It’s the end of another long day. You’re tired, your head hurts and all you want to do is go home and relax. But before you can even finish unwinding, you’re bombarded with work emails and voicemails. Sound familiar? If you’ve been struggling to keep work stress from spilling over into your personal life, we’re here to help. From getting better sleep with weighted blankets to setting all digital devices to “do not disturb,” get ready for some much-needed de-stressing.
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A Good Night’s Sleep
We’ve all heard the saying, “the best offense is a good defense.” When it comes to our health, this couldn’t be more true. A good night’s sleep is essential for our overall well-being and should be a priority for everyone. Getting enough shut-eye has been proven to improve our mood, boost our immune system and increase productivity. But what exactly happens when we sleep?
Our bodies are constantly working to repair and rebuild cells, and this process is primarily controlled by our sleep cycle. During deep sleep, our bodies produce more human growth hormone, which helps to repair damaged cells, build muscle tissue and strengthen bones. It’s essential for our emotional and cognitive health because it gives our brains a chance to rest and recover from the day’s events.
And a bad night’s sleep will only make your work stress feel worse, so it’s essential to find ways to relax before bed. Here are three proven methods for getting better sleep when work stress is following you home:
- Establish a Nightly Routine – One of the best ways to ease your mind before bed is to establish a calming nightly routine. This could involve taking a bath, reading a book or writing in a journal. Taking some time for yourself at the end of the day will help you unwind and prepare for a good night’s rest.
- A Cool, Dark Room – Our bodies are designed to sleep in cool, dark environments. When we sleep, our temperature drops and our body enters a state of repair and regeneration. But if our bedrooms are too hot or too bright, it can disrupt our sleep cycle and make it more difficult to fall asleep. Use blackout curtains or a comfortable sleep mask to create the ideal environment for sleep.
- Use a Weighted Blanket – Weighted blankets have become increasingly popular in recent years, and for a good reason — they work! The gentle pressure of a weighted blanket may help ease anxiety and promote relaxation. So if you find yourself tossing and turning at night due to work stress, snuggling up with a weighted blanket might be just what you need to finally get some rest.
Sweat It Out
Planning a gym session or other vigorous physical exercise after a strenuous workday can be beneficial for your stress levels. According to reports from Harvard Health, moderate exercise can help reduce stress and improve moods. And this means you won’t be as likely to bring your work stress home with you. Exercise is a great way to let off some steam. It can even help improve other areas of your life, such as sleep quality, energy levels and overall health.
Here are two different types of exercises that can help you de-stress after a long day at work:
- Cardio – Research shows that cardiovascular exercise is an effective way to reduce stress and improve mood. That’s because when you’re working out, your body releases endorphins, which have mood-boosting effects. Try high-interval intensity training (HIIT), a type of cardio that alternates between high-intensity and low-intensity exercise periods. HIIT can be done with any type of cardio equipment or exercise, and one of our favorites is the treadmill. Why mess with a classic?
- Yoga – Yoga is another excellent way to reduce stress after a long day at work. That’s because yoga combines physical activity with mindfulness and deep breathing, which can help relax both your body and mind. Not to mention, yoga classes are typically taught in a supportive and non-competitive environment, which can help reduce feelings of anxiety and isolation. And while some yoga, such as yin yoga, is more meditative and slow-paced, other types, such as vinyasa yoga, can be more active and stimulating.
Create Boundaries
To create boundaries between work and home, it’s vital to understand what boundaries are. Simply put, a boundary is a line you draw to protect yourself from being overwhelmed or taken advantage of. When it comes to working, this might mean setting strict office hours or saying no to taking work home with you on the weekends.
Here are a few of our favorite ways to establish boundaries with your employer, managers and coworkers:
- Establish Set Work Hours – One of the best ways to avoid letting work stress take over your personal life is to establish set work hours. This means you commit to only working during certain hours of the day, and once those hours are up, you clock out and focus on relaxing and spending time with loved ones. Of course, there will be times when emergencies happen, and you’ll have to put in some extra hours. But this will be the exception, not the rule.
- Communicate Needs – No one can read minds, so if you’re starting to feel overwhelmed at work, it’s important to communicate that to your boss or supervisor. They can’t help you if they don’t know you need help. If possible, try to come up with a solution before going to them so that they know you’re not just looking for someone else to do the work for you.
- Silence Notifications – In today’s digital world, we’re constantly bombarded with notifications from our phones, laptops and even smartwatches. And while it can be tempting to stay connected, it’s important to take a break now and again to avoid information overload. So when you’re at home, make an effort to silence all work-related notifications so that you can truly relax and enjoy your time.
Final Thoughts
It’s easy to let work consume our lives and stress us out, but it’s important to remember that we are so much more than just our jobs. We have families and friends who love us, hobbies and interests that make us happy and a whole life outside the office. So, yes, work is an integral part of our lives, but it should not be the only thing that defines us.