2020 has had its fair share of uncertainty and change in the workplace and home. For many of us, adapting our personal space into a workspace has been one of the most notable challenges, as we shift into a working-from-home lifestyle. While changes in our routine have been easy to spot, what may have gone undetected is how this transition has impacted our sleep patterns.
So why has working from home impacted our sleep so much? Our daily routine has a significant effect in helping to regulate our circadian rhythm. Our circadian rhythm is our body’s internal clock which helps us transition between periods of being awake and asleep. Even if we don’t think our routines are super regimented, there are still daily occurrences – such as our daily commute and lunch break – which alert our body clock to particular times during the day. Without this regular pattern our circadian rhythm is interfered with, and inevitably, so is our sleep.
The effects of a good night’s sleep have been long underrated: restorative sleep is actually a critical time for your body to repair muscles and blood cells, fight infections, even stay focused and creative during waking hours[i].
Three Steps To Better Sleep
Banish technology from the bedroom
Getting rid of technology from your bedroom at least one hour before bedtime is a simple and effective method to switch off before bedtime. Digital screens from phones, TVs and laptops emit blue light which is very disruptive to our circadian rhythm.
Create a bedtime routine you love
You know your body best and you can recognise when you’re having difficulty falling asleep, therefore find night-time activities you know are soothing that will help you rest. For some, this can be listening to music, or twenty minutes of reading before bedtime. Above all, consistency is key to establishing a successful bedtime routine; this means waking up and going to bed at the same time every day.
Get tested for sleep apnoea
Unfortunately, for some Australians, a disrupted sleep pattern can’t always be cured naturally. A common cause of disturbed sleep is sleep apnoea, a sleep condition where your breathing can actually stop while you are asleep. The most common misconception about sleep apnoea is thinking the condition means you have trouble sleeping at night, that you wake up several times throughout the night, or are just generally tired during the day.
One in four Australian adults are at risk of developing sleep apnoea with the condition affecting approximately 10% of females and 25% of males. Sleep apnoea can affect anyone, though your risk is higher if you are obese, 65 years of age or have a family history of the condition. Symptoms can include snoring, constant irritability or falling asleep during the day[ii]. An at-home sleep test can determine if you have sleep apnoea, or you can visit your local Blooms The Chemist pharmacy and speak to a sleep expert.
RESCU Recommends: Three Products For Deeper Sleep
Biome Lift Probiotic from Activated Probiotics
The gut-brain connection is real! We love this supplement with probiotic strains to help reduce low mood swings, ease you into a more restful sleep pattern, and keep your gut happy.
RRP $49.95, available from selected pharmacies and activatedprobiotics.com
The Body Shop Spa Of The World French Lavender Pillow Mist
A sweet-smelling and simple addition to your wind-down routine is a lavender pillow mist. We are obsessed with The Body Shop’s delightful new offering from the Spa Of The World Range featuring French Lavender oil from Provence. If you can’t travel to the South Of France, then surely this pillow mist is the closest way to dream a little better.
RRP $30.00, available from The Body Shop and thebodyshop.com
Oil Garden 3 in 1 Ultrasonic Diffuser
For little ones experiencing sleep issues, we can’t go past the very beautiful and great value Oil Garden 3 in 1 Ultrasonic Diffuser (a humidifier, air purifier and night light in one) paired with the Oil Garden Sleep Assist Essential Oil Blend of Sweet Orange, Lavender, Marjoram and Chamomile to assist with restlessness, mild anxiety and stress.
RRP $39.99, available from oilgarden.com.au
[i] https://www.forbes.com/sites/nicolefisher/2020/03/31/sleeping-more-while-working-from-home-goodyou-need-it/#6d4867382a9c
[ii] https://www.healthysleep.net.au/sleep-apnoea-in-australia
