Jaruphan Thiansri’s Post

🌙 Did you know that a proper sleep environment plays a crucial role in the well-being and productivity of professionals? 😴💼 Getting a good night's sleep is essential for maintaining focus, managing stress, and maximizing productivity during the workday. Here are a few tips to create an optimal sleep environment for professionals like you: 1️⃣ Make sure your bedroom is a sanctuary for sleep, free from distractions like TVs and excessive noise.\ 2️⃣ Invest in a comfortable mattress and pillows that support a good sleeping posture.\ 3️⃣ Create a calming atmosphere by using soft lighting, relaxing scents, and blackout curtains to reduce external stimuli.\ 4️⃣ Establish a consistent bedtime routine to signal to your body that it's time to unwind and prepare for sleep.\ 5️⃣ Keep electronic devices out of reach, as the blue light emitted by screens can disrupt your sleep patterns. Remember, a well-rested mind is more productive, focused, and creative. Prioritizing sleep can lead to better decision-making, improved memory, and overall mental and physical well-being. 💤✨ So, let's take a step towards achieving a work-life balance and ensure that we create a sleep environment conducive to quality rest. Share your favorite strategies for maintaining a proper sleep routine below. Let's encourage each other to sleep better and excel in our professional endeavors! 💪🌙 #SleepForSuccess #ProductiveSleep #SleepEnvironment #WorkLifeBalance #ProfessionalWellbeing #QualityRest #SleepTips #WellnessInTheWorkplace #BetterSleepBetterWork #SleepMatters #PrioritizeSleep

💤 Striking the Perfect Balance: Sleep and Work 💼 We often glorify the "burning the midnight oil" mentality, but quality sleep is the unsung hero of productivity. Here's how I manage to make sleep and work coexist harmoniously: ⏩Prioritize Sleep: Recognize that sleep is an investment, not a waste of time. Make getting 7-9 hours of quality sleep a non-negotiable part of your routine. ⏩Set a Consistent Schedule: Try to stick to a regular sleep schedule, even on weekends. This helps regulate your body's internal clock. ⏩Create a Bedtime Ritual: Establish a calming pre-sleep routine to signal to your body that it's time to wind down. It might be reading, meditating, or a warm bath. ⏩Optimize Your Workspace: Make your workspace efficient, so you can complete tasks during your work hours, reducing the need for overtime. ⏩Time Management: Prioritize your most important tasks during your peak energy times, which often align with your natural circadian rhythm. ⏩Avoid Overcommitting: Learn to say no when necessary. Overcommitting often leads to sleep deprivation and decreased productivity. ⏩Unplug Before Bed: Limit screen time before bedtime to reduce the impact of blue light on your sleep quality. ⏩Exercise Regularly: Physical activity can improve sleep quality. Just avoid intense workouts too close to bedtime. ⏩Hydrate and Eat Well: Stay hydrated, and choose balanced, nutritious meals. Avoid heavy, spicy, or high-sugar foods close to bedtime. Remember, a well-rested mind is sharper, more creative, and more productive. Embrace sleep as a valuable ally in your professional journey. 😴💪 #SleepAndWork #Productivity #Wellness

How well did you sleep last night? If it wasn't restful, brace yourself for a potential impact on your work performance today. It's not just a mere coincidence - a powerful connection exists between the quality of your sleep and your productivity levels during the day. Extensive research studies have uncovered the alarming consequences of poor sleep; reduced concentration, impaired decision-making, and a severe hit to your motivation levels. So, how do you improve your sleep quality and increase your productivity at work? Here are four tips recommended by experts: 👉 Set a consistent bedtime routine: Try to go to bed at the same time every night and wake up at the same time every morning - even on weekends. 👉 Create the right sleeping environment: Ensure your bedroom is quiet, dark, and calm. Use blackout curtains, earplugs, or soothing music if necessary. 👉 Limit screen time before bed: Blue light emitted by screens can suppress melatonin production, making it harder for you to fall asleep. Try to avoid screens for at least an hour before bedtime. 👉 Get enough exercise: Regular exercise can help you fall asleep more quickly and deeply. However, avoid vigorous exercise in the hours leading up to bedtime. By following these tips, you should be able to enjoy a better night's sleep and feel more energised and productive at work during the day. Remember, investing in your sleep quality increases your productivity and overall well-being. Link: https://lnkd.in/gGvct582 #mdis #mdissg #healthylife #sleepwell #lifestyle #healthiswealth #restfulsleep #worklifebalance #productivity

Let's talk about navigating sleep challenges in demanding roles.     Personally, the nature of my work means that there are periods when, inevitably, my relationship with sleep becomes strained.     It's during these times that I have learned to apply structured rest strategies to help me restore when things are out of balance.    In roles that push the boundaries of our endurance, the quest for quality sleep can become a battle in itself.     Achieving restorative sleep amidst long shifts or irregular schedules is a challenge many face, one that demands innovative strategies to ensure our resilience doesn't diminish.    For individuals navigating these high-stress environments, it's crucial to remember that while our roles may disrupt traditional sleep patterns, there are methods to mitigate these impacts.    Implementing small yet significant changes, like establishing pre-sleep rituals and optimising our sleep environment, can assist us in restoring some of our sleep even during the most demanding periods.     Tailoring sleep strategies to fit our unique circumstances can bolster our resilience, ensuring we're prepared to meet the challenges of our roles head-on.    As we continue to push the limits in our demanding professions, let's also commit to prioritising our sleep health.     By doing so, we not only enhance our personal resilience but also ensure we're at our best for those who rely on us.        #resilience #sleephealth #highstress #shiftwork #resiliencerises

