How to Hack Your Sleep: Quality vs Quantity?

How to Hack Your Sleep: Quality vs Quantity?

One of the most influencing factors affecting your performance in the office, in your sport, in life, or in between the covers is most certainly the quality of your sleep. Many studies have drawn the conclusion that the quality of your sleep is actually a more important factor than the length of your sleep.

You can tell when your body has had a “good” night’s sleep. You’re more alert, energetic, playful and creative. So how do we ensure quality? The simplest cheapest method that’s proven and that I use most nights is soft tissue massage. Before going to bed lay on a firm ball like a tennis ball, lacrosse ball or massage ball, role out any tight spots in your hip flexors, glutes, lower back or anyhwere that’s tight. My personal favourite is the psoas muscle which connects the spine down through the to the femur. Releasing tension here after a long day in the office is amazing. Check this link out for a tutorial https://www.youtube.com/watch?v=kmuRslhTuq8

Dave Asprey from Bulletproof Executive lists a nunber of sleep hacks that are proven. Try one or try them all, it will change your life:

<“1.First, sleep in a pitch-black room. Make it as dark as you can possibly make it. Block all the light sources you can, whether it’s a curtain or just pinning up fabric as needed. Seriously, if you live in a city, you need blackout curtains that don’t allow in all the light pollution. Cover LEDs with black electrical tape.
2.Start winding down at least two hours before bed. This means less bright lighting at night, as well eliminating, or at least dimming, computer screens and TVs.
3.Third, though it may seem obvious, caffeine is not a sleep aid – stop drinking it by 2:00 p.m. each day, or at least 8 hours prior to bedtime (earlier if you’re sensitive to it).
4.Go to bed by 11:00 p.m. when possible because your body creates a cortisol surge after 11 p.m. to keep you awake.
5.Don’t exercise within 2 hours of bedtime, unless it’s relaxing yoga or something similar.

For more info on sleep hacking go to https://www.bulletproofexec.com/?s=sleep

How to Live Longer, Without Stepping Foot into a Gym, Even If you Work in an Office

How to Live Longer, Without Stepping Foot Into a Gym, Even If you Work in an Office

Do you sit for most of your working day?

Have you ever wondered what impact your work is having on your physical and mental health?

Well, you’re not alone, I do too. The latest research suggests that we are 40% more likely to die an early death even if we exercise regularly.

If you want to live a long and healthy life you don’t need to throw in your executive lifestyle and pump weights 7 days a week, just yet.

The answer is simple – move more, our bodies weren’t made to sit still all day. The opportunities in our day to improve our health are endless. Here are just a few suggestions:

  • Get up out of your chair at least every 30 minutes.
  • Drink more water and take more bathroom breaks.
  • Ask your boss for a workstation that allows you to stand and sit at will, as your body talks to you.
  • Move your printer down the hall.
  • Squat 10 times every time you sit down.
  • Bear crawl across the office.
  • Do calf raises while you wait for printing.
  • Implement regular stretching breaks.
  • Suggest standing / walking meetings.

Movement is easy, the real challenge is that changing the habits contributing to “Sitting Disease” is more complex. Changing these habits requires creativity and a commitment to changing the out-dated office culture. Don’t be afraid to lead by example. As Mahatma Gandhi said “Be the change you wish to see in the world”. Stand up in meetings. Squat up and down while you work and look like a meerkat over your cubicle wall (this is the nickname that our team has adopted). Be brave and take your next client meeting to the park – they’ll thank you for making their day.

If you’re ready to take your office health into your own hands contact us at Office Revolution and we will drive the culture change needed in your workplace. Our mission is “to return as many people as possible to health, so they can reach their goals and achieve their dreams”. Contact us today.

For sales information contact sales@theofficerevolution.com.au

For general enquiries contact paul@theofficerevolution.com.au

For a free workplace assessment call 0416656637.

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What happened to the Health in Health and Safety??

Organisations these days are doing a pretty good job at Safety. The introduction of legislation in recent years around Occupational Health & Safety obligations has really improved our safety focus. However organisations are doing a really poor job of Health and in particular managing long-term chronic illness.

