I know from my own schedule and my husband's (who's about 10-feet away in his "office") we have anywhere from one to upwards of six hours a day of zoom calls. That's hours of back-to-back meetings where you're "on" even if you're not the one speaking. Doesn't anyone wanna just talk on the phone anymore?
Actually, Verizon has noticed a 78% increase in voice calls since the pandemic, so there is a huge percentage of people opting for phone calls, but zoom and the like have seen more than a 100% increase in sign-ups/usage in the past two months. You can read the full New York Times article, Why Zoom is Terrible, here.
Experiencing dry eyes, heavy eye lids or headaches?
With increased concentrated time in front of our computers, there's a swirling trend that's popped up related to eye fatigue and headaches due to the increased time spent in front of blue-light (screens).
So, if you're not able to shut your computer down and run outside in nature regularly, the next best thing is snagging a pair of blue-light glasses + scheduling buffer time to get up from your desk, even if it's just 2 minutes to stretch + drink water before the next call.
But what else is blue-light impacting?
Sleep is #1.
Sleep Hygiene is something most don't consider but you may already be doing it.
Your non-negotiables (washing your face, brushing your teeth, changing clothes, etc) are all part of your sleep hygiene but there's also the 90+ minutes before bed that significantly impact your sleep quality + quantity.
Let's jump into it!
Do you truly know how to optimize your sleep?
Did you know it starts when you wake up?
Within your first 30 minutes of waking, walking outside + facing the sun is proven to reset your melatonin - shaking out the mental cobwebs + restoring your circadian rhythm to give you the best chance of a good night's sleep.
A few other important factors that weigh in on your night's sleep:
Blue-light (screen time) - eliminate all screens 90 min before bed or opt for blue-light glasses (especially after 8pm).
Alcohol - reduce consumption with this quick math. For every glass you have, count back one hour before bed. So, if you drink two glasses, finish drinking two hours before bed to make sure it doesn't interfere with your sleep. Drinking may help you fall asleep quickly ("pass out") but it guarantees poor quality sleep.
Caffeine - another popular stimulant that can interfere with sleep if consuming in the afternoon. If you're feeling like you need an extra kick mid-day, try going outside for just 5-10 minutes. Direct sunlight will give you the same energy boost as a power nap.
Food (Quality + Timing) - higher quality food (organic fruits + vegetables) support quality sleep, while processed foods interfere with hormones, stress response and the like. Eating dinner early is a good thing but if you notice you're waking up around 2-3am, try a spoonful of Manuka honey just before bed. It will metabolize slowly sending signals to your body that you're full, longer. On the flip side, if you're eating dinner too late (within two hours of sleep) you're going to spend your sleeping hours digesting and processing food rather than resting + restoring.
Environment of Bedroom - cold, dark, quiet, clean is the goal for optimal sleep. Nothing like fresh cold sheets in a dark room to help get into a deep sleep. If your room is too warm, you're more likely to have disturbing dreams + wake up in the middle of the night. Shoot for a comfortable temperature around 69-70 (or colder) to avoid nightmares and night sweats.
Exercise - getting moving in the day helps regulate your circadian rhythm and calms anxiety, helping with sleep. The important note here is that exercising too close to bed (within 4 hours of sleep) will hinder your sleep due to increased body temperature. Your body temp. wont have enough time to lower for optimal sleep, so focus on working out earlier in the day when possible.
Stress/Anxiety - We're in the midst of a pandemic. Additional stress and anxiety is expected, but how we handle it makes the biggest impact on our day + our sleep at night. Trying the 4-7-8 breathing technique is a perfect addition to add to your bedtime routine once you're in bed. Just three rounds of 4-7-8 will help you relax + get into a calm state.
When possible opt for movement, hydration, nutritious food, connection to loved ones + mindfulness to improve your sleep and overall well-being.
You've got this! 💪🏼
I'm grateful for you meeting me here. Be sure to thank yourself for taking a moment to focus on YOU.
Invite someone you love to wellthier wednesday by sharing this link.
Wanna dig deeper to optimize your well-being? Let's Chat
With love + gratitude,
Laura