switch off | Beyond The Shade

This is a stressful time not just in the homes across the nation but all over the world. For most people this has been the longest that they have stayed at home when they are not on annual leave or holiday, and at the moment they are not staying in because they choose to but because they need to, for their own safety and all those around them.

There is nowhere to escape to, no gym, no pub and no mates houses to go and hangout when one needs a place a distraction.

My friends and I have been chatting a lot on WhatsApp and Messenger and I will share with you some of the tips we have been talking about and find useful.

Try to have a morning workout

Some stretches and gentle exercises would be good to do in the morning before you get start checking your email and getting down to work.

If you have children you may choose to exercise before they wake and have that as your ‘me time’ or if they are at an age where they enjoy exercising, then make it into a family activity and you can bond with your family through exercise.

2. Shower and change daily

We have been joking around a lot about waking at 7.57am and being at our desks at 8am, but it’s very important to shower and change before we start working or doing our other duties. It actually makes you feel better.

3. Maintain a routine

If you don’t know what you’re doing from one day to the next you will start to get overwhelmed and not finish your projects if you are working from home.

Keep your bedtimes and wake up time the same as you would if you are working in an office or commute. That way it will also be easy for you to make the transition back to the office when the time comes.

4. Take a break

Take a break from work as you would in the office and stretch your legs. If you have a garden or balcony thats good because you can get some air but if not you can still pause and put the kettle on.

5. Switch of the telly during work time

I am guilty of having the news on the loop all day but I am aware of what a distraction that is. The best advice is to catch up with the morning news, we all need to know what is happing around us and then get on with what we need to do.

6. Switch off work devices during down time or family time

It is easy to get caught up in work and let it over lap onto rest time when we are working from home but it’s equally important to maintain our working hours and then put our work away in order to rest and catch up with the news, our kids and our friends.

7. Find a good book to read

Most people buy books and don’t read them, now is the time to find those books and enjoy some quiet time.

You can also read audio books, e-books or your favourite blogs and listen to podcasts.

8. Play games and do some crafts

Many people play games on their mobiles, my nephew loves video games and if you have cards, monopoly or scrabble, now is the time to pull them out and get everyone involved.

Pull out those crafting projects you have been meaning to finish for years and complete them.

9. Meditate and practice relaxation

Find a quiet place and meditate, pray or listen to some soothing music to unwind as that can help you to slow down and relieve some of your stress.

10. Have a long bath or shower

Having a long bath or shower can be calming at the end of the day so treat yourself to a relaxing bath or a nice shower and change into comfortable clothes then you can chill out.

11. Cook your meals

Try some simple recipes and cook yourself some nice meals. It’s so easy to snack when we are stuck at home so managing eating times and what we snack on is important. Make use of the stuff in your freezers and cupboard and experiment with herbs and spices.

12. Clean your space

It would be helpful if you clean your work and living space and have it tidy so that its more pleasant to stay in or work in. You can’t think straight when you are in cluttered or overcrowded spaces so if you live in a small place you could pick a corner that you can have as a safe space.

13. Stay in touch with others

Keep in touch with your friends and family via mediums suitable to you and avoid passing on fake news or misleading information to each other. Support each other during this difficult time.

14. Know your limits

It’s easy to tick checklists and listen to other peoples advice but ultimately it lies with you. You have to know and understand what you can do and what you can’t do during this difficult time and do what works for you and the people around you.

Getting enough sleep is vital for our physical and mental health.

The average healthy adult should sleep for at least 7 and a half to 8 hours a day, but a lot of us have either very little or too much sleep.

A good night’s sleep is important for everyone and if deprived, it can lead to someone feeling more than just tired.

Lack of sleep slows down cognitive function leading to learning disabilities in children, memory impairment in people of all ages, personality changes and depression.

It can negatively affect one’s life by contributing to the development of ailments such as obesity, diabetes and heart disease.

When people are deprived of sleep, they experience difficulty in making decisions, easily get irritable, have slower reaction times and perform tasks poorly.

Here are some tips that may be helpful for a good night’s sleep

Choose a relaxing bedtime routine and keep it regular. You can wind down each night by having a warm bath, reading, listening to soft music or meditating. Try to wake up at the same time each morning including on days off.
Establish the best sleeping environment by ensuring that your bedroom is comfortable, dark, cool or warm to your liking. If your room is too light, you may consider using blackout curtains or a sleep mask.
Avoid using bright screens before bed, the body reacts to unexpected doses of blue and white light which can cause insomnia.
Don’t go to bed with a negative mindset. If you go to bed worrying about events or stressing that you won’t be able to go through the next day without sleep, you won’t be able to relax into a restful sleep.
Use your bed for sleep and intimacy. It’s easy to watch television or use the computer in your bedroom to finish up some work but try to avoid doing that as your sleep environment will become your work environment and you wont rest.
Plan your next day before you settle down for bed. Try writing a to-do list for the next morning so that you won’t be playing your duties over in your head when you go to sleep.
Limit nap times. If you are very tired and a nap can’t be avoided, try to limit them to no longer than 30 minutes and not too late in the afternoon.
Exercise regularly but not too vigorously close to your bedtime.
Avoid Stimulants. Tea, coffee and chocolate are all stimulants that can affect your sleep and should be avoided at least 4 hours before bedtime. Heavy meals should not be eaten before bedtime as well.
Switch off your mobile or silence it so that you do not get disturbed while you are asleep.

The most important thing is finding what works for you and sticking with it so that you may have a healthy sleeping pattern, that may be beneficial to your physical and mental wellbeing.

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How to get a good night’s sleep