𝐇𝐨𝐰 𝐝𝐨𝐞𝐬 𝐆𝐨𝐨𝐝 𝐒𝐥𝐞𝐞𝐩 𝐰𝐨𝐫𝐤 𝐦𝐚𝐠𝐢𝐜𝐚𝐥𝐥𝐲 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥 𝐞𝐧𝐠𝐚𝐠𝐞𝐦𝐞𝐧𝐭? 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐡𝐚𝐯𝐢𝐧𝐠 𝐬𝐨𝐮𝐧𝐝 𝐬𝐥𝐞𝐞𝐩! 😴 Did you know that a good night's sleep can work wonders for your professional engagement? 😴 Your productivity, creativity, and problem-solving abilities can all be improved by getting adequate sleep, which will improve your performance at work. Additionally, it enhances your capacity for concentration, judgement, and emotional control—all of which are crucial for success in the workplace. 💤 𝑭𝒆𝒘 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔 𝒐𝒇 𝒉𝒂𝒗𝒊𝒏𝒈 𝒔𝒐𝒖𝒏𝒅 𝒔𝒍𝒆𝒆𝒑 💤 1️⃣ 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐂𝐨𝐧𝐜𝐞𝐧𝐭𝐫𝐚𝐭𝐢𝐨𝐧: Restful sleep helps you stay alert, focused, and attentive throughout the day, enabling you to complete tasks efficiently. 2️⃣ 𝐄𝐧𝐡𝐚𝐧𝐜𝐞𝐝 𝐂𝐫𝐞𝐚𝐭𝐢𝐯𝐢𝐭𝐲: Quality sleep can boost your creativity, allowing you to generate fresh ideas and think outside the box. 3️⃣ 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐞𝐝 𝐌𝐞𝐦𝐨𝐫𝐲: During sleep, your brain consolidates and stores information, boosting memory retention and recall. 4️⃣ 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐭𝐫𝐞𝐬𝐬 𝐌𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭: Adequate sleep regulates stress hormones and helps you maintain a balanced mood, reducing workplace stress. 5️⃣ 𝐇𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐖𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠: Quality sleep promotes overall health, boosting your immune system and giving you more energy to tackle daily challenges. 🌙So If Next Time your Boss asks you to compromise your sleep and work late hours, make him understand the benefits of Good Sleep for tactfully solving further challenges and productivity at work. Good Sleep is equally important as Good Eat. 🌙 Follow Sanjib Paswan for more such posts. #goodsleep #ProfessionalEngagement #productivity #creativity #memoryretention #stressmanagement #workplacewellness #sleepwell #linkedincommunity #linkedinconnections #linkedinforcreators #linked

For those of you, with or without pain, who wake up at night and can't get back to sleep, this case study by Janine van Someren PhD uses technology to show what we can do to still get helpful, 'healing' recovery. #occupationaltherapy #occupationaltherapist #occupationalhealth  #footballinjury #runners #wellbeingdirectors #healthandsafetyatwork #health #pain #painmanagement #chronicpain

Struggling with sleep? Quality sleep is crucial for maintaining workplace health and productivity – a lack of it can cause health problems, irritability, reduced performance, and increased sickness absence. Even more concerning, poor concentration caused by lack of sleep could also result in dangerous and costly workplace accidents, particularly in higher-risk industries such as those that operate heavy machinery, drive for work, or participate in manual labour. Here are some top tips to help improve your sleep quality: 🕒 Get into a routine! Try and make a habit of going to bed and waking up at the same time every day (even on weekends). This helps program your body and regulates your sleep pattern. 📱 Switch off your devices at least an hour before bed. Avoid scrolling on your phone or watching TV to reduce your blue light exposure as this can disrupt sleep. 🧘 Create a relaxing environment. Keep your bedroom cool, dark, and quiet. Things like blackout blinds, white noise machines, ear plugs, eye masks, and the use of a fan are all small adjustments that can make the room more comfortable. Don’t forget to use comfortable bedding and pillows too! 🚶 Keep active during the day. Moderate exercise during the day (even a brisk walk) can help to regulate your sleep patterns. ☕ Avoid stimulants such as coffee or caffeinated drinks, nicotine, and alcohol before bed. These can take a while to clear out of your system and can negatively impact sleep quality. Lastly, if you are having trouble drifting off to sleep, it’s OK. Rather than getting frustrated, try getting back up and doing a relaxing activity (reading a few pages of a book, for example) until you start to feel drowsy again. With just a few small changes you can prioritise a good night's sleep and your overall health and wellbeing. How many of these sleep habits do you already incorporate into your nighttime routine? #occupationalhealth #sleepquality

💤 Did you know that getting out of bed at night and doing something else can be beneficial for some people? Combining wellbeing coaching with Firstbeat Life data, my clients are able to see exactly what their sleep looks like. It's interesting to note that getting out of bed and finding rest through watching TV or reading can help on nights when sleep is a challenge. My client Louise was a poor, restless sleeper. She worked long hours and had a young family which meant stressful days, busy evenings and a real struggle to switch off in the evenings. Her Firstbeat profile below shows poor quality sleep at the start of her sleep cycle (seen in red) and the boost of recovery (seen in green) when she got up between 3-4:30am and found a new location, watched a relaxing programme on TV, allowing a shift in mindset, lowering of heart rate and increase in heart rate variability, allowing her to gain recovery even though she was not in bed asleep. For clients like Louise with poor quality sleep, our sessions also focussed on making lifestyle and small habit changes during the day that promote recovery and takes the pressure off her sleep period. By the end of our work together Louise was able to find activities in the day that promoted recovery, she developed a clear evening routine that promoted quality sleep and her overall stress and recovery scores dramatically improved. It's important to note that sleep patterns are different for everyone and influenced by a wide range of factors. It is best to consult with a medical professional before making any changes to your sleep routine. #sleepanalysis #healthylifestyle #evidencebasedwellbeing