HealthyLife Articles

Tag: rest

Prevent Burnout

Stress Management

Recognize and treat early signs.

Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships, and your health in jeopardy.

Ten tips to prevent burnout:

1. Set career and personal goals that can be achieved.

2. Follow healthy eating and sleeping habits.

3. Exercise daily – At least 30 minutes most days of the week.

4. Try not to spread yourself too thin. Delegate tasks at work and at home.

5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too. Learn to meditate. Practice relaxation techniques.

7. Make time for leisure activities that you enjoy and look forward to.

8. Get creative with a hobby or activity that has nothing to do with work.

9. Manage stress through meditation, yoga, or therapy.

10. Plan a vacation one or more times a year. Leave your work at home!

Signs on the road to burnout:

* Too much work, not enough relaxation

* Feeling as if you have no control over your job

* Anger

* Fatigue

* Sleep problems

* Escaping through alcohol, drugs, TV, eating, or gambling

* Avoiding making decisions

* Negative view of yourself and the world

Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect, and being a workaholic.

Action Step

Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. If things do not get better, get professional help.

© American Institute for Preventive Medicine

January 23, 2026
Prevent Burnout 2

Work Life

You can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds up over time.

To prevent burnout:

* Reduce long work hours, if you can.

* Delegate tasks at work and at home to lessen your load.

* Take regular 5-10 minute relaxation breaks during the day.

* Do regular physical activity.

* Eat healthy foods at regular times.

* Get enough sleep.

* Plan one or more vacations during the year.

* Don’t work on your vacation.

Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

© American Institute for Preventive Medicine

January 23, 2026
Get Enough Sleep 2

Healthylife® QuitWell™

Part 5

Not getting enough sleep can affect nearly every aspect of your day:

* Less energy and desire to work on your goals

* Feeling down, anxious, or other negative feelings

* Decreased creativity, making it harder to solve problems or imagine doing things differently

* Increased cravings for tobacco/nicotine to stay alert

* More unstable blood sugar levels, leading to less healthy eating and stronger cravings for nicotine

Tips for Improving Sleep

* Get to bed a little earlier than normal when quitting. This may help cut out an evening cigarette and can help your body recover.

* Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

* Maintain a slightly cooler temperature in the bedroom.

* Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

* Create a bedtime and waketime routine.

* Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having a tough discussion.

* Have a small snack before bed if you are hungry.

* Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to fall asleep.

* Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy cause discomfort for some people.

What action can you take tonight to improve your sleep?

© American Institute for Preventive Medicine

January 23, 2026
8 Healthy Sleep Habits

Sleep Well

1. Go to bed and wake up at the same time every day, even on weekends.

2. Do aerobic exercise at least 3 to 4 times a week.

3. Avoid caffeine at least 6 hours before bedtime.

4. Dim the lights 1 hour before bedtime. Get bright light exposure early in the day.

5. Use your bed for 2 things−sleep and intimacy.

6. At least 30 minutes before bedtime, turn off electronics (TV, cell phone, laptop, etc.). The type of light that emits from these devices makes it hard for you to fall asleep.

7. Keep your bedroom comfortable, quiet, and dark. Turn the clock face away from you.

8. Follow the same bedtime routine every night.

Take Action: Get Enough Sleep

The National Sleep Foundation advises:

© American Institute for Preventive Medicine

January 23, 2026
Avoid Drowsy Driving 2

SleepWell® Program

Week 2

Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision making, and mind and body coordination. All of these factors are very important for safe driving.

According to estimates from the American Automobile Association (AAA), one out of every five deadly traffic accidents is due to drowsy driving. More than one-quarter of drivers admitted to driving in the past month while having trouble keeping their eyes open. (Source: AAA, 2014.)

Drive when you feel alert. On long drives, plan 15 minute breaks to get out and stretch your legs every two hours.

Closing your eyes for even a second (called microsleep) can be enough to travel blindly far down the road (or off the road). If you drive while you are fatigued, you and anyone around you is at serious risk.

Signs of fatigue:

* You can’t stop yawning

* You have trouble keeping your head up

* Your eyes close for a moment or go out of focus

* You have wandering, disconnected thoughts

* You have no memory of driving the last few miles

* You miss seeing a sign or your exit

* You slow down when you don’t mean to or break suddenly or too late

* You drift across the road or veer off onto rumble strips

What to do:

* Pull to the side of the road or go to a rest stop

* Take a 15-20 minute nap. If you can, have 250-300 mg caffeine (amount in 2 cups of coffee) before the nap.

* Get a non-drowsy person to drive or find some way of getting home without driving yourself

* Drive to a motel or place where you can sleep

© American Institute for Preventive Medicine

January 23, 2026
Deep Sleep Is Vital To Health

Sleep Well

* While the body rests during sleep, the brain remains active. During deep sleep, hormones are made that:

* Promote growth and repair cells and tissues

* Fight infections

* Help the body control hunger

* Most healthy adults need between seven and a half to nine hours of sleep per night to function at their best.

Dos

* Keep your bedroom quiet, dark, and comfortable.

* Have a warm cup of tea without caffeine before bedtime.

* Go to bed at the same time each night and get up at the same time each morning.

