Personal Wellbeing

Dreamland Duty: Your Blueprint to a Blissful Slumber

September 21, 2022
Dr. Manan Mehta
Dreamland Duty: Your Blueprint to a Blissful Slumber

We recently conducted a survey of the young to middle-aged urban population and found alarming rates of sleep deprivation. Only a quarter of the respondents were getting 8 hours of sleep, and the majority of them indicated waking up tired and needing more rest. 

Besides being essential to life and survival, sleeping affects our mind body soul. Counting sheep is not as simple as closing your eyes and closing your eyes.

Neuroscientists define sleep as a state of active unconsciousness, in which the brain is in a state of relative rest and is reacting primarily to internal stimuli. Simply put, it is a state where the body slows down in almost all departments, none more so than the brain.

Why do we sleep?

It may sound strange, but we still don't know exactly why humans and other animals sleep. A variety of theories are being proposed in current research, including the Inactivity theory, the Restoration theory, the Energy conservation theory, and the Brain plasticity theory. 

It has been found that muscles repair themselves, tissues grow, proteins are synthesised, and growth hormones are released predominantly during sleep. The body has decreased metabolism by up to 10% during sleep. During sleep, the brain's structure and function are reorganised and grown.

Stages of sleep

There are essentially four stages of sleep – 3 stages of Non-Rapid Eye Movement, Sleep, and Rapid Eye Movement. These stages typically occur in 90 to 120-minute cycles. The body ideally needs 3 to 4 such cycles for restful rebuilding.

How much Should we sleep?

How much sleep do you need?
Photo by Gregory Pappas on Unsplash

Now, this is a tricky question. The importance of sleep in infants' and children's brain development explains why infants need to sleep upwards of 14 hours a day. Geriatric patients can swing from managing with 5 to 6 hours a day or needing nearly 12 hours of sleep as age advances.

A minimum of 6 to 8 hours of sleep is recommended for adults in order to maintain excellent emotional wellness. This includes a majority of it as interrupted night sleep with an optional power nap during the day; and no more than 9 to 10 hours of sleep.

"Early to bed and early to rise, makes a man healthy, wealthy, and wise." - Benjamin Franklin

Problems associated with sleep deprivation

What we do know for sure is that chronic sleep deprivation has tremendous effects on mood, productivity, immunity, and metabolism. 

In addition to an increase in the frequency and severity of infections, chronic sleep deprivation has been linked to a number of other health problems, including depression, anxiety, obesity, diabetes, heart attacks, and strokes, as well as reduced fertility rates and mental disorders.

What is insomnia?

What is insomnia?

Photo by Sander Sammy on Unsplash

Insomnia is defined as difficulty falling or staying asleep accompanied by daytime impairments related to those sleep troubles.=

It can be of two types - chronic insomnia disorder and short-term insomnia.

Insomnia, whether short-term or chronic, has certain symptoms in common. There are different types of sleep issues associated with those symptoms, including those related to nighttime sleep when a person experiences at least one of those types of sleep issues:

  • Sleeping problems
  • Not able to lead happy healthy life.
  • Not being able to stay asleep through the night
  • Getting up too early in the morning
  • Teenagers and children who resist sleeping at bedtime
  • Children and teens who have difficulty sleeping on their own (without the assistance of a caregiver)

There are also several daytime symptoms related to sleeping problems that must be present as well:

  • Tiredness
  • Memory or attention problems
  • Working, studying, or socially performing poorly
  • Mood disturbances or irritability
  • Feeling sleepy
  • Hyperactivity or aggression are examples of behavioural issues
  • Motivation has decreased
  • Accidents or mistakes occurring more frequently
  • Sleep concerns or dissatisfaction

For chronic insomnia to occur, symptoms must be present three times per week for a minimum of three months. Short-term insomnia is characterised by less frequent episodes and less than three months of symptoms.

Having difficulty falling asleep or staying asleep is not explicitly defined in the diagnostic criteria for insomnia. Adults may suffer from insomnia if they take longer than 30 minutes to fall asleep or are awake during the night for more than 30 minutes (20 minutes for children).

Causes

Recognising why you are not sleeping well is essential to treating the problem.

