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You Probably Forgot To Do This If You Can’t Sleep At Night

You Probably Forgot To Do This If You Can’t Sleep At Night

Winter is coming, and for many of us, that means bundling up in cozy blankets and pilling fluffy pillows on our bed to tempt us to hit the snooze button more than usual. Though turning up the heat before you turn into bed can seem appealing with cooler weather, you may find you don’t have such a restful night of sleep.

Though it sounds like a cozy bedroom creation, keeping your bedroom warm can make you more likely to overheat while you sleep. This can lead to excessive tossing and turning and even those embarrassing sweaty mornings.

The relationship between body temperature and sleep

Our body temperature is always changing and self-adjusting throughout the day.

    As you can see from the graph above, you’re coolest around 6am – the time many of us wake up. Throughout the day, you continue to get warmer until you peak around 9pm – the time many of us are getting ready to head to bed. From there, your body temperature drops until you reach your coolest point once again at 6am.

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    Have you ever realized how lazy you feel when you’re hot? It’s due to a physiological response our body gives off!

      It’s fighting against the temperature in an effort to keep from overheating. It’s the same reason you’re more likely to want to take a nap on a hot summer afternoon than you would be to play a sport. One will help regulate your body temp, while the other can overheat you and cause severe dizziness.

      By now you’ve heard about how important absolute darkness is for truly restful sleep, but did you know your body temperature is just as impactful?[1]

      “Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.”

      The best temperature for restful sleep

      The optimal body temperature for sleep should be between 60 and 67 degrees.[2] When the room is too warm and you’re also bundled under a heavy comforter and surrounded by heavy pillows, the body temperature increases leading to discomfort.

      In most cases any temperature above 75 degrees Fahrenheit and below 54 degrees will interfere with your sleep.

      Keep your body temperature low to sleep better

      We could all use a better night’s sleep, so here’s how to be the master of your temperature and wake up ready to face the day.

      1. Keep the room temperature low

      If you keep your room relatively cool, you are far less likely to become overheated, leading to that restless sleep no one wants. In order to ensure ideal temperatures, try keeping your curtains closed during the day so the sun light can’t heat the bedroom too much. And if possible, leave your bedroom door open so that air can circulate throughout the day.

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      2. Use Breathable Bedding

      Synthetics like polyester, which tend to be less breathable than their natural counterparts like cotton, linen, or even wool are a no-no. Natural fibers can also help wick away moisture like sweat. Memory foam pillows may be comfortable but they also get very hot, so try to stay away. If you’re convinced you can’t sleep without a fancy pillow, look into those that have cooling and breathable fibers to ensure a low temp while you rest. For mattresses, or mattress covers, look for those with cooling fibers, too.

      3. Lower your temperature before you go to sleep.

      Take a warm bath, or hot shower, before bed. As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

      4. Stay away from anything that gives you heat.

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      Try not to use, or even look at, your mobile devices before bed. Along with keeping you interested and awake, the light also makes it hard for your brain to register that it’s bedtime. Likewise, keep the room dark when you’re trying to fall asleep. A sleep mask does an excellent job of blocking out all light, helping you to fall asleep faster and stay asleep longer. And to ensure you stay cool, try wearing a cool face cloth to bed, or keep a water spray bottle for misting. It’s also a great idea to keep a glass of cold water next to the bed.

      Get some sleep!

      Remember, keep your bedroom cool and stay away from non-breathable fabrics when shopping for bedding. Though the fall and winter can have you craving heavy blankets and this pajamas, it’s not conducive to sleep and can leave you feeling overheated and generally unwell. Keep some ice water by your bedside and take a few sips if you find yourself waking up throughout the night. Don’t be afraid to peel back the blankets; you can always keep some extras nearby in case you wake up chilly.

      Featured photo credit: Pixabay via pixabay.com

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      Jolie Choi

      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

      11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

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      Last Updated on November 27, 2020

      How to Recover From Burnout Quickly and Feel Better

      How to Recover From Burnout Quickly and Feel Better

      Professionals who experience burnout from work are often experiencing other difficulties in life that are compounding. While burnout can feel like a never-ending set of negative emotions, you can learn how to recover from burnout and feel better. If you do things right, burnout recovery may not even take very long!

