Tag Archives: work

Top 10 tips to relax this Christmas!

Christmas Day is very much upon us, and with just 12 days to go, the Christmas spirit is very much in  full flow. Everyone will start to feel the stress levels increase, and our lives become jam packed with Christmas shopping, seeing family, and meeting end of work deadlines. Amongst all the “busyness” we often forgetting that our bodies and minds need time to stop, unwind and relax.

We touched on this topic lastyear, and the positive feedback from our Twitter followers (@healthyhideout) encouraged us to post an updated version. Why not try a few of the Healthy Hideout’s top 10 ways to unwind this festive month:

Find yourself a little quiet time

Before continuing with anything after arriving home from the office, be sure to spend at least 5 minutes sitting in a quiet place to relax your mind. Close your eyes and breath deeply during this time. It will allow your mind to empty the stress of the working day.

Make the work commute fun!

Enjoy this time by yourself in the car or on the train doing something you enjoy. Why not try taking your favourite novel to work and reading through a few chapters, or perhaps listen to a few of your favourite  musical numbers. You could even throw in a few Christmas classics for good measure!

Try to write everything down

If you have too many things on your mind, or are trying to juggle too many tasks, grab a pen and notepad and start to jot things down. Give yourself a quick time frame for each task, and then work through them one step at a time. There’s simply no point in trying to remember 100 things at once!

Keep your home tidy

Clutter around the house can quickly become overwhelming, and can often make you feel like you’re out of control. Take a few minutes each day to tidy away any mess, and try to keep on top of general cleaning bit by bit.

Leave work, at work

Try to avoid bringing any work from the office to your home. Mixing your working life with the comforts of your home can quickly become stressful. If you must bring work home, try to limit yourself to just a few nights a week.

Drop it at the front door

Get yourself a container or box large enough to hold your work bag or office brief case and place it next to the front door. When you get in from work, put it all in the box and don’t touch it until the next working day.

Take a bath or sauna

The bathroom is often one room in the house with a catch or lock on the door. Run yourself a nice hot bath, lock the door and escape for at least 1 hour. It’ll do wonders for your stress.

Spread your chores

Try not to pack all your “must-do” chores into a single evening. Try doing the laundry one evening, followed by Christmas shopping the next night. Spreading the load makes it easier to handle.

Recognise the ritual

Set yourself a standard “start to the evening” that you’ll look forward to at the end of each day. Even if it’s something as simple as a cup of tea at the dining table. At this point, you know your evening has officially begun.

Play it loud!

Playing enjoyable fun music throughout your home, lifts both you and your families spirits! A few sing-along Christmas carols can’t hurt, so be sure to re inject the Christmas spirit into your home!

With these tips, you’ll find the uncountable stress of Christmas becoming easier to manage. Remember this is the season to be jolly, and Christmas is meant to be enjoyed. How are your Christmas preparations coming along? Many of us at the Healthy Hideout already have our Christmas Trees up!

Tips to get a good nights sleep!

We may all be familiar with the standard eight hours required in order to get a good nights sleep, but if you struggle to even achieve this perhaps some of the following tips can help. Sleep is essential to our well being, with many of us struggling to get a decent nights sleep because of stress from the day, “not being tired” or noisy partners sleeping next to you! Whilst some factors are out of your control, a few of the following alterations during your daily routine could help you drift off at night.

Get a goods nights sleep!

Get a goods nights sleep!

Take a look at the Healthy Hideout’s top tips for getting a good nights sleep!

  • Temperature – It may seem like one of the most obvious factors, but lowering the temperatures in your bedroom (or where you sleep) before you go to bed will send signals to the brain that it’s time for bed. When our bodies are cold, we’re more than likely tired. A cooler bedroom will make the duvet a whole lot more appealing.
  • Work – The saying goes that there aren’t enough hours in the day to get your work done, but taking work home almost guarantees your mind will stay awake longer than you need it to. Separate your working life from your normal life, by staying at the office longer if you really need to.
  • Exercise – A powerful and effective way to make you feel tired, as physical exercise will tire your muscles and body encouraging your body to naturally nod off. This doesn’t necessarily mean that you need to run a marathon everyday, but you’ll be guaranteed a comfortable nights sleep if you complete any gentle exercise beforehand.
  • Caffeine – The morning “pick-me-up” cup of coffee is all well and good, but drinking caffeine later in the day can seriously affect your sleeping patterns in the evening.  Instead of coffee, why not try a warming cup of lemon & ginger with a teaspoon of honey for sweetness. If you absolutely need coffee or tea, go for the decaf!

Getting up at work is ‘good for the heart’

With the increasing number of computer and telephone related jobs you may find yourself stuck behind your office desk for many hours at a time. However, new research suggests that if you can interject these prolonged seating periods with standing up and stretching your legs then your heart will thank you. Taking lots of short minute length breaks throughout the day was not only shown to help your heart but can also help keep your waist size under control.

Barack Obama sitting at the Resolute desk

The study looked at 4,757 adults aged 20 years old and over by Dr Healy and his colleagues who were conducting the US National Health and Nutrition Examination Survery between 2003 and 2006. Each participant carried out their normal daily routine while wearing a small walking and running sensor to monitor movements during the day. The study also took measurements of blood fats, waist circumference, cholesterol levels and and blood pressure.

The study which was presented in the European Heart Journal further confirms the idea that sitting down for long periods of time is bad for your health. The study noted that those who sit for longer periods of time tended to have larger waistlines and lower levels of the good HDL cholesterol. Lead researcher Dr Healy said, “Our research showed that even small changes, which could be as little as standing up for one minute, might help to lower this health risk.”

“It is likely that regular breaks in prolonged sitting time could be readily incorporated into the working environment without any detrimental impact on productivity, although this still needs to be determined by further research. Stand up, move more, more often’ could be used as a slogan to get this message across.”

Amy Thompson, a senior cardiac nurse at the British Heart Foundation gave the following advice; “If you’re in the office, walk to someone’s desk instead of sending an e-mail and avoid the lift by taking the stairs. Regular physical activity is essential to protect cardiovascular health.”

Top Tips to Maintain a Healthy Heart at Work

  • Take the stairs instead of the lift when going to and from your office
  • Walk across the office to see a colleague instead of phoning or emailing
  • Stand up when taking telephone calls
  • Move bins and printers to an area where you need to walk to them

Thanks to the BBC Health for these health tips.