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Is workplace clutter meddling with your sleep?

I remember the days when the office health and safety officer would walk the office floor and let people know if their clutter, usually papers, were considered a trip hazard or worse. As part of the conversation, they would also be given a timeframe by when it needed to tidied up, either by shredding it, putting it away or storing it offsite.

 

Not everyone welcomed the feedback. Some quickly admitted to clutter blindness and agreed to sort it out quickly. Others took it as an affront and dragged their heels. Some even needed someone else to do it for them! Shocking you might say, however it’s not surprising given the research.

 

If you’ve been working from home for a prolonged period, you may have ignored the need to declutter until you return to work. Or perhaps you have gone back to the office and not decluttered what you left behind, before you started working from your office. If this sounds like you then you may want to reconsider your lack of...

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How to de-stress at work so you sleep better

career sleep stress wellbeing Mar 12, 2022

Work-related stress occurs when the perceived demands of your work exceed your belief that you are able and capable to meet them. It can be easy to under-estimate the impact of your daily work stress however beware as work-related stress is the second most common compensated illness/injury in Australia, after musculoskeletal disorders. You are experiencing stress when you feel frustrated, angry, nervous, or anxious. 

 

What is stress?

Stress is a physical, mental, or emotional factor that causes bodily or mental tension. Stressors can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure). Stress can initiate the ‘fight, flight, fawn or freeze' response leading to a change in metabolic and cardiac processes. Continuous stress without relief can result in a condition called distress—a negative stress reaction that can lead to physical symptoms such as headaches, loss of...

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Is Workplace PTSD waking you up at night?

You may not think much about waking up during the night, however if it becomes a regular occurrence, e.g. 4 out of 7 nights for a couple of weeks, then you may want to investigate it further. If normal sleep doesn't return after a week then you are starting to embed a new sleep pattern which could lead to unhealthy consequences. 

What is Workplace PTSD?

PTSD, the acronym for ‘post-traumatic stress disorder’ is most commonly associated with war veterans and jobs that encounter a lot of distress or trauma. PTSD is used to describe the lingering physical and emotional after effects of a shocking, destabilizing event. However, since the term was invented our understanding of trauma has grown. We now know that this a human response to an uncommon experience/s, and it is not a sign of weakness, rather an adaptive response to a traumatic experience or series of traumatic experiences.

 

Trauma is an umbrella term and includes one-time, multiple, or long-lasting...

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Are over the counter sleeping pills safe?

addiction insomnia sleep Feb 27, 2022

If you regularly have trouble sleeping, it’s a sign that something is out of balance. It could be something as simple as too much caffeine, or dehydration. Or it could be a symptom of an emerging underlying medical or psychological problem. Whatever the reason, it won’t be cured with an over the counter sleeping pill.  At best, an over the counter sleeping pill will provide a temporary band aid. At worst, it’ll erode your sleep confidence and worsen your sleep problem in the long run.

 

Insomnia is the most common sleep problem among the public and there two recognised treatments for it; medication prescribed by a medical doctor, usually a GP; or Cognitive Behavioural Therapy for Insomnia (CBT-i) provided by an accredited professional. The medication prescribed by a doctor can only be used safely for 2-4 weeks. The other treatment, Cognitive Behavioural Therapy for Insomnia is a multipronged behavioural approach that is proven to be more effective than...

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The best morning routine for a productive day

If you have been doing the same things every morning for years and are happy with it because it totally empowers you and puts you in a positive and optimistic frame of mind every time, then you probably don’t need a new or updated morning routine. However, if you could do with some extra energy, then you may find it in establishing a morning routine because routines automate elements of daily life, and as such they help conserve energy allowing it to be dedicated towards achieving goals during the day

 

So be honest with yourself when you answer these questions. Are there times where your morning routine elevates your stress levels? Do you find that you are always rushing around in the mornings and seem to be running late most of the time? Are you happy when you walk out of the door to tackle your new day, or do you let out a sigh of relief when you finally sit yourself down at your desk ready to work or perhaps you let out a sigh of relief when you stop working for the...

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Struggling to crack your sleep code? You might need some reinforcements!

