HOW TO IMPROVE YOUR SLEEP QUALITY?

A good sleep is essential to good health. Insufficient sleep and poor quality sleep increases the risk of health problems. Sleep is just as important as regular exercise or eating healthy. You spend about a third of your time sleeping during the day. What if you don’t sleep well? How to improve your sleep? What are the benefits of sleep?

Sleep Cycle

How much do you need? Your needs and your sleep patterns change by age but also varies significantly by person. There is no number of sleep that works for everyone. A baby sleeps around 10-16 hours a day, while an elderly person sleeps around 4-5 hours per night. Most adults sleep around 6-9 hours per night. Your sleep quality depends on the sleep cycle you are going through during the night.

Stage 1  is Transmission. This is the changeover from wakefulness to light sleep and this stage last around 5 minutes. You can be easily woken up in this stage.

Stage 2  is Light sleep. Your heartbeat slows down, body temp drops and eye movement stops. During this stage your brain activity slows down. This stage last around 15-20 minutes.

Stage 3 is Deep sleep. The deepest sleep occur, you can have difficulty waking up. Brainwaves become even slower and all the muscles in your body relax. This stage last around 30 min.

Stage 4 is REM sleep. In this stage most dreams occurs. Your eyes move from left to right behind closed eyelids. The brain is becoming more active, breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. You go through all stages every 90 minutes. Remember that sleep quality is more important than your sleep quantity. 

 

Advantages and Disadvantages

Poor sleep has immediate negative effects on your body. Hormones, exercise performance, brain function as your concentration. When a chronic lack of sleep, or getting poor quality of sleep for a longer period of time, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression and obesity.  

 

4 Tips to improve your sleep quality

A good night’s sleep is not normal for everyone. What to do if you don’t sleep well? We have a couple of tips to improve your sleep quality.

1 . Try to increase bright light during the day. Sunlight or bright light helps the inner clock off your body to stay awake and tell your body when it’s time to sleep. 

2. Exercising is good for your body, mind and your sleep quality. Exercise 30 minutes a day but no later than a few hours before going to bed.

3. Relax but don’t lay in bed while you are awake. Try a warm bath, reading, or another relaxing routine. If you can’t sleep, try to do something else, listen to music or read a book. Avoid grabbing your phone to reduce the blue light exposure

4. Routine seems boring, but it is the best for your sleep quality. Set a schedule and go to bed and wake up around the same time each day. This helps you reduce sleep hormones to signal your body is getting tired.  

 

Ergonomics support for your company

To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work at info@fitforworksg.com to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.

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A SAFE WORKPLACE WHILE WORKING FROM HOME

Keep working from home as much as possible, is WHO’s advice. For many employees this would mean that they continue to work from home now the pandemic taking longer than expected. Many people will continue to work at home after the corona crisis. This raises many questions about a safe workplace for both employers and employees.

 

The offices have changed and most people left the office only with a laptop. For example, not everyone has a good and safe workplace at home. But, who is responsible for a good and safe home workplace? 

 

Responsibility

Did you know that it is the employers responsibility to support the safety of employees? Regardless of where the employee is working. Now that working from home is becoming more structural, we would like to advise employers to pay attention to every home situation of the employees.

 

Healthy and Safe Workplace

By providing a healthy and safe workplace means that the workplace is adapted to the personal characteristics of the employee. This also applies to a safe home workplace. In some cases it concerns an unhealthy or unsafe working place. 

 

Ergonomics

The Fit For Work DSE self-assessment is the solution to help you as an employer and your team. This ergonomic self assessment is an opportunity to be guided through the workstation, even if the employee is working from home or in the office.

How does it work? During the assessment the employee is taken through a step by step evaluation. The same as they would be during in-person evaluation at the office. This provides real time advice and education on setting up the full desk setup as the chair, desk and all other equipment used while working. 

One completed, the assessment will generate an individualized report with adjustments recommended to the user’s workstations throughout the evaluation. The report also includes ergonomics that may improve the posture and their workstation. 

Check out our website to provide you or your employees a safe work environment even when you or they working from home. 

 

Support for your company 

To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work at info@fitforworksg.com to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.

