Dreamland Duty: Your Blueprint to a Blissful Slumber

^We recently conducted a survey of the young to middle-aged urban population and found alarming rates of sleep deprivation. Only a quarter of the respondents were getting 8 hours of sleep, and the majority of them indicated waking up tired and needing more rest.

Besides being essential to life and survival, sleeping affects our mind body soul. Counting sheep is not as simple as closing your eyes and closing your eyes.

Neuroscientists define sleep as a state of active unconsciousness, in which the brain is in a state of relative rest and is reacting primarily to internal stimuli. Simply put, it is a state where the body slows down in almost all departments, none more so than the brain.

Why do we sleep?

It may sound strange, but we still don't know exactly why humans and other animals sleep. A variety of theories are being proposed in current research, including the Inactivity theory, the Restoration theory, the Energy conservation theory, and the Brain plasticity theory.

It has been found that muscles repair themselves, tissues grow, proteins are synthesised, and growth hormones are released predominantly during sleep. The body has decreased metabolism by up to 10% during sleep. During sleep, the brain's structure and function are reorganised and grown.

Stages of sleep

There are essentially four stages of sleep – 3 stages of Non-Rapid Eye Movement, Sleep, and Rapid Eye Movement. These stages typically occur in 90 to 120-minute cycles. The body ideally needs 3 to 4 such cycles for restful rebuilding.

How much Should we sleep?

How much sleep do you need? — Photo by Gregory Pappas on Unsplash

Now, this is a tricky question. The importance of sleep in infants' and children's brain development explains why infants need to sleep upwards of 14 hours a day. Geriatric patients can swing from managing with 5 to 6 hours a day or needing nearly 12 hours of sleep as age advances.

A minimum of 6 to 8 hours of sleep is recommended for adults in order to maintain excellent emotional wellness. This includes a majority of it as interrupted night sleep with an optional power nap during the day; and no more than 9 to 10 hours of sleep.

"Early to bed and early to rise, makes a man healthy, wealthy, and wise." - Benjamin Franklin

Problems associated with sleep deprivation

What we do know for sure is that chronic sleep deprivation has tremendous effects on mood, productivity, immunity, and metabolism.

In addition to an increase in the frequency and severity of infections, chronic sleep deprivation has been linked to a number of other health problems, including depression, anxiety, obesity, diabetes, heart attacks, and strokes, as well as reduced fertility rates and mental disorders.

What is insomnia?

Photo by Sander Sammy on Unsplash

Insomnia is defined as difficulty falling or staying asleep accompanied by daytime impairments related to those sleep troubles.=

It can be of two types - chronic insomnia disorder and short-term insomnia.

Insomnia, whether short-term or chronic, has certain symptoms in common. There are different types of sleep issues associated with those symptoms, including those related to nighttime sleep when a person experiences at least one of those types of sleep issues:

Sleeping problems
Not able to lead happy healthy life.
Not being able to stay asleep through the night
Getting up too early in the morning
Teenagers and children who resist sleeping at bedtime
Children and teens who have difficulty sleeping on their own (without the assistance of a caregiver)

There are also several daytime symptoms related to sleeping problems that must be present as well:

Tiredness
Memory or attention problems
Working, studying, or socially performing poorly
Mood disturbances or irritability
Feeling sleepy
Hyperactivity or aggression are examples of behavioural issues
Motivation has decreased
Accidents or mistakes occurring more frequently
Sleep concerns or dissatisfaction

For chronic insomnia to occur, symptoms must be present three times per week for a minimum of three months. Short-term insomnia is characterised by less frequent episodes and less than three months of symptoms.

Having difficulty falling asleep or staying asleep is not explicitly defined in the diagnostic criteria for insomnia. Adults may suffer from insomnia if they take longer than 30 minutes to fall asleep or are awake during the night for more than 30 minutes (20 minutes for children).

Causes

Recognising why you are not sleeping well is essential to treating the problem.

Lack of opportunity to sleep or a disruptive sleep environment. Poor socioeconomic status, cramped living, small children, or dependents needing care.
Medical disorders like Prostatomegaly or Diabetes causing frequent urination, OSA or sleep apnea, aches and pains, acid reflux disorder, thyroid disorder, etc
Sleep procrastination syndrome - it's the only me time and free time you get. So you keep scrolling mindlessly through social media sites and videos and articles.
Screen time: Most of our survey participants were on a screen minutes before sleep. Melatonin, an important sleep hormone, is regulated by the brightness of light falling on your retina. Gadget screens thus keep pushing the brain into an active state.
Anxiety - generalised, work-related, social, emotional. We all live in overloaded, busy, and stressful times.
Just not enough time due to work and travel.

