Tag Archive for: stress reduction

6 Ways to Improve Sleep Hygiene for Quality Rest

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Sleep plays a significant role in both physical and mental health, but research makes it clear that Americans struggle to get quality sleep. In fact, according to the CDC, one third of US adults report that they usually get less than the recommended amount of sleep.

Also according to the CDC, getting poor quality sleep on a regular basis or less than the recommended amount of sleep is linked with a wide range of common health conditions including type 2 diabetes, heart disease, obesity, and depression.

It is widely documented that stress, the chronic type that is highly prevalent in the workplace, is one of the leading sleep disruptors.

Feeling sleepy in the office while sitting in front of the computer is one thing, but in industries and workplace settings including warehouses, construction sites, airports, and manufacturing, physical safety is of the utmost importance. In these settings, the National Safety Council (NSC) points out that workplace fatigue can contribute to bottom-line issues like worker absenteeism, poor performance at work, occupational injuries, and accidents, and even offers a calculator for organizations to estimate the cost of sleep deficiency on their operations.

So, what measures can companies take to help stressed employees improve their sleep habits (often referred to as sleep hygiene)? Or perhaps as you are reading this, you have realized that you are ready to make some changes to your own sleep habits?

Here are a few tips to share or apply yourself:

1. Reduce stress – According to medical professionals, high levels of stress hormones in the body can impact how long it takes to fall asleep or may prevent sleeping through the night. Sleep loss itself can also trigger the stress response, only prolonging the cycle. So, it stands to reason we can benefit from bringing our stress level down.

One place to start is being sure to engage in physical activity each day, even if it’s just a short walk, yoga practice, or higher intensity exercise in the form of HIIT routines you can do at home. Exercise increases endorphins (feel-good hormones) while reducing stress hormones, which together help support relaxation.

There are countless stress reduction tools out there. It is likely your employer even offers some through a corporate wellness program provider. If you haven’t recently, be sure to review your company’s employee wellness benefits package to see what may already be available.

If you need some inspiration, Urban Balance’s on-demand class library is a great holistic wellness resource both for companies and individuals seeking guidance with their routine.

2. Develop a consistent sleep schedule – As the proverb “early to bed, early to rise” has long encouraged us, it is beneficial to go to bed at the same time each night and wake up at the same time each morning. Any early riser would agree that having a fixed wakeup time builds the body’s desire for sleep at the end of the day, making it easier to rest and begin the next day’s cycle.

3. Make sure your bedroom is dark and cool – Invest in a set of blackout curtains or try sleeping with an eye mask to support your body’s internal clock. The absence of light signals the brain that it’s time to sleep. Adjust the room temperature – conventional wisdom suggests between 60-67 degrees Fahrenheit is optimal.

4. Leave ample time to unwind at the end of the day – Turn off screens by at least 30 minutes before bed, do a mediation or some restorative yoga before bed, or settle in with a good book to help your brain unwind.

5. Aim for balanced nutrition – Eat a balanced diet packed with lots of fruits and vegetables, which provides the recommended daily intake of vitamins and nutrients. Eat dinner a few hours before going to bed, as digestion can interfere with sleep. Be sure to watch your caffeine intake throughout the day, as well as alcohol intake – both are stimulants and can interfere with your ability to fall asleep or stay asleep.

6. Make holistic wellness practices a part of your life – There are many holistic wellness practices that promote quality sleep, including chair massage, yoga (especially yin and restorative styles, as well as yoga nidra), meditation, Tai Chi and other styles of movement. These practices promote overall stress reduction, which sets the stage for better quality sleep.

 

If getting a good night’s sleep is a struggle and you’re curious about whether holistic wellness practices like yoga, meditation, and other healing modalities might help you or your employees, don’t hesitate to use us as a resource!

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Urban Balance is the premier provider of comprehensive on-site corporate wellness services including massage in the Portland, Oregon metro area and offers virtual workplace wellness programming worldwide. We deliver livestream and on-demand classes, webinars, and special events to the workplace environment for happier employees and a healthier bottom line.

Browse our catalog of virtual wellness services with offerings including yoga, Pilates, Tai Chi, Zumba, HIIT, Barre Sculpt, meditation, nutrition, learning opportunities, and more.

