Sweet Dreams are Made of Zzzs

Focus on various types of rest to improve your sleep and mental health

Sleep and rest are in the spotlight as we gain a better understanding of how valuable they are for our overall health and well-being. Without proper rest throughout your waking hours and sustained stretches of sleep, your brain can’t recharge. In the short term, your memory won’t be as sharp (though your mood likely will be). Over time, research shows that mental illness is more likely when people are consistently lacking sleep. That’s only the tip of the iceberg as to why prioritizing both healthy sleep and enough rest is so important for our mental health.

Recognize the Types of Rest

There are seven kinds of rest that supplement sleep in preventing fatigue and burnout: physical (both active and passive), mental, sensory, emotional, social, creative and spiritual. We likely all have room for improvement in at least one area. Luckily, knowing that rest exists in many forms allows us to focus on the types that suit us best.

Try Different Techniques to Help You Recharge

To honour rest and sleep in your routine, incorporate mindful moments during the day and create your own turndown service in the evenings—akin to that of a high-end hotel—for the best zzzs possible. Here are a few things to try:

Spend time in the sun. Did you know that daylight—especially first thing in the morning—helps regulate your circadian rhythm? It’s a bit of a secret sauce that can naturally support healthy sleep. The spring and summer months are particularly powerful because there’s more sunlight to enjoy each day, which can improve seasonal depression.

Move your body. When we exercise, the endorphins produced help us empty our mental and physical tanks before the end of the day. Whether it’s a slow-moving yoga practice, a high-intensity strength training session or something in between, any movement counts.

Make it boring and calm…your bedroom design, that is! Keep the paint colours neutral, the bedding soft and comfortable and the lighting warm and low—and leave the TV in the den or other communal space.

Put that phone down. Reducing screen time an hour before lights out is also important for our body’s sleep-wake cycle. If possible, leave your phone in another room overnight and try an old-fashioned alarm clock. You can also use your phone’s built-in features to automatically shut down apps and limit notifications to stop you from scrolling for hours at bedtime.

Look at your substance intake. Caffeine, nicotine, alcohol and cannabis are all commonly used substances, but too much of any of these (especially later in the day) hinders us from entering a deep sleep state. Try limiting these substances four to six hours before bed so you can get the restorative sleep you need.

Consider the food you eat. A balanced diet helps your body digest. Too many processed foods, as well as eating too close to bedtime, can cause indigestion that will leave you tossing and turning.

Read or listen. Books or podcasts are a lovely way to help you wind down once you’ve crawled into bed—bonus points if it’s a physical book rather than your e-reader!

Follow your breath. Yoga nidra (also known as yogic sleep) or other breathing practices can help your nervous system balance, preparing your mind and body for a long stretch of sleep.

Practice aromatherapy. Associating your room and even your nighttime routine with a scent, like lavender, can help signal to your brain that it’s time to relax. You can also use this throughout your day when you need a mindful moment.

Find your sweet spot. Most people need seven to nine hours of sleep a night. Figure out where you fall and try to stick to a routine that helps you reach that amount every day—even on the weekend (although, we’re all for a good sleep-in!).

If You’re Having Trouble Sleeping…

In the moment, try getting out of bed and doing a low-stimulation activity like stretching or reading in your favourite chair and return to your room once your eyelids start drooping. When your brain feels busy, journaling or jotting down tomorrow’s to-do list can help empty your thoughts before you lay your head on your pillow.

If you’re concerned about sleep and how it’s impacting your mental health, it’s important to seek professional support. Once you unlock the reasons behind your sleep hurdles, you’ll be able to tuck in each night with confidence that you’re giving your mind and body plenty of opportunities for rest, so you can feel mentally and physically recharged the following morning. Sweet dreams, everyone!

Payworks understands the importance of the health and well-being of your workforce. That’s why we’ve partnered with ARCORA to create HR Advisory Services, a comprehensive management tool of practical HR-related guidance, resources (like this one!) and services provided by industry professionals to ensure you’re supported every step of the way in growing a strong organization. This includes a confidential employee counselling referral, which provides private counselling to help get your team members back on track. To talk with one of our knowledgeable Sales Representatives, visit: https://www.payworks.ca/landing-pages/campaigns/book-a-demo.