If you take a look at the safety slogans and replace the word “safety” with “health” you’ll see what I mean: “Safety is Everyone’s Responsibility; Safety – Habit of a Lifetime; Safety Starts with You” and my personal favourites “The Safe Way is the Only Way; and Safety First”. Great concepts and I’ll never take anything away from our Health & Safety brothers working to keep people out of harm’s way. Everyone has the right to go home to their families and loved ones safely.

But let’s take a look at these principles in terms of health: “Health First, or The Healthy Way is the Only Way”. Is health really first when our organisations supply vending machines full of coke and chocolate. And of course it wouldn’t be a work site without a pie warmer or pie van. Nothing against the good old Aussie pie but “The Healthy Way is the Only Way” I don’t think so.

Are you going home healthy?

Are you going home healthy?

Now to simplify the concept let’s apply it to people in sedentary (sitting) jobs only. Are you going home to your family in the same state you came to work in? “I didn’t hurt myself today” –OK good you had a safe day. Now let’s extend the period to 1 year of sitting in an office or driving a dozer and ask the same question. Are you going home to your family in the same state you came to work in?

Now my back pain is playing up, I get headaches from a sore neck, my blood pressure has increased, I’m at a higher risk of diabetes and heart disease, the strength of my bones has decreased and I’ll end up with early onset osteoporosis. My hip flexors are tight and I pulled my groin playing with the kids (my sporting career is over).

Then there’s the more subtle yet just as severe consequences – my risk of cancer has increased by 40% (1) (I really don’t want to get colon cancer, it’s one of my worst nightmares), my pelvic floor is weekend and I will eventually become incontinent (how I dread adult diapers). My breathing is shortened because my diaphragm is suppressed, which causes me to be in a state of stress and affects the quality of my sleep. Oh yeh and I’ve put on five kilos, I don’t like looking at that spare tyre in the mirror.

I do my hour of exercise after work three times a week, yet these things are still happening to me. These conditions are caused by my prolonged sitting, which is a separate contributor to my amount of exercise. I really need my job, as I love my work and it provides for my family. My employer is great but my job is sending me to an early grave. My employer definitely isn’t achieving “Zero Harm” in the workplace.

This may sound dramatic or over exaggerated, but this is reality, over 4 million Australians suffer incontinence (2), 3 and a half million Australians have heart disease (3).

Health can come first in the workplace. It’s very, very simple just like eating meat and veg is better than McDonald’s. We know how simple it is. The hard part is making the change and committing to a healthier longer life for ourselves and our employees. The simple solution is to move more and sit less. However it’s a bit more complicated when you introduce tight deadlines and an office environment and ergonomics that haven’t changed since the 1980’s. To put “Health First” our organisations need to systematically look at the risk factors, the causes and apply a hierarchy of controls including elimination, replacement and administration. We need to drive change from within, change our built environment, encourage and support each other, so that we all go home to our families or loved ones the same way we came to work – today and for the rest of our lives.

Office Revolution is committed to the real meaning of “No Harm” our Step Into the Flow Program will help you and your employees put “Health First” every single day in your workplace. You may call us ambitious but we will strive to send you and your people home in a better state of health than they came to work in. We achieve this though education, commitment, individual risk assessments and personalised training plans. We’ve adopted the best approaches from the schools of physiotherapy, chiropractors, yoga, pilates, Crossfit and human psychology to drive positive culture change for good. We’re creating a community of like-minded individuals to support change and drive behaviour.

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References:

(1)    Sitting down ‘raises cancer risk’; John von Radowitz; From: AAP; June 17 http://www.theaustralian.com.au/news/latest-news/sitting-down-raises-cancer-risk/story-fn3dxix6-1226956973080?nk=b5249fc910d19c4622e204e6400f5f9f

 

(2)    Australian incontinence data analysis and development; released: 2 Mar 2006 author: AIHW http://www.aihw.gov.au/publication-detail/?id=6442467824

 

(3)    Cardiovascular disease: Australian facts 2011; released: 17 Mar 2011 author: AIHW http://www.aihw.gov.au/publication-detail/?id=10737418510