What is a Work Zombie?
Someone who is overworked, doesn’t get enough sleep due to stress, keeps on drinking coffee to stay awake (stimulant), has a bad diet, poor exercise habits, and a restless mind.
If you are a work Zombie, no worries we got something for you.
Step 1. Recognize you are a work Zombie.
Step 2. Do something about it.
Two Ways to stop being a Work Zombie?
1. Schedule a bedtime
YES! Make time for sleep. When it comes to bedtime and sleep many of us fall into a pattern of squeezing sleep in around other commitments during the working week, then trying to catch up on our days off. Nevertheless, evidence shows that having a more consistent, stable sleep schedule is usually more efficient at creating a satisfying sleep.
You may say this isn’t possible for you with social events, kids, outing with the friends and work deadlines certainly make it more challenging. However, we often have more control over our time than we believe we do. Why not attempt to put sleep as a priority for a week or two, over other demands on your time, and see what impact it has on how you feel during the day?
According to Professor Espie: “Habit is a powerful thing – especially when it comes to sleep. The best evidence suggests that having a stable, consistent sleep schedule – going to bed each night and getting up each morning at the same time – is effective at producing satisfying, efficient sleep”.
The hard part is being consistent and sticking to it! It will probably challenging to stick to your new sleep window seven days a week. So don’t worry about being perfect and try as many days in a row as possible. As little as four days a week is sure to have a positive impact.
2. Reserve your bedroom for S & S ONLY!
The only things allowed in your bedrooms should be sleep and sex (or cuddling =) ). Our bedrooms are meant to be a place of rest and sleeping together. But in recent days, they have been overrun by electronics – cell phones, and laptops.
All these electronic devices affect our rest in two ways. Their screens create a lot of “blue light” a visible light with moderately short wavelengths. It is known defeat our natural sleep hormones. Also, what we do with them such as responding to emails, looking at social media, watch movies, or play games – keep us alert and engaged which is the opposite of what we need to be doing…
Professor Colin Espie explains that “for both of these reasons you should ideally make your bedroom a device exclusion zone”. Easier said then done I know. Nevertheless, If you need to use your cell phone as an alarm clock, be sure to switch it to airplane mode as soon as you enter your bedroom. Practicing turning your phone to airplane mode will discourage you from using it for anything else.
If you can make it happen and protect your bedroom, you are more likely to fall asleep faster each night, as your brain develops an ever-stronger association between that environment and sleep.
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