  • Lack of opportunity to sleep or a disruptive sleep environment. Poor socioeconomic status, cramped living, small children, or dependents needing care.
  • Medical disorders like Prostatomegaly or Diabetes causing frequent urination, OSA or sleep apnea, aches and pains, acid reflux disorder, thyroid disorder, etc
  • Sleep procrastination syndrome - it's the only me time and free time you get. So you keep scrolling mindlessly through social media sites and videos and articles.
  • Screen time: Most of our survey participants were on a screen minutes before sleep. Melatonin, an important sleep hormone, is regulated by the brightness of light falling on your retina. Gadget screens thus keep pushing the brain into an active state.
  • Anxiety - generalised, work-related, social, emotional. We all live in overloaded, busy, and stressful times.
  • Just not enough time due to work and travel.

All of us will be sleepless on some occasions or through certain phases of life. Recognise the issue and embark on a holistic approach toward solving it. Disciplined screen time, a more natural unwinding schedule, fixed waking hours, appropriate meals and meal times, and adequate exercise are some of the first steps we must take. 

Diagnosing and treating underlying medical disorders with a physician's help comes next. Then, if need be, some pharmacological support. Emotional, social, financial, and even generalised anxiety shouldn’t be ignored. 

An overwhelming majority of our respondents (primarily 25-40-year-olds) stated work and work-related anxieties as major obstacles to adequate sleep. Emotional anxieties were a close second. Therefore, workplace wellness programs are more than necessary to help employees. 

If only a fourth of our young, upwardly dynamic population are waking up naturally and feeling fresh, there is definitely something afoot that doesn’t augur well for the future. So pull up your eye masks and switch off the lights! Enough of hand sanitisers. It's time for some sleep hygiene.

Good luck and Good night!

Women's Day

IWD Special: How 5 Companies Are Redefining Corporate Wellness for Women’s Well-being at Work

February 4, 2025
Mohit Sahni
IWD Special: How 5 Companies Are Redefining Corporate Wellness for Women’s Well-being at Work

For decades, companies have treated women’s well-being as an afterthought—a corporate social responsibility checkbox rather than a strategic priority.

Maternity leave? Check.
A diversity panel once a year? Check.
Some vague commitment to gender equality? Check.

But in 2025, that’s not enough.

Companies that fail to prioritize women’s well-being aren’t just losing employees—they’re losing top talent, reputation, and competitive edge. The modern workforce demands real policies that support women at every stage of their careers—physically, mentally, and financially.

The good news? Some companies aren’t just talking about it—they’re changing the game.

From paid period leave to fertility benefits to domestic violence support, here’s how five companies are building workplaces that actually work for women—and how yours can, too.

1. Zomato – Paid Period Leave: Breaking the Stigma on Menstrual Health

In 2020, Zomato became one of the first major Indian companies to introduce 10 days of paid period leave per year for women and transgender employees. The goal? Normalize conversations around menstrual health and create a workplace that acknowledges biological realities.

CEO Deepinder Goyal made it clear: This isn’t about special treatment. It’s about acknowledging that periods can be painful and disruptive, and no woman should have to pretend otherwise at work.

Why It Works

  • Boosts Employee Well-being: Employees feel valued and supported rather than being forced to “push through” painful periods.
  • Increases Productivity: A well-rested workforce performs better—this policy allows employees to take leave without guilt and return stronger.
  • Improves Retention: Women no longer have to compromise their health to keep their jobs.

How Other Companies Can Implement It

  • Start with a pilot program: Offer 1-2 days of paid period leave per month and track employee feedback.
  • Normalize it through leadership: Encourage top executives (including male leaders) to openly support the policy to remove stigma.
  • Make it optional, not mandatory: Some women may not want to take period leave due to workplace biases—give them the choice without requiring medical proof.

2. Patagonia – On-Site Childcare That Actually Works

While most companies “support working moms” by offering flexible hours, Patagonia built fully operational on-site childcare centers at its corporate headquarters. More than just a daycare, these centers allow employees to check in on their kids throughout the day, breastfeed comfortably, and avoid long commutes to external daycare facilities.

Why It Works

  • Retention of Working Moms: 100% of Patagonia’s female employees return to work after maternity leave—compared to the national US average of 57%.
  • Reduced Stress & Higher Productivity: Employees don’t have to worry about arranging childcare, dealing with last-minute cancellations, or feeling guilty about leaving their child for long hours.
  • Increased Loyalty: Employees who have access to these benefits are less likely to leave, reducing turnover and hiring costs.

