Liz Kwo MD, MBA, MPH’s Post

As we adjust our clocks for Daylight Saving Time, let's also recalibrate our work-life balance. Embrace this opportunity to enhance productivity and well-being with the extra daylight. 🔆 Here are a few tips to smoothly transition: ➡️ Gradually Adjust Your Sleep Schedule: Start going to bed and waking up 15 minutes earlier a few days before the change. It helps ease your body into the new schedule. ➡️ Maximize Natural Light Exposure: Spend more time outdoors in natural daylight, especially in the morning, to help reset your internal clock. ➡️ Maintain a Consistent Sleep Routine: Stick to your regular sleep and wake times, even on weekends, to stabilize your body's internal clock. ➡️ Create a Restful Environment: Ensure your bedroom is conducive to sleep – cool, dark, and quiet. ➡️ Limit Caffeine and Screen Time: Avoid caffeine late in the day and reduce exposure to screens before bedtime to improve sleep quality. Let's make the most of the longer days ahead. How do you plan to adjust to the time change? ⌚ #DaylightSavings #WorkLifeBalance #TimeManagementTips

🌙 Finding My Rhythm: From Daytime Sleepiness to Nighttime Productivity 🌞 I wanted to share a personal journey I've been on recently. For the longest time, I struggled with feeling incredibly sleepy during the day and wide awake at night. It wasn't just a minor inconvenience; it was affecting my productivity and overall quality of life. I knew I had to make a change, so I took several steps to resolve this issue. 1️⃣ Prioritize Sleep Hygiene: I started by creating a sleep-conducive environment. This meant keeping my bedroom cool, dark, and quiet. I also established a consistent bedtime routine to signal to my body that it's time to wind down. 2️⃣ Manage My Daily Routine: I structured my day to incorporate a balance of physical activity, exposure to natural light, and healthy meals. This helped regulate my circadian rhythms and improve my daytime alertness. 3️⃣ Limit Screen Time Before Bed: I reduced my exposure to screens at least an hour before bedtime, so I prefer to listen to podcasts or songs at night. This not only helped me fall asleep faster but also improved the overall quality of my sleep. #SleepHygiene #Productivity #Wellbeing #HealthyHabits #LifeBalance

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

“I’ll sleep when I’m dead.” Life throws curveballs, and sleep often gets sacrificed first. But let's be honest, can you really afford to run on fumes, both at work and in your personal life?  Here's the wake-up call you need: insufficient sleep costs the US a whopping $411 billion annually, and let's not forget the tired zombies (48% regular daytime exhaustion, 70% post-work fatigue) haunting offices everywhere. But wait, there's more! Sleep deprivation turns you into a walking health hazard, upping your stress, messing with your brain, and raising your risk of chronic diseases.  So, ditch the martyr complex and prioritise your daily recovery period. Here's your personalised pep talk with actionable tips: 👉  Stick to Your Sleep Schedule: Go to bed and wake up at the same time, even on weekends. Think of it as training your body for rest success!  👉   Craft Your Sleepytime Sanctuary: Dim the lights, hush the noises, and cool things down. Imagine your bedroom as a sleep spa, not a storage unit. 👉   Ditch the Screens Before Dreams: Blue light messes with your sleep cycle, so give electronics the boot at least an hour before bedtime. Read a book, meditate, or do something else that calms you down rather than getting you fired up.  👉   Power Down, Wind Down: Create a relaxing bedtime routine that signals to your body it's time to wind down. Think warm baths, gentle stretches, or even some mindful breathing. Remember, quality sleep is a superpower! It fuels your mood, focus, and productivity while keeping your body fighting fit.  So, which tips will you try first? Share your sleep success stories in the comments! Now go forth and conquer your day (and night!) well-rested and ready to face the world head-on.  #Health #Wellness #SleepHealth #QualitySleep #HealthyHabits

Healthy sleep schedules and habits tend to fall apart during summer. We travel across time zones. We socialize more—and drink more alcohol. Those extra hours of daylight mean we often stay up later. What a great article on 'resetting' our sleep habits! I have been working on this for the last few weeks with myself and my kids...what I am realizing is that it is probably bigger than just a reset from summer, but maybe even a reset from Covid habits? #continuouslearning

Night shift warriors, you are the unsung heroes of our 24/7 economy! But who will sing a lullaby to soothe you? Tossing and turning by day? You're not alone.  Here's how you can optimize daytime sleep: 1. *Embrace the Dark Room* Invest in blackout curtains and eye masks. Darkness signals your brain to produce melatonin, the sleep hormone. 2. *Quiet, Please* Noise can be the invisible thief of sleep. Earplugs or white noise machines can be your armour against the daytime hustle. 3. *Cool Matters* Ever noticed how sleep evades you in a warm room? Keeping your bedroom cool mimics the natural nocturnal drop in temperature, easing you into sleep. 4. *Caffeine Curfew* Love your coffee? Who doesn't! But when it comes to securing sound sleep, setting a caffeine curfew 6 hours before bed is non-negotiable. 5. *Consistency is Key* Your body thrives on routine. Align your sleep schedule closely on workdays and off days. Yes, including weekends. 6. *Daylight dreams?*  If possible, consider switching to a day shift schedule for long-term sleep health. Night shift life doesn't have to mean compromising your sleep quality. Remember your sleep is sacred! #nighttimeworkers #nightshift #busyprofessionals #shiftworkers #sleep #sleepquality