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POSTURE AND ERGONOMICS – IS IT IMPORTANT?

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Good posture – We are sure you’ve heard this phrase! Have you been told to fix your posture or ‘stand up straight’? But, do you know exactly why and what good posture is?

 

Posture is the position of the body while sitting, standing or even when lying down. Your skeleton and muscles are responsible for this. When it comes to your position at work, it is important to remember that even good posture, when held for a long time can lead to fatigue and discomfort.

This image shows examples of everyday postures. Note that in each example of ‘good posture’ the back is straight and the natural curves of the spine are maintained.

UNDERSTANDING CORRECT POSTURE

To help us understand what good posture is, we need to consider the alignment of our joints, this is how the head, shoulders, spine, hips, knees, and ankles line up. The symmetry between one side of the body and the other is also an important factor. We also need to think about what a ‘neutral’ position looks like. Neutral is when the joints are not bent and the spine is not twisted. For example, the neck; neutral is where we are looking straight ahead and not down, this puts less stress on the spine. In an office, observing people working with bent backs and twisted wrists is common, these are examples of poor postures.


This image shows that when the head moves forward the weight on the spine increases significantly.

BENEFITS OF GOOD POSTURE

  • It can decrease the abnormal wearing of joint surfaces that could result in arthritis.
  • Decreases the stress on the ligaments holding the joints of the spine together.
  • It can help to improve breathing and blood circulation.
  • Good posture can prevent the spine from becoming fixed in abnormal positions.
  • Reduces the risk of fatigue by using muscles more efficiently, allowing the body to use less energy.
  • Prevents muscle strain or overuse problems such as back or neck pain
  • Contributes to a good appearance.

 

4 TIPS TO IMPROVE POSTURE

1. Stand tall! Aim for your earlobes to line up with the middle of your shoulders.

2. Keep your shoulders back and your back straight. Remember to do this when changing postures also.

3. Become aware of and correct habits. For example, standing more on one leg, sitting with your legs crossed, using a shoulder bag on the same shoulder always or tendency to lean on one elbow are postural habits. It is worthwhile identifying what your own postural habits are and acting on them as soon as possible.

4. Change position frequently – often we adopt poor postures because we have been static for too long and our body feels tired. This is your body telling you to move. Change posture at least every 45 minutes.

Have patience! – It is not unusual to feel that correcting your posture feels awkward. Remember that your body has been accustomed to sitting or standing in a certain posture. With discipline, you can make significant improvements that will be beneficial in and outside of the office.

 

ERGONOMICS SUPPORT FOR YOUR COMPANY

To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work at info@fitforworksg.com to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.

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LIGHTING AND YOUR WORKSTATION

When you set up your workstation, the first things that come to mind are the desk, chair, monitors, mouse, and keyboard. These are all very important aspects to apply ergonomic principals to. Lighting, however, also plays a major role. But it is often something that is missed.

 

WHY IS LIGHTING IMPORTANT?

Correct lighting is essential to prevent eye strain and thus increase productivity at work. Blurred vision, dry or red eyes, fatigue, and headaches are all symptoms of eye strain. Eye strain can be caused by glare or shadows or simply by spending too long looking at a screen. Both too much and too little can be detrimental.

 

Lighting recommendation will differ depending on the type of work you are doing, where your workstation is located and your own personal requirement for light.

LIGHTING CONSIDERATIONS

  • Use task lighting to adequately illuminate writing and reading tasks while limiting brightness around your monitor.
  • Do not position the lamp so that their light bounces off of the screen.
  • Use glare guards to reduce or eliminate glare on your screen if needed.
  • Check that your screen is at a right angle to bright lights such as uncovered windows as much as possible.
  • Use blinds to cover bright sunlight from windows as necessary.
  • Tilt your monitor down to prevent it from reflecting.
  • Lights with more yellow tones are easier on the eyes.

 

THE 20-20-20 RULE

It is important that when using a screen, for every 20 minutes of screen time, stop and look away at something 20 feet away for at least 20 seconds. These regular screen breaks give your eyes some much-needed rest and help prevent eye strain.

 

ERGONOMICS SUPPORT FOR YOUR COMPANY

To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work at info@fitforworksg.com to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.

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