How Other Companies Can Implement It

  • Offer Childcare Stipends – If on-site childcare isn’t feasible, provide reimbursement for daycare services.
  • Create Parent-Friendly Spaces – Design office areas where employees can work near their children when needed.
  • Normalize Parenthood at Work – Encourage leaders (including fathers) to use childcare benefits openly.

3. Salesforce – Promotion Audits to Eliminate the Gender Pay Gap

Salesforce took an aggressive, no-BS approach to closing the gender pay gap. Instead of just talking about diversity, they committed to annual audits of salaries and promotions across all levels.

In 2015, CEO Marc Benioff committed to spending $3 million to correct gender pay discrepancies—and continued making similar adjustments every year since. The results? Women now receive equal pay for equal work across the company.

Why It Works

  • Prevents Bias in Promotions: Studies show that women are often promoted based on past performance, while men are promoted based on potential. Salesforce’s audits prevent these biases from creeping in.
  • Public Accountability: By making the results public, Salesforce forced itself to remain accountable rather than just making empty pledges.
  • Better Employee Satisfaction: Women feel valued and are more likely to stay when they see real financial recognition.

How Other Companies Can Implement It

  • Conduct pay audits annually: Don’t just assume there’s no pay gap—measure it.
  • Adjust salaries when needed: If discrepancies are found, correct them immediately instead of waiting for employees to complain.
  • Make promotion criteria transparent: Ensure women have equal access to leadership tracks and are judged fairly.

4. Unilever – Domestic Violence Support as a Workplace Responsibility

Unilever recognized that domestic violence doesn’t stay at home—it follows employees into the workplace. In response, they launched a global domestic violence policy that provides:

  • Paid leave for victims of domestic abuse
  • Emergency financial assistance for relocation or legal support
  • Workplace safety measures like changing work schedules or locations for affected employees
  • Confidential support hotlines and counseling services

Why It Works

  • Supports Women in Crisis: Many women stay in abusive relationships due to financial dependence. Unilever’s policy provides a way out.
  • Reduces Absenteeism & Stress: Employees dealing with domestic violence often struggle with focus and mental health. This initiative ensures they can work in a safer environment.
  • Creates a Culture of Trust: Employees know they have a safety net if they need it, which boosts overall morale.

How Other Companies Can Implement It

  • Train HR teams on domestic violence response: HR should be equipped to handle cases sensitively and provide appropriate resources.
  • Offer paid leave options: Allow victims to take time off for court cases, relocation, or recovery.
  • Ensure confidentiality: Make sure employees feel safe discussing personal issues without fear of workplace repercussions.

5. Google – Fertility Benefits That Actually Make a Difference

Google introduced comprehensive fertility benefits, including egg freezing, IVF coverage, and adoption support. These benefits extend beyond heterosexual couples, covering same-sex couples and single women looking to start families.

Why It Works

  • Eliminates the Career vs. Family Dilemma: Women no longer have to choose between advancing their careers and having children on a timeline dictated by biology.
  • Increases Employee Retention: Women are less likely to leave their jobs to undergo fertility treatments when they know their company has their back.
  • Attracts Top Talent: Offering fertility benefits makes Google more appealing to high-achieving professionals who want long-term career stability.

How Other Companies Can Implement It

  • Offer fertility coverage in health insurance plans: Ensure coverage for IVF, egg freezing, and surrogacy.
  • Provide flexible leave options: Allow employees time off for fertility treatments without using sick leave.
  • Expand benefits beyond traditional families: Include LGBTQ+ couples and single women who want to pursue parenthood.

Well-Being Isn’t a Perk—It’s a Business Strategy

The companies winning the gender-equality game aren’t just hiring women. They’re investing in corporate wellness programs that make it easier for women to succeed at work without sacrificing their health, safety, or future.

If your company isn’t thinking about these issues, here’s the reality:

  • Women will leave. And they’ll join companies that prioritize their well-being.
  • Your talent pool will shrink. The best candidates now expect benefits that go beyond free coffee and a ping-pong table.
  • Your reputation will take a hit. Companies that fail to adapt will struggle to retain employees and attract investors who care about ESG (Environmental, Social, and Governance) impact.