Discover the benefits of the Urban Balance on-demand video library, a workplace wellbeing solution with over 350+ holistic wellness classes. Includes membership options for companies and individuals.

3 Ways Companies Can Support Employees During Stress Awareness Month

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April is National Stress Awareness Month. Recognized every April since 1992, this month reminds us of the importance of practices that help with stress management. It can serve as a reminder to both employers and individuals that a key part of wellbeing is about finding healthy ways to cope with the natural stressors of life.

We all experience stress, and not all of it is bad. In fact, stress can play a healthy role in our lives by helping us accomplish what we need to each day and encouraging us to take the steps we need in order to grow. But when left unchecked, stress can wreak havoc on our bodies and minds.

Work stress was rising even prior to the pandemic – the average worker knows the truth of this. Gallup reports that over 40% of US and Canadian workers say they are facing unhealthy levels of daily stress on the job. The workers surveyed reported high levels of worry, anger, and sadness. Stressed, disengaged employees create a drag on productivity, innovation, and organizational change.

As employers bring workers back to the office, they must consider how they will help employees navigate work stress. We know the successful companies of the future will thrive not only because they are profitable, but because they are driven by the efforts of healthy, happy, and resilient employees.

Stressed employees are less able to perform the duties required of them at work. Happy, healthy employees who are resilient in the face of stress equate to a healthier bottom line for your business.

So, how can employers recognize and celebrate this important awareness month? Here are 3 wellness offerings companies can make to employees during Stress Awareness Month—and beyond.

Ideas to Help Employees Manage Stress

1. Normalize Taking Breaks for Wellness-related Activities

Make it a part of company culture to build in breaks for movement and holistic wellness activities throughout their week. Encourage this by scheduling weekly fitness & wellness classes held on site or virtually – offer a blend of high-and-low impact classes like yoga, t’ai chi, HIIT, or Pilates. Movement of any kind is one of the greatest stress-busters.

Consider making meditation recordings available so employees can listen on their break or offer workplace wellness webinars on topics directly related to stress management. No matter what the chosen offering, be sure to provide paid time for employees to engage in these activities, as well as encouragement from management to do so.

2. Surprise Employees with a Retreat Day

On-site and virtual wellness retreats are a great way to help employees find balance and connection during their workday. They allow employers to offer variety and versatility while introducing employees to the benefits of building consistent wellness practices. They also help bring employees together in the hybrid workplace where connection with co-workers can be a challenge.

3. Prepare Some Food Together

Yes, you heard that right. Get employees together virtually and make food.

Interactive cooking demos are a great way to connect remote workers and bring them together for something fun. No matter the recipes, cooking and baking help to reduce stress by engaging our senses and bringing us into the present moment. Such classes encourage a balanced approach to nutrition, which supports mental wellbeing, sleep and energy levels throughout the workday, while helping employees exercise more creativity in their own kitchen. These sessions incorporate practical nutritional information employees can customize and implement into their meal and snack planning.

Looking Forward

As employers bring workers back to the office and restart operations under what will become their new normal, they must consider how they will help hybrid workers navigate work stress. The successful companies of the future will thrive not only because they are profitable, but because they are driven by the efforts of healthy, happy, and resilient employees.

Boost Stress-Reduction Offerings with a Corporate Wellness Provider

Looking to strengthen your organization’s employee stress reduction programming? Urban Balance offers an array of classes, workshops and webinars on topics related to stress reduction. Browse our virtual wellness services catalog and get the scoop on our latest employee stress reduction resource, the Urban Balance on-demand class library.

Curious about how we could work together? Contact us to start exploring options.

 

 

Urban Balance is the premier provider of comprehensive on-site corporate wellness services including massage in the Portland, Oregon metro area and offers virtual workplace wellness programming worldwide. We deliver livestream and on-demand classes, webinars, and special events to the workplace environment for happier employees and a healthier bottom line.

Browse our virtual wellness services catalog with offerings including yoga, Pilates, Tai Chi, Zumba, HIIT, Barre Sculpt, meditation, nutrition, learning opportunities, and more.

Discover the benefits of the Urban Balance on-demand video library, a workplace wellbeing solution with over 350+ holistic wellness classes. Includes membership options for companies and individuals.