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?

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!

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One big workout once a week is just as good as daily exercise!

^As a physiotherapist, I often hear from my patients that they do not have time to exercise every day, whether during corporate wellness sessions or during individual sessions. With busy schedules and a never-ending to-do list, it can be tough to fit in a daily workout. But here's the good news: you don't have to exercise every day to be healthy! In fact, one big workout every week is just as effective as exercising daily.

Testing Your Limits

Now, I know what you're thinking. How can one intense workout per week be as effective as daily exercise? The key is pushing yourself to your physical limits during that workout. When you challenge your body with a high-intensity workout, you are giving your muscles and the cardiovascular system a much-needed workout.

This kind of intense exercise has a greater impact on the body than moderate exercise, so even though you're only working out once a week, you're still getting a good workout.

The Connection Between Exercise and Mental Health

One big workout per week has numerous benefits. Exercise that is intense and regular can improve your mental health. Exercise releases endorphins, which are chemicals in the brain that promote feelings of happiness and emotional well-being. You can boost your mood and reduce stress by engaging in a challenging workout once a week.

Another benefit of one big workout per week is that it can help you avoid burnout and injury. Overdoing it with daily exercise can lead to fatigue and a higher risk of injury. By allowing your body to rest and recover in between workouts, you can prevent burnout and keep your workouts safe and effective.

Now, I want to be clear that the one big workout-per-week approach isn't for everyone. If you have specific fitness goals, such as losing weight or training for a marathon, you may need to incorporate daily exercise into your routine.

A Few Precautions

One Big Workout a Week: The Surprising Health Benefits According to a Physiotherapist — Photo by Victor Freitas on Unsplash

Additionally, if you are new to exercise or have chronic health conditions, it is important to consult with a healthcare provider before starting any new fitness routine.

But for the majority of people, one big workout per week is a great way to maintain a healthy lifestyle. So next time you're feeling overwhelmed and don't think you have time for daily exercise, remember that one big workout per week is just as effective. And who knows, you might even find that you enjoy it more than daily exercise!

"Exercise is a celebration of what the body can do, not a punishment for what you ate." — Kevin NG.

So grab your sneakers and get moving – your body (and mind) will thank you.

Closing Thoughts

Overall, the key takeaway is that consistency and effort are more important than the frequency of workouts. As long as individuals are able to regularly engage in physical activity that challenges their bodies and promotes overall wellness, they can experience the numerous benefits of exercise regardless of how often they do it.

The Great 4-Day Workweek Experiment: 33 Companies Say Yes To Fridays Off

^Picture this: It's Friday afternoon, and instead of counting down the minutes until the workweek ends, you're actually looking forward to a long, relaxing weekend. No more working on Fridays - that's right, it's time to swap the 9-to-5 grind for a 4-day workweek. And the best part? You'll still get paid the same amount.

Sounds too good to be true? Well, the results of a recent six-month experiment by 33 companies organized by 4 Day Week Global say otherwise. The trial, which took place in six countries, aimed to see if employees could work just as efficiently 80% of the time. And the results showed the resounding success of the 4-day work week: companies reported increased revenue, improved employee well-being, and even a positive impact on the environment.

So, if you're looking to convince your boss to make the switch, the evidence is here - the 4-day workweek is the real deal.

The Skeptics

At the beginning of the journey, the idea of a condensed work week at Soothing Solutions sparked a barrage of skepticism and uncertainty among the workforce. Employees pondered the practicality and profitability of such a change.

However, as the trial progressed, the tide of doubt began to shift, and the company's founders found themselves with no worries about the impact on business growth. The benefits of a shorter workweek were palpable, and the skeptics were quickly won over.

The Push for a Four-Day Workweek

The four-day workweek is no longer just a pipe dream; it's a growing movement. With successful trials at companies like Bolt, positive results reported in Iceland, and a 2019 Henley Business School research paper, the push for shorter work weeks is gaining momentum.

The trend is a response to the "Great Resignation," a shift in how employees view their work-life balance and a desire to reevaluate the traditional work model. Despite some pushback from skeptics, the four-day workweek is quickly proving its worth and paving the way for a new way of thinking about work.

No Downsides

For nearly a century, the 40-hour workweek has been the backbone of the American labor force. But like any rigid structure, it's time for a change, and companies like Rent a Recruiter are leading the charge with their participation in the four-day workweek trial.

This shift towards more flexible work arrangements is not the first time the traditional model of work has been disrupted. In 1926, Henry Ford reduced the workweek to five days; in 1940, the Fair Labor Standards Act set the standard at 40 hours.

And now, with the Great Resignation and a desire to rethink the traditional 9-to-5 grind, the movement towards a four-day workweek is gaining momentum, with successful trials at companies like Bolt and positive results highlighted in the 2019 Henley Business School research paper. This trend towards a shorter workweek may just be the mold-breaking change the workforce needs to balance work and life.

"The future of work is less about the number of hours worked and more about the impact made." - Sarah Robb O'Hagan

The Results

The 4 Day Week Global trial results were nothing short of revolutionary. As the dust settled, it was evident that the four-day workweek had not only unlocked the potential for increased revenue but it had also unleashed a wave of benefits for employees and the environment.

Gone were the long, dreary workweeks that sapped the energy and morale of employees. In their place, a renewed sense of purpose and vitality as workers reveled in the newfound freedom of an extra day off. Health and well-being improved as individuals were able to focus on self-care and recharge their batteries.

The four-day workweek is no longer a pipe dream; it's a reality. With 100 more companies already considering or implementing the approach, it's time for your company to break free from the constraints of the traditional workweek and join the ranks of trailblazers like Rent a Recruiter. So, pack up your briefcase and enjoy your weekends because it's time to stop working on Fridays (or Mondays).

Inference

In conclusion, the four-day workweek is not just a whimsical notion; it's a well-tested and proven solution that has brought countless benefits to companies and employees alike. The advantages are clear for all to see, from improved well-being and increased revenue to a more sustainable future.

So, why not make the leap and join the growing cohort of forward-thinking companies who have said goodbye to their boring, outdated workweeks and hello to a brighter, more productive tomorrow? It's time to experience the magic of a four-day workweek and embrace the gift of three glorious days off. Say yes to Fridays off! Do you have any more ideas to increase productivity while still maintaining a work-life-balance? Get in touch with us and we will help you get the word out.

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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.

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