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Page 1: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

THE RETURN

SUMM I T

LD I CONSUL T I NG

RESOURCE F I L E S

Page 2: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

HALIA CONSULTING Executive Coaching

www.haliaconsulting.com @haliaconsulting

PRIORITISATION WORKSHEET

CORE VALUES

MONTHLY GOALS 1. 2. 3. URGENT NOT URGENT IMPORTANT

DO NOW

PLAN

NOT IMPORTANT

DELEGATE

ELIMINATE

Page 3: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

HOW TO PRIORITISE

CORE VALUES

NEEDS & WANTS

03REFLECTION

01

02

04

05AGILITY

Determine the guidingprinciples & goals mostimportant to you (this year, thismonth, this week)

Is this REALITY? Does this serveyour, your family's and yourorganization's needs?

Truthfully consider your &others' expectations, and

hard deadlines

Use the Covey Matrix & attack1 thing at a time (schedule,

schedule, schedule!)

Be ready to adapt & change.Accept occasional failure!

RANKING

& EXECUTION

STEP

STEP

STEP

STEP

STEP

EXPECTATIONS - PERSPECTIVE - AGILITY

www.haliaconsult ing.com

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

- - - - - - - - - - - - -

honesty

family

authenticitydiscipline

communityservice

leadership

"SHOULD"

Page 4: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

PRIORITISATIONMANTRAS

Halia Consulting

What to think when things get tough:

LET GO OF PERFECT

WWW.HALIACONSULTING.COM@HALIACONSULTING

IS THIS AN EMERGENCY?

I'M DOING THE BEST I CAN

SMALL WINS

MORE IS NOT BETTER

START (AND END) WELL

ROUTINE IS KING (BUT AGILITY IS QUEEN)

DOES THIS SPARK JOY?

AM I THE ONLY ONE WHO CAN DO THIS?

THIS TASK DOES NOT DEFINE ME

Be Kind to Yourself

Page 5: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

www.goodnightsleepsite.com|[email protected]|@GNSleepSite|#BringBackBedtime

Promotepropersleephygieneandthefollowingthesepracticestoallowyoutocreatebetterqualitysleep.

1. EstablishaConsistentSleepPattern

It’simportanttogotobedandwakeupinthemorningsaroundthesametimetokeepyourbodyclockinsynch.Thiscanbeatoughstepforsome.Whenwesynchoursleepwithournaturalsleeprhythmsandinternal24-hourbiologicalclock(sendssignalstoyourbodytobeawakeorasleep)weareabletoachievethebestrestorativesleeppossibleandgoingtobedandwakingupbecomeeasier.

Tell-talesignsofsleepdeprivationincludefallingasleepwithinfiveminutesofgoingtobed(itshouldtake10to12minutes)andneedinganalarmclocktowakeup.

2. ProtecttheAmountofSleepYouNeed Adultstypicallyneed7-8hoursofconsolidatedrestorativesleeppernight. Weallhaveapersonalbaselineforrest.Our“BasalSleepNeeds”isthe amountofsleepourbodyneedseachnight.Whenwedon’tmeetthisneedon aregularbasisweaccumulatea“sleepdebt.”Thisistheamountofsleepyou oweyourbody.Determineyourwaketimeandbaseyourbedtimeonthat. Foronehourofsleeplostyouneed24hourstorecover.Youcan’teraseyour debtwithjustonemorningofsleepingin.

3. TurnoffTechandKeepitOutofTheBedroom Removeoverstimulatingactivitiesbeforebedtime.TurnofftheTV,the internet,theipad,andtheitouch,whateveryouuse.ThatblueLEDlightfrom thescreencanreallyoverstimulatethebrainandturnthesleepswitchoff.It suppressesmelatoninandmakeitdifficultforyoutofallasleep.So60 minutesbeforebedtime,90minutesifyoucandoitturnofftech. Createafamilydockingstationoutsideofthebedroomswhereeveryonecan chargeovernight.

4. PracticeaConsistentBedtimeRoutine Wecreateconsistentandcalmingroutinesforourlittleones.Changeinto pj’s,dimthelights,setasoothingenvironment,readabedtimestoryetc.The samecanbedonewithyourownbedtimeroutine.Doingthesecalming activitiesbeforebedwillcueyourbodyandbrainthatsleepisexpected.