If you’ve ever wanted to sleep well but thought it was a pipedream, then you’ll want to read this blog article. In this article, I provide an overview of 5 potential solutions to your sleep problem. 

 

After deciding to specialise in sleep counselling for professionals three years ago, I have learnt a thing or two about what works for adult sleep clients. Clients who come looking for solutions to get to sleep quicker and stay asleep have often read the top 5 sleep books and are still struggling to sleep well. They are also generous reviewers of retail products in the sleep market. I often receive unsolicited feedback about what they have tried and what helps them get to sleep and stay asleep.

 

As a psychotherapist and counsellor, I know that anxiety, even low levels, can affect sleep quality. However, I also recognise that falling sleep is the result of a combination of biology, mental and physical states coming together at the right time, in the...

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Struggling to get to sleep at night? How you can fix that in as little as 5 minutes a day

habit journaling sleep Nov 20, 2021

Is your busy mind keeping you up at night with its constant barrage of weird ideas and scary thoughts? This can lead you to feel even more anxious about getting a good night’s sleep, especially when you have a big day ahead of you, the next day. In this blog post, I’m going to take you through a proven, simple, cost-effective way to quieten your mind so you can fall asleep faster at night, and it’s all natural!

 

The average sleeper can take up to 20 minutes to fall asleep. If you are taking longer, then this strategy could be what you need to help you fall asleep quicker.  

  

Bedtime worry is a significant contributor to staying awake when we’d rather be sleeping. Research shows that writing about our worries can help us fall asleep. [1]

 

What is a Sleep Journal?

You are forgiven if you thought a sleep journal was a place to track your sleep patterns. That is a sleep diary, or a variation thereof. A sleep journal is something you...

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A sleep divorce is not your only option

Sleep studies around the world are showing the same results: almost a third of adults are not getting enough sleep, and it’s the same in Australia! In a desperate attempt to reclaim better sleep, adults are considering a sleep divorce but it needn’t be your only option.

 

What is a sleep divorce?

A sleep divorce refers to what is considered by many as an unusual sleeping arrangement. A couple with this type of arrangement sleep in separate beds, often in a separate room on permanent basis. While this type of arrangement is not unusual amongst shift-workers and new parents, it is considered unusual in a healthy couple who have relatively similar sleep and wake times.

 

While there are many reasons a couple would choose to change their sleeping arrangements, it is essentially due to one or both of the couple experiencing a change in their sleep profile. This could be where one sleep partner may become a light sleeper over time and as a result the existing sleep...

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Sleep Panic Attacks are real

Do you get Sleep Panic Attacks?

Many clients who come to see me to improve their sleep, share they regularly suffer from what I call sleep panic attacks. A panic attack is when you experience a sudden intense feeling of anxiety accompanied by a feeling of impending doom and frightening physical symptoms, such as a racing heartbeat, shortness of breath, or nausea. A sleep panic attack is when you experience an intense fear that you aren’t going to be able to enjoy a good night’s sleep when it’s time to and these thoughts spiral out of control as the day progresses. Sadly, they also become the self-fulfilling prophecy for many. There is no specific trigger for it except there is a history of poor sleep, so the prospect of a bad night’s sleep is somewhat real.

 

Poor sleep affects 1 in 3 people and if this isn't you, then it’s possible you know someone who suffers sleep panic attacks. It is challenging for these people to sustain new intimate...

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Is mouth breathing making you sick?

breathe energy sleep May 29, 2021

For many of us breathing is an automatic activity, one that we don’t have to think too much about. "Thank goodness", I can hear you saying, because you have enough on your plate!

 

However, breathing is fundamental to your ongoing health and work performance. If you are eating well, hydrating your body and allowing enough time to sleep but still struggling to feel fully awake, mouth breathing could be the culprit. Some signs you’re mouth breathing includes dry mouth, bad breath, teeth grinding, night waking, snoring and dark circles under the eyes.

 

"Mouth breathing occurs if you breathe with your mouth open or with parted lips."

 

What mouth breathing does:

1. Reduces your energy: even though mouth breathing allows up to 6 times the amount of oxygen into your respiratory system, it doesn’t get to go where it needs to and as a result has to come back out again. For oxygen to be transported in our blood it needs carbon-dioxide, so having...

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