People work a staggering 40 to 65 hours a week. Just thinking about it already feels tiring. They go to work fresh but come home crawling. Sad part? The day is not yet over. How can you recharge?
Working with Melbourne architects of Superdraft Pty. Ltd., I learned some hacks to replenish the energy I lost from work the moment I go home. It only took me a few new habits and a little redecoration. Here’s what I do:
Built another rest zone, other than the bed
Tho naps are proven good for your well-being, it’s not adapted by all companies and employers. It’s only acceptable when you work for yourself or when you’re awarded the opportunity to work from home.
If you can, always take a quick afternoon nap to recharge your body. It’s called a power nap. According to Professor Leon Lack of Flinders University in Australia, a 10 to 15-minute nap during the day is a key to improving mental health, employee performance, and alertness. Anything longer than that leaves you drowsy and groggy.
With that in mind, sleeping in your bed might result to oversleeping and further inconvenience. I suggest creating spaces that are conducive to catnaps. Pick a spot where you can comfortably lounge and rest your body. A window seat outfitted with cushions or throw pillows is a great alternative to the bedroom.
Hide technology in the bedroom
It’s not just the kids who need to stow away their gadgets before bedtime. If you’re like me, guilty of browsing work emails and social media from morning until evening, this is going to be hard. Technology connected me to my work 24/7 and it makes me feel overworked and sleepy.
Studies conducted by Australia’s Sleep Health Foundation have shown that the screen of laptops, tablets, and mobile phones for up to five hours before bed affects the release of melatonin in the body. Melatonin is the hormone which makes us sleepy. With that in mind, the use of mobile devices in bed gives you serious sleep problems.
For a change, I put my phone in my bag and tried my best not to answer it unless it’s a text message or a phone call. I also store my phone and laptop in a flat surface (e.g. work table) that’s far from the bed. The distance will discourage me to get my phone at night and encourage me to get up to turn off the alarm in the morning. For those who have their home office in the bedroom, try separating the two areas using curtains and dividers.