The question isn’t if companies should implement these initiatives—it’s how soon they’ll catch up.

Which of these initiatives do you think should be a workplace standard? Let’s talk.

Occupational Wellbeing

Research Shows Resilient Mental Health Post-Pandemic

March 28, 2023
Disha Shah
Research Shows Resilient Mental Health Post-Pandemic

The COVID-19 pandemic has upended lives and disrupted the normal rhythm of society. It's no surprise that many people have been struggling with their mental health during these trying times. 

However, a recent study published in the peer-reviewed medical journal BMJ is shedding light on a surprising finding: in general, people's mental health has remained remarkably resilient despite the pandemic. 

In this article, we will take a deep dive into the findings of the study and explore what they mean for mental health surveillance and policy. 

So, buckle up and get ready to learn about the power of the human spirit and the resilience of our mental health during challenging times.

The Study

In the study published in BMJ, researchers assessed the impact of the pandemic on mental health by analyzing 137 studies from around the world. The findings challenge some of the commonly held assumptions about the pandemic's effects on well-being.

Breaking Down the Data

The study analyzed various mental health indicators, including general mental health, anxiety, and depression symptoms. The researchers compared outcomes assessed from January 2018 to December 2019 with those assessed from January 2020 and beyond, with a focus on any changes that may have occurred.

Contrary to Popular Belief

Contrary to what many people might believe, the report suggests that the pandemic's overall impact on mental health has been relatively minor. In fact, the vast majority of analyses showed no significant changes in general mental health, anxiety, or depression symptoms.

The Nuances of Mental Health

While there were some small negative changes in mental health among certain subgroups, such as women and parents, the overall picture painted by the data is one of resilience rather than crisis.

The Importance of Continued Monitoring

While the report's findings are encouraging, they are by no means a reason to become complacent. The pandemic's impact on mental health is a complex and evolving issue, and continued monitoring and support will be essential in the months and years to come.

A New Perspective

As a whole, this report challenges our assumptions about the pandemic's impact on mental health. It highlights the need not to underestimate the capacity of people to recover after a crisis. As HR professionals continue to navigate these unprecedented times, it is important to keep this new perspective in mind and to continue providing the support that employees need to thrive.

Implications for HRs

Research Shows Resilient Mental Health Post-Pandemic
Photo by Tim Gouw on Unsplash

In the wake of the COVID-19 pandemic, HR professionals have faced unprecedented challenges in maintaining the well-being of their workforce. 

The BMJ study's findings offer valuable insights for HRs looking to create a supportive and resilient workplace culture. Here are some key implications of the study that HRs should keep in mind to support the mental health of their workforce.

Prioritize Mental Health Support

While the study shows that most people have been resilient in terms of mental health during the pandemic, it's important to remember that certain groups, such as women, parents, and those in the LGBTQ+ community, experienced small to medium negative changes. 

HRs should prioritize providing mental health support to employees, especially those in vulnerable groups.

Foster a Resilient Workplace Culture

The study's findings also suggest that people are generally resilient in the face of adversity. HRs can foster a resilient workplace culture by providing resources and support for employees to cope with stress and challenges. 

Access to counseling services, mental health days, and flexible work arrangements are all examples of how this can be done.

Continue Mental Health Surveillance

The study highlights the need for continued mental health surveillance, especially during times of crisis. HRs should work with management and employees to monitor the mental health of the workforce and address any concerns in a timely manner. 

Employee check-ins, anonymous feedback mechanisms, and mental health training for managers can all contribute to this.

Closing Thoughts

The BMJ study provides a nuanced understanding of the impact of the pandemic on people's mental health. HR professionals can use this information to support their employees better and create a more inclusive and supportive workplace culture.

At The Wellness Tribe, we understand the importance of creating a holistic approach to employee wellness, including mental health. Our corporate wellness solutions are tailored to meet the unique needs of your organization and can help you promote a healthy and supportive work environment. 

If you need any assistance in implementing employee wellness programs or resources, don't hesitate to reach out to us today. Together, we can prioritize the mental health and well-being of your workforce.

Join the Wellness Tribe

Join The Tribe

This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.