Five simple actions to enhance your work environment:
1- Say “Hello”
2-A “Please and Thank you” is nice.
3-Listen and acknowledge, it is nice to be heard.
4-Offer support, “anything I can do to help?”
5-“Have a nice day” is a good end to the work day.
Often a little action here or there can brighten up a day.
Are your moods up and down at work lately? Maybe you aren’t getting enough sleep? Your job, home and family responsibilities can make sleep a challenge. Include money issues, relationship issues an unexpected illness and quality sleep may be even more difficult to come by.
You may not be able solve all of the factors that interfere with your sleep, but you can create an environment and include habits that might assist in a more restful night.
Try these suggestions provided by the Mayo Clinic if you have trouble falling asleep or staying asleep:
- Don’t eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.
- Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn’t store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.
- Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don’t exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult.
- Make your bedroom cool, dark, quiet and comfortable. Create a room that’s ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs.
- Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body’s internal clock, doesn’t interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.
- Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that’s comfortable. If you share your bed, make sure there’s enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
- Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
- Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you’re tired. Don’t agonize over falling asleep. The stress will only prevent sleep.
- Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won’t interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
If you’re having problems sleeping more than three times a week for a month’s time, see your doctor. You could have a sleep disorder, such as obstructive sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night’s sleep.
What does your schedule look like today? Do you have so much on your schedule that you don’t have room for lunch, family time or even a bathroom break? If this seems like crazy pace of your day, believe this: You’re not alone. Business owners often work long hours, take minimal vacation time and work during their time off, according to an article published in International Communications Research.
- One in five (21 percent) work while eating dinner at least 4-5 times per week;
- More than a third (37 percent) could not readily remember their last vacation. Of those who did vacation, nearly half admit to working during some portion of it.
Additionally, the pervasiveness of mobile phones and hand-held e-mail devices has only contributed to these long hours at untraditional times.
- More than two-thirds (68 percent) work on days off, checking e-mail, voicemail or making work-related calls;
- Two-thirds (66 percent) work after hours and at night;
- Half (51 percent) work on holidays;
- And almost half (47 percent) work during what is supposed to be family time.
Generally, surveyed leaders of younger companies and those with fewer employees expressed the most lopsided work-life balance, and the vast majority (92 percent) characterized their workload as about the same or heavier than from a year ago.
Allan Branch on Balancing Work and Familiy
“No one is productive for 80+ hours a week. ”
“Remember that work is your tool to make money, its not your life. Money is only a temporary justification for not being there for the people you love. Time is fleeting, memories are priceless, choose life over work any chance you get. As long as you get your work done.”
Most of us need to work to contribute to the family lifestyle but never lose those precious moments with the family.