8 work-life balance strategies to help you get 8 hours of sound sleep
Maintaining equilibrium can often seem impossible. Fitting all of life’s challenges and responsibilities into a 24-hour day while still having 8 hours of quality sleep can seem ambitious at best.
Technology has made employees accessible around the clock. Australians are working longer hours, but the demands of a family – and our need for downtime – don’t go away. Fitting in socialising, sport, sleeping and self-care amongst all that can be challenging.
Burnout is high amongst Australian workers, at a rate 6% above the global average. And it seems women struggle with work-life balance more than men, with McKinsey finding burnout rates higher among women for 2 years running.
Take a breath.
Close your eyes for a second.
In this blog, we’re aim to share 8 work-life balance tips to keep you grounded and sleeping soundly.
Why work-life balance strategies matter
It’s tempting to overinvest on the things that demand your attention: deadlines, extra assignments, picking up the slack in busy periods.
However, this will likely leave you in deficit. Tired, burnt-out, not sleeping due to stress and anxiety, not giving your best self to any area of life.
Work-life balance strategies can take time, however their benefits include:
- More motivation for the things you enjoy
- Higher energy levels throughout the day
- Better ability to focus
- Happier, healthier mindset
- More time for family and friends
- Better productivity at work
Work-life balance helps you become a better employee, more attentive friend and parent, and be kinder to yourself.
Finding time for sleep
Sleep is one of the biggest factors in work-life balance. Unfortunately, only a slim majority of Australians (55%) get the recommended 7 to 8 hours of sleep every night. And only 15% sleep through the night without waking up at least once.
Poor quality and quantity sleep is a significant contributor to overbalancing when your work-life equilibrium is unbalanced:
- Lower energy levels
- Higher stress hormone (cortisol) levels
- Inability to focus
- Impaired memory
At OLARA, we care about getting a good night’s sleep. That’s why our work-life balance tips focus on strategies to unwind, make time for a relaxing night-time ritual, and calm your mind for sleep.
8 work-life balance tips for employees
1. Schedule your week
Start each week by mapping out your upcoming activities. You can use a physical calendar (like a wall or desk calendar) or your digital calendar with work meetings and personal obligations in one view.
Having your week mapped out ahead of time allows you to see how much of your time is spent on work, socialising, family, chores and other commitments. Don’t forget to include the time you spend exercising and running errands.
Now ask yourself: How can I optimise my schedule?
Are there tasks you can delegate? Is a low-priority activity blocking an unreasonable amount of time? Can you schedule downtime and breaks, so you don’t accidentally fill the gap with work?
2. Create a calming night-time routine
Leave at least 30 minutes in your calendar for a relaxing routine before bed. Night-time routines involving meditation, reading, aromatherapy or deep breathing can help you fall asleep faster and sleep better.
Avoid alcohol, caffeine or chocolate too close to bedtime, which can disrupt sleep. Instead, replace the late-night glass of wine with a chamomile tea or aromatherapy session.
After a stressful day, calming your mind allows you to reset and prepare for a restful night’s sleep.