All of us will be sleepless on some occasions or through certain phases of life. Recognise the issue and embark on a holistic approach toward solving it. Disciplined screen time, a more natural unwinding schedule, fixed waking hours, appropriate meals and meal times, and adequate exercise are some of the first steps we must take.

Diagnosing and treating underlying medical disorders with a physician's help comes next. Then, if need be, some pharmacological support. Emotional, social, financial, and even generalised anxiety shouldn’t be ignored.

An overwhelming majority of our respondents (primarily 25-40-year-olds) stated work and work-related anxieties as major obstacles to adequate sleep. Emotional anxieties were a close second. Therefore, workplace wellness programs are more than necessary to help employees.

If only a fourth of our young, upwardly dynamic population are waking up naturally and feeling fresh, there is definitely something afoot that doesn’t augur well for the future. So pull up your eye masks and switch off the lights! Enough of hand sanitisers. It's time for some sleep hygiene.

Good luck and Good night!

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Desk Duty: Why Sitting Can be as Deadly as Smoking

^Motion is lotion, isn’t it? Sitting isn't part of our design. You may not think of your office chair or the couch you enjoy binge-watching on when you think of something that might pose a health risk. When you sit for long periods of time, the body deteriorates, according to Dr Joan Vernikos, author of Sitting Kills, Moving Heals.

How Sedentary Are We?

Around three million avoidable deaths are caused by physical inactivity each year (6% of all fatalities). Among noncommunicable illnesses, it is the fourth leading cause of death.

The following studies demonstrate how sedentary we are:

According to PubMed Central, 52.1% of participants in the study were not physically active. Studies conducted in India and abroad have reported similar findings.
It was reported that 56.8% of participants in a study conducted in Punjab, India, were not sufficiently active as recommended by the WHO.
According to data from the Indian Council of Medical Research study, Chandigarh has a 66.8% prevalence of physical inactivity.
According to a study, 49.7% of adults in southern India were physically inactive.

Sitting and Exercising

Sitting Is the New Smoking — Photo by Gabin Vallet on Unsplash

Marathon sitting sessions cannot be negated by exercise. Lifestyle fitness, whether it is exercise in the gym, running, yoga, pilates, or another form of exercise, will not make you healthier if you sit for long periods of time. Instead, you are more likely to live a happy healthy life if you sit less during the day.

Sitting for Long Periods of Time.

Sitting for long periods of time can actually alter your metabolism. Sitting for just 30 minutes slows down metabolism by 90%. The large leg and gluteal muscles can weaken and waste when sat for long periods of time.

With weak glutes, the legs are less stable and have less power. If you sit consistently with poor posture, it can also result in back problems. Even your sciatic nerve, which runs from your lower back to your toes, may be irritated by the back, hip, and buttock muscles together.

When you spend a lot of time hunched over a keyboard, your neck and shoulders can become stiff and painful. As you do this for hours and hours, you reduce your flexibility and movement, straining your neck and upper back muscles.

While scrolling through social media on their phones, people sit in compromised postures that can be detrimental to their rotator cuffs, wrists, and forearms.

Heart Health and Sitting

Heart disease is more likely to develop if you sit for a long time each day. Diabetes type 2 and obesity, two major risk factors for heart disease, can be caused by sitting, which can lead to insulin resistance. In addition, during a heart attack, the blood flow slows down, which causes the blood vessels to accumulate fatty acids.

Heart disease results from disruption of vascular function. According to a study published in the Annals of Internal Medicine, there is an independent relationship between prolonged sitting time and deleterious health outcomes, regardless of physical activity.

You still have a risk of heart disease and death even if you clock in an hour of intense physical activity a day. This is especially true for those who work continuously without taking a break; therefore, companies are focusing more on employee wellness programs to assist them to build healthy working habits.

"Sitting is the thief of health." - Steve Jobs

Depression and Anxiety

We don't understand the relationships between sitting and mental health as well as we do the ties between sitting and physical health, but we do know that those who sit more are more likely to suffer from anxiety and depression.

This might be due to the fact that those who spend a lot of time sitting lose out on the benefits of workout and fitness. If this is the case, getting up and moving may be beneficial.

Living a Movement-Based Lifestyle

Here are a few ways you can incorporate physical activity into your daily routine:

Make sure you take frequent breaks. After 30 minutes of continuous sitting, get up and move around

When possible, take the stairs instead of the elevator
Stop texting your colleagues and walk over to them instead
If you can, enjoy a short walk during your lunch break
Consider switching to standing and sitting-friendly height-adjustable desks.

You will have increased energy levels and endurance once you become physically active, and your muscles and bones will remain strong when you are physically active.