      Burnout can come with physical and mental symptoms. Meanwhile, you can suffer from burnout even if you are satisfied with your job and career. Therefore, learning how to recover from burnout is essential if you want to continue being productive and satisfied in your life and career.

      Does Exhaustion Cause All Burnouts?

      Christina Maslach and Herbert Freudenberger coined the term “burnout” in the 70s[1]. As psychologists, they independently understudied the impact of burnout on health workers and social service workers. They targeted their respondents based on chronic stress experienced, as well as the volume of interaction they had with others daily.

      They discovered that burnout is not necessarily about exhaustion. There could be a detachment that comes in the form of displaying cynical behaviors towards clients or colleagues.

      Also, it could come in the form of a sense of hopelessness or self-defeat with work.

      Maslach subsequently came up with the Maslach Burnout Inventory, or MBI. This model is an inventory of 22 things that measure the three dimensions of burnout: depersonalization, emotional exhaustion, and personal accomplishment. This model eventually turned out to be a measuring tool, or a blueprint, in the industry[2].

      Furthermore, a group of Danish scientists developed a newer model known as the Copenhagen Burnout Inventory, or CBI. This model analyzed burnout on three different dimensions: personal, work-related, and client-related[3].

      All the aforementioned burnout models are quite complex, so instead of looking at them, you can consider these symptoms to see if you’re experiencing burnout. From there, you can begin to learn how to recover from burnout in a way that is unique to you.

      Symptoms of Burnout From Work

      Symptoms of burnout vary widely depending on the type of work you do, the environment you work in, the the kind of personality you have. If you notice any of these things, it may be a sign that you’re experiencing burnout:

      • You’ve lost interest in your present job or project but cannot terminate it.
      • You’re always exhausted.
      • You need to motivate yourself to carry out the smallest tasks.
      • You feel you are compensated less compared to the value you bring into the job or project.
      • You have withdrawn from interacting with others.
      • You become short-tempered while communicating with clients and colleagues.
      • You have turned to bad habits like drugs, alcohol, high sugar intake, sedentary lifestyle, or overeating.
      • You question life and career choices generally.
      • You are experiencing physical symptoms like headaches, heart palpitations, or stomachaches.

      The good news is that you can come out of it and learn how to recover from burnout once you become aware of the signs.

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      5 Strategies to Recover From Burnout Quickly

      The following strategies may help you bounce back from burnout.

      1. Focus On Your Projects

      The famous American Psychologist Abraham Maslow, in 1943, reiterated that anyone could achieve happiness as long as they can expressed themselves and maximized their potential.

      This is what he termed “self-actualization.” He warned:

      “The story of the human race is that of men and women selling themselves short.”[4]

      Successful leaders of companies understand the significance of self-actualization. That’s why they allow their employees to work on personal or social projects. They also enable their workers to come up with and own social projects, which they implement as corporate social responsibilities.

      If you’re working a 9-5 job, ensure you dedicate some hours in the morning or evening to personal projects, such as creating a blog or an app that solves problems for others.

      That way, you can express your values while striving to attain your professional goals. This will help you feel a sense of control over how you are spending your time. Set boundaries between your personal and professional life to improve this. 

      2. Practice Mindfulness

      Meditation is a time-tested strategy to deal with burnout. According to research from Denmark, consistent meditation is connected to the development of more gray matter in your brain stem[5]. This can improve memory, self-control, decision-making, and more.

      You can rewire your mind and brain to be more focused and productive by practicing meditation daily. Start small. Take a 10-minute break during work or early in the morning to practice mindfulness.

      3. Detoxify Through Exercise

      Toxins are poisons locked up in your system. One of the best things to do when you are learning how to recover from burnout is to detoxify through exercise. Exercise can increase your heart rate, which pumps blood faster and detoxifies your system.