As the New Year is coming, I have a few clients who have set their sights on breaking free from their procrastination habits. Sleep patterns were a crucial part of the puzzle. Many people often put off tasks until the eleventh hour, leading to frantic late-night work sessions. These nights of minimal sleep took a toll, leaving them groggy and unfocused the next day. Struggling to make decisions and concentrate, they find themselves in a relentless cycle. A sleep-deprived state can make starting any task feel monumental, leading to more procrastination. The stress of a mounting to-do list can cause nights to be more restless, worsening sleep quality and fueling the cycle further. Realizing the connection between procrastination and poor sleep, you can began to change your routine, aiming for better sleep to break the cycle. As your sleep improves, so will your productivity, as you find yourself more energized and focused. If you find yourself trapped in a similar cycle, don't hesitate to reach out if you're ready to transform your habits and embrace a more energized, productive life! #health #healthcare #wellness

People say to reserve rest for only nighttime and work hard all day—but what if we told you there's a better way? Rest should be an integral part of your day, not just your nights. Embracing midday naps into your daily routine, which enhances memory retention, sharpens focus, and lowers blood pressure, can have a significant impact on the quality of your nighttime sleep as well as improve your overall well-being. Here's why: 📌 Improved Sleep Quality: Taking short naps during the day helps reduce stress and tension, leading to improved sleep quality at night. When your body and mind feel more relaxed during the day, it becomes easier to transition into a deep and restful sleep at night. 📌 Reduced Nighttime Wakefulness: By resting during the day, you're less likely to experience prolonged periods of wakefulness at night. Regular breaks help prevent overstimulation and promote a more balanced sleep-wake cycle, leading to fewer disruptions during the night. 📌 Enhanced Sleep Efficiency: Incorporating rest into your daytime routine can enhance your sleep efficiency, which refers to the amount of time spent asleep compared to the total time spent in bed. When you prioritise rest during the day, you're better able to consolidate your sleep at night, maximising the time spent in restorative sleep stages. 📌 Balanced Circadian Rhythm: Resting during the day can help regulate your circadian rhythm, the internal clock that governs your sleep-wake cycle. By maintaining a consistent pattern of rest and wakefulness throughout the day, you signal to your body when it's time to sleep, promoting a more synchronised and balanced circadian rhythm. Whether you're boosting productivity or recharging your mental batteries with a power nap, incorporating rest during the day is key to unlocking your full potential. We're redefining what it means to truly rest and rejuvenate. Together, let's pave the way for a happier, healthier, and more balanced way of living. #sleepweek2024 #redefinerest #workplacewellness #wellbeingatwork

Boost your career potential with these game-changing sleep habits! ⭐️ 1️⃣ Master the art of consistency: Set a fixed sleep schedule, even on weekends, to help regulate your body's internal clock. 2️⃣ Unwind for success: Create a personalized bedtime routine that signals your body it's time to relax. Whether it's diving into a good book, enjoying a soothing bath, or embracing calming tunes, find what helps you unwind best. 3️⃣ Craft your sleep sanctuary: Transform your bedroom into a cozy oasis - think comfort, tranquility, and darkness. Utilize earplugs, eye masks, or consider white noise machines to optimize your sleep environment. Invest in quality rest to supercharge your professional life, and watch as you wake up energized and focused! Sweet Dreams 💤 #sleepdrchris #sleepwell #investinyoursleep #careersuccess #qualityrest

For the shift workers, here is a great article from WebMD on getting the best sleep you can (link in the comments). More and more people are working irregular hours, or working at night, and both of these things can make it tough to keep to a good sleep/wake schedule. In some ways the usual sleep rules don't apply, so it can be frustrating to keep seeing sleep hygiene advice that you can't possibly use. Why is shift work so disruptive to sleep? 💤 Our sleep timings are largely dictated by our biological circadian rhythm, which is heavily influenced by the sun. 💤 People working night shifts, or working irregular shift patterns, often don't get enough daylight at the right times to keep their circadian rhythm on track. 💤 They might also be eating, exercising and socialising at irregular or unusual times, which also impacts our circadian rhythm. What can you do? ✅ Schedule your sleep so you're getting as much as you need, even if it's not at the right time, or at the same time every day. ✅ Stick to as much of a consistent pattern as possible with your sleep/wake timings. ✅ Use daylight to your advantage. Getting bright light at the start of your 'day' and avoiding it at the end when you want to be ready for sleep. Dark glasses and blackout blinds can help. ✅ Use coffee to help you feel alert when you need to be awake, and avoid it for a few hours before you need to sleep. ✅ Make sure your bedroom is the best possible environment for sleep that it can be (cool, dark, quiet). #sleeptips #shiftworkersleep #shiftworksleeptips #sleepadvice