This year’s #EventWell20 campaign is highlighting the importance of providing better support for employees and making positive changes to workplace culture and mental health. Throughout the month of September, events and activities will be dedicated to the magic of getting a good night’s sleep, being active, keeping moving and regular exercise and a healthy diet and balanced nutrition.
For the first week, subtitled “7 Days of Sleep”, the Noble Events team challenged themselves to modify their sleep behaviours in line with the latest research and advice, and record and share the results.
Half of those team members surveyed said that they already had a bedtime routine, but all respondents reported making some changes to their behaviours, including limiting screen time, meditating, cutting down on alcohol and caffeine and keeping the phone out of the bedroom (or at least on silent!).
85% said that they found themselves going to bed and waking up at the same time every day most or all days. Having a dark, well ventilated bedroom helped prevent people from waking during the night, but the majority felt their sleeping environment was already pretty good. Most said that they were quite tired by the time they went to bed – not surprising for busy event managers – and that actually getting to sleep wasn’t a major issue.
For full time workers, particularly those with children, the evening is a great time to catch up on screen time – social media, TV, films etc – so this was a hard habit to break, but replacing TV with music helped some to relax. Several said that they found themselves picking up their phone without even realising!
Whilst all respondents felt they were getting about the same amount of sleep as normal, a third felt the quality of their sleep had definitely improved. 50% said they weren’t sure, but several said they felt calmer in the evenings and more prepared for the next day.
So, which changes will the team keep? Well, daily exercise was a no brainer (more on that in week 2), limiting caffeine seemed relatively easy and sticking to a bedtime routine was unsurprisingly simple for a team of event organisers. However, drinking no alcohol for a few hours before bed was tricky for many, particularly at the weekends! And it seems we are as addicted to our screens as the media would have us believe. Maybe time to buy a bedside clock?!
· Go to bed and wake up at the same time each day (even at the weekend)
· Implement a relaxing bedtime routine
· Get plenty of sunlight
· Avoid caffeine 6 hours before bed
· Avoid alcohol and nicotine 3-4 hours before bed
· Avoid screens (phone, TV, laptop, etc.) before bed
· Avoid drinking liquids 2-3 hours before bed
· Exercise for at least 30 minutes each day (no later than 2-3 hours before bed)
· Sleep in a cool room
· Avoid bright lights
· Avoid large meals right before bed and snacking at night
· No activities in bed (eat, watch TV, etc.)
· Don’t sleep with your phone in the room
· Only get into bed when you are actually tired