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      Have you noticed that you naturally feel better after a prolonged exercise that raises your blood pressure?

      Anxiety is one of the major symptoms you will experience when you’re burned out from work, and exercise is a great way to quickly relieve that anxiety.

      Joshua Broman, in a 2004 study, revealed that students who practiced exercise became less sensitive to anxiety[6]. Several additional studies have buttressed this benefit.

      Incorporate regular exercise into your routine by swimming before work, taking a long walk in the afternoon, or spending some time at the gym in the evening.

      4. Practice Journaling

      Writing can heal. Writing about your emotions and experiences on a daily basis helps you process them, which can expedite the healing process.

      One prominent literature review supported the idea that writing about your experiences can generate long term improvements in your mood and health[7].

      How do you experience this healing when you are burned out from work life?

      Keep a professional journal!

      For instance, you can take a thirty-minute break during your weekends or quiet moments to assess your performance, progress, and the challenges you have faced in the past few days.

      Itemize your achievements — the projects as well as the challenges that are holding you back. You can also list some uncertainties or questions about your present work. That way, you can discover patterns in your professional life and reflect on the next action to take.

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      Journaling can enable you to discover solutions to potential issues before they surface. This technique is highly practical for those who love expressing themselves. However, if you don’t enjoy writing, you can use the bullet point format or memo feature on your phone to record answers to those questions.

      5. Estimate the Tasks

      Do you often feel like a superhuman when it comes to working, and then barely complete half of what you have planned to do?

      If this is a common problem for you, try to learn how to accurately estimate how much time a task will take and how many tasks you can do in a day. When in doubt, overestimate the time.

      It takes practice to become perfect in estimating tasks. Nevertheless, a surefire strategy that you can use to ensure you are working on the most important tasks is called the Eisenhower Decision Matrix, shown below.

      Use the Eisenhower Matrix to learn how to recover from burnout.

        You can recover from burnout by revamping your work strategy using this model. Find out what task deserves most of your attention and in what order by establishing priorities.

        5 Job Burnout Triggers

        Once you have learned how to recover from burnout, it’s important to be able to recognize burnout triggers so that you can avoid more burnout in the future. Burnout recovery is best when you don’t have to use it!

        There are many things that may trigger burnout. Here are the most common culprits.

        1. Workload

        You can be more productive when you are working on a workload that aligns with your capacity. You will face more opportunities to rest and recover. It will also be an avenue for you to develop yourself and grow.

        That’s not the case when you are overloaded with work or are facing unrealistic deadlines set by your boss. You will lose the chance of regaining your balance.

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        2. Absence of Autonomy

        The feeling that you don’t have access to vital resources and a say in various decisions that affect your professional life can impact your health.

        For instance, do you receive calls from your boss all night? Does your company saddle you with responsibilities beyond your capacity? Do you have what it takes to influence your work environment?

        3. Environment

        Who do you collaborate with? How trusting and supportive are those work relationships? In some instances, you can’t choose your work environment or colleagues, but you can optimize the relationship.

        Your environment can upgrade your engagement or downgrade it.

        4. Reward

        If the intrinsic and extrinsic rewards on the job don’t align with your level of effort, you may begin to feel a lack of motivation to exert any effort at all.

        For instance, you may need a face-time with your employer, positive feedback, or an increase in your compensation.

        Find out which reward makes you feel appreciated, and seek avenues to receive more of it.

        5. Values Mismatch

        If you are working in an organization that doesn’t share your same values, you will continue to see a decline in your level of motivation. Motivations and values are inbuilt in people and organizations. For instance, if you strongly believe in making an impact first, before money, you will experience burnout on the job in an organization that prioritizes money over impact.

        Final Thoughts

        Burnout from work is not only about getting exhausted. It is a multidimensional issue that demands a multifaceted solution.

        Don’t forget, you need to diagnose the problem first and make the best effort to change. If, despite all, you still fail, then you might need to reassess your work and decide if you’re where you need to be.

        More Tips on How to Recover From Burnout

        Featured photo credit: Doğukan Şahin via unsplash.com

        Reference

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