Final Words

It appears that stretching your muscles breaks up long periods of sitting, so strive to incorporate more exercise into your day. Every once in a while set a timer to remind yourself to get up and walk. Stand up while you're taking a call. You may want to consider an adjustable standing desk if you have a PC. Sit on a stability ball rather than an armchair while watching TV to keep yourself upright. Exercises to relieve joint pain are also recommended.

Take an in-depth look at how AI and machine learning are shaping the future of employee health and well-being to unlock the power of Corporate Wellness 2.0.

^Corporate Wellness is no longer just about offering a gym membership and encouraging employees to take the stairs instead of the elevator. In today's fast-paced, technology-driven world, companies recognize the need for a more holistic approach to employee health and well-being.

Enter Corporate Wellness 2.0, a new era of workplace wellness that leverages the power of AI and machine learning to create personalized, data-driven programs that improve employee engagement and productivity. But what exactly is Corporate Wellness 2.0, and how is it changing the game?

From One-Size-Fits-All to Tailored

Today, Corporate Wellness programs have expanded to include a variety of initiatives that promote physical, mental, and emotional well-being. These can include stress management, mental health support, financial wellness resources, and more traditional physical health and fitness programs. Companies are also beginning to recognize the importance of a culture of well-being and are implementing policies and practices that support employee health and well-being.

Despite the advancements in Corporate Wellness, traditional programs still have limitations.

For example, many programs are based on a one-size-fits-all approach and lack personalization. This is where Corporate Wellness 2.0 comes in. By leveraging the power of AI and machine learning, Corporate Wellness 2.0 can create tailored and personalized programs that cater to the unique needs of each employee.

Corporate Wellness is not a perk, it's a performance enhancement." -Maggie Jenkins

How AI and Machine Learning are Changing the Game

Personalized Progress

Corporate Wellness 2.0 harnesses the power of AI and machine learning to create personalized wellness tracking and goal-setting for employees. By gathering data on employee health and well-being, AI and machine learning can create customized plans for each individual, taking into account factors such as age, gender, health conditions, and lifestyle. This personalized approach ensures that employees are more likely to engage with the program and achieve their wellness goals.

Custom-Made for You

With the use of AI and machine learning, Corporate Wellness 2.0 can also create tailored plans for individual employees. The technology can analyze data on an employee's physical activity, nutrition, sleep, and stress levels and then provide personalized recommendations for how they can improve their health and well-being. This approach ensures that each employee receives a program that is specifically designed for their needs and goals.

Data-Driven Decisions

Another significant advantage of Corporate Wellness 2.0 is the ability to utilize data and analytics to track progress. By gathering data on employee health and well-being, companies can gain a deeper understanding of their employees' needs and monitor the effectiveness of their Corporate Wellness programs. This allows companies to make data-driven decisions and continuously improve their wellness offerings.

AI-Powered Nutrition and Exercise

From Generic to Specific

Corporate Wellness 2.0 uses AI and machine learning to create customized nutrition and exercise plans for each employee. By analyzing data on factors such as physical activity levels, dietary habits, and health conditions, AI and machine learning can make personalized recommendations for how employees can improve their nutrition and exercise. This approach ensures that employees receive a program that is tailored to their specific needs and preferences, increasing the chances of engagement and success.

Optimizing Resources

By analyzing data on employee usage and engagement, companies can better understand which resources and services are most effective and make informed decisions on how to allocate resources. This can help companies make the most of their Corporate Wellness budget and ensure that employees have access to the resources and services they need to improve their health and well-being.

The ultimate support for mental health in the workplace

Mental Health Tailored to You

One of the most significant advantages of Corporate Wellness 2.0 is its ability to provide personalized mental health resources and techniques through the use of AI and machine learning. By analyzing data on employee stress levels, mood, and mental health conditions, AI and machine learning can provide individualized recommendations for mental health resources and techniques, such as meditation, therapy, and stress management. This personalized approach ensures that employees receive the support they need to improve their mental health and well-being.

Burnout Be Gone

In addition to providing personalized resources and techniques, AI and machine learning can also help companies detect and prevent burnout through the use of data and analytics. By monitoring employee stress levels, mood, and engagement, companies can detect early signs of burnout and take steps to prevent it before it becomes a significant issue. This can help companies create a culture of well-being and ensure that employees are able to maintain their health and productivity in the long term.

Closing Thoughts

Corporate Wellness 2.0 is ushering in a new era of workplace wellness, where technology and data take center stage. By harnessing the power of AI and machine learning, companies are able to create customized and personalized programs that cater to the unique needs of each employee.

At The Wellness Tribe, we harness the power of AI and machine learning to create customized and personalized corporate wellness programs that cater to each employee's unique needs. Our approach is not just about getting healthy; it's about fostering a culture of well-being, attracting and retaining top talent, and driving business success. Join The Wellness Tribe on the journey to a brighter future for Corporate Wellness.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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