Page 6: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

www.goodnightsleepsite.com|[email protected]|@GNSleepSite|#BringBackBedtime

5. SetUpYourBedroomforSleepSuccess Yourbedroomshouldbeforsleepandsleeponly.Startoffbyremoving distractions.Television,workoutequipment,andworkpapers.It’simportant tocreateasleepsanctuaryandforyoutobecomfortableinyoursleep environment.Promoteadark,quiet,andcoolsleepenvironmentforthe ultimatesleepsuccess.

DarkEnvironmentLightanddarknesshelptomanageour“bodyclock”.Ourinternalbiologicalclocksarerunoffofa24-hourschedule.Therearemanyfactorsthatinfluenceournaturalcircadianrhythmsandthemainonebeingourexternalenvironmentandthelightanddarkoftheday.Whenit’sdarkoutsideoursleepdriveisstrongermakingusmoretiredatnight.Darknessturnsthesleepswitchonandreleasesyournaturalhormonemelatonin.Exposeyourselftobrightlightsinthemorningtoturnyoursleepswitchoff.Melatoninproductioncanalsobeshutdownbyaslittleassevenminutesoflightexposure.

QuietEnvironment Introducingawhitenoisemachineorsoundspatoyourbedroomcanbe relaxingandalsohelpdrownoutanyexternalsoundslikeabusystreet,loud birds,ornoisyneighbours. Ifneedbeheadtothedrugstoreandpurchaseasetofearplugs.Trythebrand thatworksbestandismostcomfortableforyou.Itcanbeanaffordable solutiontoblockingouttheexternalnoiseskeepingyouawake. CoolEnvironment Weallsleepbetterinacoolerenvironment.Itiseasiertofallasleepand remain asleepifit’snottoohotinthebedroom.It’sbesttochooseatemperaturethat worksforyoubutideallyitshouldbebetween68and72degrees.Adjustyour thermostatorchoosealighterblanketifneedbe.

Don’tforgettogiveyourmattressanaudit.It’sthesinglemostimportantpieceoffurnitureinthehome.Youshouldbere-evaluatingyourmattressevery5years.

Page 7: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

www.goodnightsleepsite.com|[email protected]|@GNSleepSite|#BringBackBedtime

6. IfYouCan’tSleep,StopTrying Therearegoingtobenightswhereyoujustcan’tsleep.Sometimesittakes timetoteachourbodiestofallasleepandlyingtherestaringattheclockis justgoingtomakeyoumoreanxious.Ourgoalistotrainourbrainthat bed=sleepsoyoudon’twanttolieawakeforhours.It’sbesttogetoutofbed ifyoucan’tsleepandgointoanotherroomanddoaquietandrestfulactivity likereadingabook,drinkingawarmglassofmilk,etc.untilyoufeelsleepy enoughtoheadbacktobed.Planwhatyouwilldobeforeyougotobed.

Qualityvsquantity.Youshouldbesleeping85%ofthetimeyouareinbed.

7. AvoidCaffeine,Nicotine,andAlcohol Caffeinelikecoffee,tea,soda,andnicotinecanactasastimulantthatcan keepyouawake.Whilealcoholcanhelpinyoudozingoffitcancausemore fragmentedsleepthroughoutthenight.Alcoholwhenbrokendownmore REMsleepisproduced(lightsleep).Brainactivityduringthestageclosely resemblesbrainactivitywhenawake.

8. AChangeofDietCouldMeanMoreSleep Therearefoodsthatcanaidinpromotingsleepandafewfoodstoincludein yourdietare: LeanMeatsandFish MostareagreatsourceofvitaminB6,whichisneededinthecreationofthe hormonemelatonin.OthergreatsourcesofB6arefortifiedcerealsand chickpeas. DairyandLeafyGreens Yogurt,cheese,milk,kale,andcollardsareagreatsourceofcalciumand calciumhasbeenproveninbeingeffectiveinreducingstressandhelpingyou relax.It’snotamyththatawarmglassofmilkcanhelpyoufallasleepat bedtime. Almonds Justahandfulofalmondscanpushyouintothestateofslumberthatyou desire.Theycontaintryptophanandmagnesium,whichhelpsteadyyourheart rhythmandnaturallyreducemuscleandnervefunction.Anotherfantastic sourceoftryptophanandmagnesiumarebananas.Bananaandalmondmilk smoothieanyone?

