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How to keep your job from sucking the life out of you
I was having lunch with a friend last Saturday when she put her heads in her hands and said, “I’m just so stinkin’ tired…”
“What’s wrong? Are you okay?” I asked.
We’re super close, and I didn’t know of anything specific that should be wearing her out so badly. All of our kids are past the baby and toddler years of no sleep. She hadn’t had any big changes in her life or any health problems that I knew about.
It turns out it was her job…
Well, not really her job, but the fact that she couldn’t stop thinking about what had happened at work that day when she turned out the light to go to bed.
She said that no matter what she tried, she would just play the day over and over in her head. “I’m turning into an insomniac… a worksomniac. It’s just sucking the life right out of me,” she said.
And that got me thinking… before I started working from home, I had a much harder time sleeping too — for the exact same reason!
It made me wonder how common this insomnia (or worksomnia, as my friend called it), caused by things that happen at the office, really is — and if there is anything that can be done to overcome it and finally get some rest.
Here’s what I found…
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What you do after you clock out matters
A study published by the American Psychological Association of almost 700 people found that negative thoughts about work are a big — BIG — cause of insomnia.
In fact, when people in the study were asked to rate the level of rude behavior they experience in the workplace and how it affects their sleep, the researchers found that what you go through at work can keep you up to all hours of the night or wake you up from a sound sleep.
And, that’s not all…
Repeated negative thoughts about work could also lead to a number of severe health problems, including heart disease and high blood pressure.
But, there is hope.
The scientists also discovered what you can do about it to stop your workday from interfering with your ability to rest.
They found that doing something fun and relaxing after you clock out can actually net you a better night’s sleep. But for the best results, skip happy hour and try “me hour.”
The people in the study who were able to detach and do something relaxing to recover after work, like yoga, listening to music or going for a walk, slept much better.
Relax your negative thoughts away
So, the key to getting better rest despite the stress of the office is to find ways to relax.
Here are some great ways to do just that:
- Take a bubble bath — This is my personal favorite and my go-to stress buster. I like to draw a warm bubble bath, add a couple of drops of lavender essential oil, put on some soft music and just float.
- Get outdoors — Another way to destress before bedtime is to spend a little time in the great outdoors. Walk your dog, do some gardening or play a game of Frisbee with your spouse, kids or grandkids.
- Exercise — Pick an exercise you love and that makes you feel good and set a time after work to get moving. I’m a yoga fanatic but you might choose to walk on a treadmill, do some bike riding or even dance your way to relaxation.
- Spend some “You Time” — You can also just take a little time for yourself where you don’t have to worry about the cares of the working world. Read a good book, put on music from your favorite artist or decompress with your can’t miss TV show.
You may not be able to get rid of all of the stress that comes with work but you can get better rest and beat the worksomnia using the four tips above to relax after you clock out.
Source:
- Let it go: Mental breaks after work improve sleep — American Psychological Association
By Dr. Adria Schmedthorst
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