What Impact Does a Lack of Sleep Have?
Watch the video to explore the impacts that a lack of sleep can have on your physical and mental wellbeing.
Discover some top tips for improving sleep in this helpful video . . .
Here are 6 practical tips that can improve sleep and, by extension, school staff wellbeing:
1. Identify the cause of sleep problems
Identifying the underlying causes of your sleeping problems enables you to better address them. Some causes are easily identifiable, such as drinking too much caffeine, but others may require a little more investigation. To help you identify the cause of your sleep problems you can keep a sleep diary, track your daytime activity, and pay attention to what you eat and drink.
2. Aim to get enough quality sleep
You've probably heard that you need 8 hours of sleep each, but that's not necessarily true for everyone. Broadly speaking, most adults need 7 to 9 hours of sleep each night but it does vary from person to person and changes as you get older. If you need slightly more or less sleep to feel rested and alert, then that's fine. However, it's important to make sure that you're sleeping long enough to reap the benefits of deep and REM sleep.
3. Keep a regular sleep schedule
When you go to sleep and wake up at the same time each day, you're effectively setting and maintaining your circadian rhythm. This is often referred to as your internal body clock because it's what regulates your natural sleep-wake cycle. While the workday dictates this to an extent, it's usually best to work with your natural sleep and wake times as much as possible.
The circadian rhythm doesn't acknowledge the weekend, so try to maintain your sleep schedule on weekends and during holidays as best you can. If you need to shift your natural sleep pattern, do so in 15-minute increments each day.
4. Optimise your bedroom for sleep
It's important to create an atmosphere that encourages sleep and reduces the chances of environmental changes waking you during the night. Try the following to optimise your bedroom for sleep:
• Use blackout blinds or curtains
• Keep your bedroom cool (ideally between 16°C and 19°C)
• Keep your work out of the bedroom
• Invest in a good mattress if possible
• Use an eye mask and/or earplugs if necessary
5. Prepare your body for sleep
It's just as important to prepare your body for sleep as it is to adjust your bedroom. External changes act as cues to your circadian rhythm and tell your body when it's time to sleep. Tell your body it's time for bed by doing the following:
• Stop working at least 2 hours before you go to bed
• Dim the lights two hours before you try to sleep
• Avoid bright TV, computer and phone screens directly before bed
• Avoid caffeine in the evening (aim to stop drinking it 8 hours before going to bed)
• Leave at least four hours between exercise and sleep
• Leave a couple of hours between heavy meals and going to bed
• Avoid alcohol before going to sleep
• Try to relax for at least an hour before you go to bed
6. Prepare your mind for sleep
Many people have trouble sleeping because their minds are racing with thoughts, worries and anxieties. Preparing your mind for sleep aims to help you relax and reduce stress-related thoughts that can prevent you from sleeping. A simple yet effective way of doing this is to write down any worries that are on your mind in a notebook before you go to bed. Once you've done this, close the notebook and leave it aside. Other options include mindfulness apps or white noise generators to reduce the amount of mental chatter that can keep you awake at night.
Watch the video to explore the impacts that a lack of sleep can have on your physical and mental wellbeing.
Although the terms are often interchanged poor mental health is not the same as having a mental illness. Watch this video to explore what mental illness actually is and how it differs from mental health.
It can be difficult to know how to start a conversation with a colleague or someone you manage about their mental health. Watch this video to discover 10 useful tips to help.
Watch the video to explore when a low mood may be a normal response life stressors and discover the evolutionary purpose of low moods.
Anxiety can both be a normal reaction to the stressors of day-to-day life, or a sign of a mental health illness. Watch this video to learn how to tell when anxiety is 'normal'.
What exactly is mental health and how does it differ from mental illness? Watch this video to find out.
Listening is a key skill for leading in an empathic way which supports employee wellbeing but there are many things that get in the way of listening effectively. Explore 7 of them in this video.
Recent UK-wide statistics on the wellbeing of school staff indicate the importance of feeling appreciated and supported in the workplace. Watch this video to discover why creating a culture of appreciation is important.
Watch this video to discover why sleep is so essential for positive mental and physical health.
Discover some of the most common sleep problems in this useful video.
Discover some top tips for improving sleep in this helpful video.
Watch this video to explore the Interest Based Rational Approach to "principled negotiation" which encourages parties to use joint problem solving techniques, rather than positional bargaining.
Relaxation is crucial for positive mental health but how can it be achieved amidst immense pressure? Watch this video to hear 5 top tips.
Watch the video to explore some quick tips for cultivating and maintaining a positive mindset.
In this video we explore The Pareto Principle, also known as the 80:20 rule and how this can help you manage your workload.
Delegation is a key skill for leaders, but what limits does it have? Watch this video to explore if authority, responsibility, and accountability can be delegated.
We often about the importance of being empathetic, but what exactly is empathy, and why is it important? Watch this video to find out and discover the 5 elements of empathy identified by Daniel Goleman.
Delegation is a key skill for any leader. In this video, we explore what delegation actually means, and then explore some strategies to help you delegate tasks appropriately.
Developing healthy coping strategies can help you take charge of and improve your day-to-day well-being. Watch this video to discover some tips for developing them.
What difference could intentionally choosing your attitude make to your wellbeing? Watch this video to discover the inspiring story of Debra Searle and how you can apply the same mental strategies she used to row across the Atlantic to your...
In this video we explore the chunking strategy for workload management.
We often talk of feeling 'anxious' but is there a difference between this and clinical anxiety? Watch this video to find out.
In this video we explore what coping strategies are and why we create them.
One way in which you can manage stress is to adapt the stressor. Watch the video to find out some tips on how you can do this.
Ill health is one of the many risk factors that could cause an increase in stress. Watch this video to discover some things you can do to help if you are suffering from a period of ill health.
One way to manage stressors is to try to alter them. Watch this video to discover some tips to help you do this.
One way to manage your stressors it to try and avoid them. Watch the video to discover some tips on how to do this.
Watch this video to explore how pressure can impact your performance, and the difference between stretch, strain, and crisis.
We use the term 'stressed' all the time, but what exactly is stress? Watch this video to learn more.
Watch the video to explore the differences between pressure and stress, and how pressure can lead to stress.
Trust sits at the core of relationships, and it can have a significant impact on your and your colleagues wellbeing. But what exactly is trust? Watch this video to find out.
Effective listening is a key element of leading in an empathetic way which supports staff wellbeing. Watch this video to discover some steps you can take to improve your listening skills.
In this video, we share some highlights from Oliver Bruce's book 'Just for the ASKing!' focused around the importance of visibility for school leaders.
Watch this video to discover some common signs that you are drinking alcohol, as an unhealthy coping strategy.
Watch this video to explore how you can use a technique called Thinking Clearly Under Pressure or TCUP remain calm, even under pressure.
Watch this video to explore the Interest Based Relational Approach (IBRA) to managing conflict and negotiation, which was developed by Roger Fisher and William Rory in their 1981 book, 'Getting to yes, negotiating agreement without giving in.'