Page 8: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

www.goodnightsleepsite.com|[email protected]|@GNSleepSite|#BringBackBedtime

Cherries Alongwithnutsandoats,cherriesareanaturalsourceofmelatoninandcan helpinregulatingyoursleepcycle.Whileit’snotknownexactlyhowmuch cherriesortartcherryjuiceshouldbeconsumeditcertainlywouldn’thurtto munchonafewortakeafewsipsbeforebed. 9. LimitDaytimeSleep Ifyoufeelanapisneededthroughoutthedaylimitittoonly30minutesand makesurethatyouareawakeforatleast4hoursbeforeyourbedtime. Remembersleepingthroughoutthedaycouldcutintoyoursleepatnight whenit’sneededthemost.It’salwaysbesttoprotectyourbedtimeandnight sleep.

10. SeekProfessionalHelpifProblemsPersists Ifyouarestillstrugglingwithsleepandaresnoring,wakinguptiredevenafter havingafullnightofsleep,orfallingasleepthroughoutthedayit’sbestto discussyourissueswithyourDoctortoseeifasleepstudyshouldbe arranged. Ifyourpartnerisachronicsnorerandwakingfeelingunrestedregularlydon’t kickthemoutofthebedroom.KickthemtotheDoctors.

EvaluateYourMattressWespend1/3ofourlivessleepingsoit’simportanttoinvestinhealthysleepandunderstandthatyourmattressisthemostimportantpieceoffurniturethatyouown.Justlikeweequipourkitchenswiththetoolsweneedtocreatedeliciousmealswehavetoequipourbedroomstohelpuscreatesoundsleep.Youshouldbereplacingyourmattressevery5years.Sometimesjustbyreplacingyourmattresspeoplefindthemselvesfallingasleepeasierandfeelingbetterwhentheywakeup.

• HowtoKeepYourMattressHealthy:

Rotateyourmattresseverymonth,vacuumeveryseasontoremoveallergens, andwhenyouaregoingawayleavethebeddingoffthemattresstoletitbreath.

• UseaMattressProtector• Itkeepsthemattressclean.• Protectsonefromdustmiteallergens.• Helpsprotectthewarranty.Itprotectsyourmattressfromstainsthatwillvoidthewarrantyiftheyoccuronthemattress.

Page 9: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

www.goodnightsleepsite.com|[email protected]|@GNSleepSite|#BringBackBedtime

ShoppingTips:HowtoBuyaMattress

• Liedownonitandtryitoutfor5-8minutes.• Lieinthepositionyousleepin.• Useapillow.• Checkreturnpoliciesandwarranty.

ChoosingtheRightPillowThefirstthingtorecognizeiswhatpositionyousleepin.Doyousleeponyourstomach,back,orside?Thatwilldeterminewhetherornotyouneedasoft,medium,orfirmpillow.

• Softpillowsareidealforstomachsleepers,sonottostraintheirnecks.• Mediumpillowsworkforbacksleepersatitprovidesproperheadsupport.• Firmpillowsareagreatchoiceforsidesleepersastheyprovidetherightamount

ofsupporttotheneckandspine.FreshenupYourBedding

• Washsheetsandpillowcasesweekly.• Replaceyourpillowcaseandpillowevery6monthstoayear.• Puttingyourbeddingonyourbedwhilestillslightlydampwillhelpyouavoid

wrinklesandbanishironing!• Toincreasethelongevityofyourbeddingwashinacoolercycleashot

temperaturescanbreakdownthefibersquickly.• Within24months(orless)yourpillowcandoubleitsweightinallergens

and…dustmites!Avoiddustmitesbyseasonallywashingyourpillowandvacuumingyourmattress.Anddon’tmakeyourbedeveryday!Thiswillallowthedustmitestodryoutandnotthriveunderahotandhumidblanket.

Page 10: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

LD I CONSUL T I NG

WWW . LD I . CONSUL T I NG

N O T T O B E C O P I E D W I T H O U T P E R S M I S S I O N

RESOURCE

L I NKS

ACCESS ALLISON VILLA'S SELF-CARE TOOLKIT

https://thoughtful-musician-8059.ck.page/59a389ff76

ACCESS REMOTE WORK GUIDE

https://meetedgar.com/remote/

Page 11: Adult Sleep Tips - ldi.consulting · owe your body. Determine your wake time and base your bedtime on that. For one hour of sleep lost you need 24 hours to recover. You can’t erase

LD I CONSUL T I NG

WWW . LD I . CONSUL T I NG

N O T T O B E C O P I E D W I T H O U T P E R S M I S S I O N

About LDI

LDI Consulting develops modern solutions fortoday's parents. We help companies designparent-friendly workplaces and preparemanagers to lead through parentaltransitions. Our employee engagementplatform supports, trains and engagesemployees as they become working parents.

Contact usEmail: [email protected]: +1 416 710 1900Website: www.ldi.consulting