectively. This emotional stability reduces distractions and enables better focus on tasks, ultimately enhancing productivity. *Physical Performance Enhancement: Restful sleep plays a vital role in physical health and performance by facilitating muscle repair, coordination, and reaction times. Enhanced physical capabilities result in improved efficiency and productivity, especially in tasks requiring physical exertion or agility. *Disease Prevention and Health Maintenance: Consistent sleep patterns are associated with a lower risk of chronic conditions such as diabetes, hypertension, and cardiovascular diseases. By maintaining good health and preventing illnesses, adequate sleep ensures individuals can perform at their best without being hampered by health issues, thereby boosting productivity. *Mood and Motivation: Quality sleep positively influences mood and motivation levels, leading to increased enthusiasm and engagement in tasks. Individuals who are well-rested tend to approach tasks with more energy and enthusiasm, resulting in higher productivity levels. *Attention and Concentration: Adequate sleep supports sustained attention and concentration, enabling individuals to stay focused on tasks for more extended periods without succumbing to distractions. This enhanced attention span translates into improved productivity as individuals can devote their full cognitive resources to the task at hand. In summary, by optimizing cognitive function, promoting emotional stability, enhancing physical performance, maintaining good health, boosting mood and motivation, and improving attention and concentration, sleep plays a crucial role in enhancing productivity across various aspects of life and work. #sleep #productivity #training #leadership https://lnkd.in/esxnzPZd