As we approach the holiday season, it is important to remember to take some time to care for yourself. The holidays can be extremely busy, stressful, and even draining at times. Don’t forget to make yourself a priority. Self care is about taking time for yourself, and one way to ensure you are dedicating some time to yourself is to work on improving your sleep and sleep habits.
Research shows that as many as 60% of Americans suffer from poor quality sleep. It is recommended that adults get 7-9 hours of sleep per night because sleep plays a vital role in promoting physical health, longevity, and emotional well-being. Take some time to read these tips provided by Innovative Benefit Planning’s Nurse Advocate in order to improve your sleep during these stressful times.
Stick to a sleep schedule. Set aside a minimum of 7 hours of sleep per night. Try to wake up and go to bed at the same time each day to reinforce your sleep-wake cycle.
Pay attention to what you eat and drink. Avoid heavy meals before bedtime. Try to avoid caffeine (coffee, tea, sodas, and chocolate) after mid-afternoon, as they can also disrupt your sleep. Excessive alcohol before bedtime can interfere with both the quantity and quality of sleep.
Create a restful environment. Make your bedroom cool, dark and quiet. Darkness gives your body the cue to release its natural sleep hormone, melatonin. Consider a warm bath or a cup of chamomile tea before bedtime.
Unplug from electronics. Try this a few hours before bed. Avoid falling asleep while watching the
television or scrolling through your phone.
Increase your daily physical activity. Research shows that daily exercise helps you fall asleep quicker and increases the quality of your sleep. Avoid strenuous exercise 2-3 hours before bedtime
so that your body has time to unwind.
Manage your worries. Try to resolve worries or concerns before bedtime either by speaking to
a loved one about it or jotting it down in a journal. Meditation is often recommended to help with
anxiety and sleep.
Get outside every day. It’s important to find joy in your natural surroundings. Nature helps promote our circadian rhythms.
Try not to force sleep. If you cannot fall asleep within 30 minutes, then get out of bed and try relaxation techniques until you are sleepy again.
For a downloadable PDF to easily provide your employees, click here.
Feedback From Our Happy Customers
I wanted to take a moment and tell you how absolutely thrilled I am to have Innovative Benefit Planning as my broker. We moved over roughly a month ago and I have never received service like I have since making the transition. With so many employers being challenged with COVID19 and us making the move right in the middle, it could not have been more seamless. Everything was set up to exceed all expectations and it continues. Innovative Benefit Planning has taken the worry and stress away. It was truly the best decision for Title Alliance and I look forward to a long and productive partnership.
The Innovative team is well respected at AFS. My staff and I feel they are an extension of our HR team! Since implementation, they have always remained committed to assisting AFS with all of its healthcare needs; in fact, it doesn’t matter what time of day, they always respond in a timely manner.
Each year they come up with fresh material so our employee’s interest is always peaked. A few years ago, Innovative provided us with documentation to show that moving from a fully insured program to self-insured would be more cost effective for AFS, and it has been! Innovative has truly made our jobs easier so we can focus on other tasks.
As an HR professional, Innovative makes my job easier and benefits administration much less overwhelming than it would otherwise be.
They are truly a partner with me to make sure our team members have the best benefits and service around their benefits that we can offer. Innovative’s team is responsive, professional and resourceful. (They are at the forefront of knowledge in many areas, including ACA reporting and compliance, which can get highly complicated.)
As a client for the last 4 years, we love working with our Innovative Benefit Planning team because of their service model, scope , depth and quality of expertise in handling our benefits and renewals.
Their level of commitment just keeps getting better each year. They have more than met our expectations on renewal negotiations, response time, assistance with ongoing plans, open enrollment material, meetings, support, bill auditing, and wellness programs.
Since our partnership with Innovative Benefit Planning in 2017, it has been a seamless one. Innovative always provide options, suggestions and recommendations when it comes to our benefits renewal.
Innovative is always present even when open enrollment ends, their year round communication reminds me that I can always reach out for help at any time. Their professionalism is the utmost one can expect. My account representative Jenni is wonderful, courteous, knowledgeable and very helpful.
We have been dealing with Innovative Benefit Planning for many, many years. They have given us nothing but exceptional service.
We can pick up the phone or email them and they always resolve our questions and take care of our employees insurance issues in a very timely manner. They negotiate our insurance rates every year and have managed to reduce the increase every year. Every account manager we’ve had throughout the years have been great to work with.
I have been working with Innovative Benefit Planning for over six years. Previous to Innovative, I had used the same broker for about 25 years. I was used to doing everything myself during open enrollment with my previous broker.
When Innovative came on board, I was pleasantly surprised how “on top” of things they were. I never have to call them and bother them about getting rates to me for open enrollment, as they are in touch with our carriers on a regular basis, and they get me my information for open enrollment as soon as they receive it from the carriers.