* Get some exercise during the day.

Don’ts

* Don’t sleep with lights or the TV on.

* Don’t have a night cap. Alcohol before bedtime robs you of deep sleep.

* Don’t eat large meals before bedtime.

* Don’t watch screens or scroll through news and social media at least one hour before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Sleep, But How?

MEDICAL NEWS

“We know that how much you sleep and the quality of your sleep can have a tremendous impact on your overall health,” said Dr. David J. Earnest, professor at the Texas A&M Health Science Center College of Medicine, who studies circadian rhythms-the human body’s master clock.

“We’re starting to recognize that sleep deprivation and disorders are more prevalent than any other health disorder that affects Americans,” he said.

If you feel like there’s a deeper cause to your sleep woes, you may be like 1 in 10 Americans who suffer from insomnia or other sleep disorders, including these:

Delayed Sleep Phase Disorder (DSPD)-a tendency to go to bed later (around 2 or 4 in the morning) and to sleep until the early afternoon. This kind of disorder can interfere with a normal work or school schedule.

Advanced Sleep Phase Disorder (ASPD)-the tendency to go to bed earlier (6 or 8 in the evening) and to wake earlier than most people (around 3 or 5 in the morning). While this kind of disorder doesn’t typically interfere with a normal work or school schedule, it can pose a challenge for social activities or events that occur later in the evening.

Non-24-Hour Sleep-Wake Syndrome-a circadian rhythm that is 25 hours or longer, which leads to sleep and wake times becoming gradually later.

Jet Lag-one of the most common and usually occasional sleep disorders that occurs when your internal clock is out of synch with a new time zone. After traveling to a new time zone, you may find it difficult to fall and stay asleep during suitable times.

Shift Work-with constantly changing shifts, it can be difficult for workers to adjust to their new sleep schedules. Shift work has been linked with a higher risk of developing metabolic or cardiovascular diseases.

Sleep Apnea-breathing temporarily stops due to a blockage of the upper airways during sleep. Most people with sleep apnea do not know that they have it. Symptoms include daytime sleepiness, irritability, depression, and fatigue the next day, because their sleep lacks quality.

Narcolepsy-extreme sleepiness during the day, usually resulting in suddenly falling asleep. It’s caused by a dysfunction in the brain mechanism that controls sleeping and waking.

Restless Leg Syndrome (RLS)-itching, tingling, or burning in the lower legs, that makes it difficult to get comfortable and fall asleep.

If you think you might have a sleep disorder, discuss your symptoms with your doctor or a sleep specialist.

© American Institute for Preventive Medicine

January 23, 2026
Smartphone Break Aids Well-Being

WELL-BEING

Want to be more productive and happier during the workday? Try taking a short break to text a friend, play Angry Birds, or check Facebook on your smartphone, according to Kansas State University research.

Allowing employees to take smartphone microbreaks may be a benefit-rather than a disruption-for businesses. Microbreaks are nonworking-related behaviors during working hours.

“A smartphone microbreak can be beneficial for both the employee and the organization,” said the lead researcher. “For example, if I would play a game for an hour during my working hours, it would definitely hurt my work performance. But if I take short breaks of one or two minutes throughout the day, it could provide me with refreshment to do my job.”

Taking a break throughout the workday is important because it is difficult, and nearly impossible, for an employee to concentrate for 8 straight hours a day without a break, was the thinking. So the smartphone microbreaks were thought to be similar to other microbreaks throughout the workday: chatting with coworkers, walking around the hallway, or getting a cup of coffee. Such breaks are important because they can help employees cope with the demands of the workplace.

© American Institute for Preventive Medicine

January 23, 2026
Tips To Survive The Workweek

WORK LIFE

When the workweek seems long, there are some things you can do to get through to the weekend. Try these tips to stay positive when you’re stressed or tired:

* Have something to look forward to. You can make your own “bright spot” each day that will help keep you motivated. For instance, take a walk at a favorite park. Find a quiet place to curl up with your book and a cup of herbal tea for 30 minutes. Keep this mini-goal in mind throughout your day.

* Do something nice for someone each day. It can be something as small as giving a compliment or letting someone go ahead of you in the lunch line. Studies show that doing nice things for others makes us feel good. And, it’ll make you want to continue that pattern. Over time, this can build better relationships at work and help you look forward to your job.

* Keep a routine. Plan your day with what you want to get done. Break the day into one or two-hour chunks devoted to each project. Schedule your breaks. This can help the day seem to go by faster. It’s more manageable than thinking of eight hours at a time.

Finding meaning at work

When you think about your job, it may be helpful to think about the bigger picture. For example, a janitor isn’t just cleaning; but is making sure the building is safe and enjoyable for the people in it. In other words, your job isn’t just day-to-day tasks. It’s about something more important. Keep that perspective when you go to work each day.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
6 Ways To Help New Parents

FAMILY LIFE

New parents need the support to weather all the challenges & changes. Try these practical ways to help the new parents in your life.

1. Drop off freezer meals. A fresh meal is greatly appreciated, but having a stash of freezer meals is extra insurance for future tough days.

2. Clean the house. Whether you roll up your sleeves yourself or hire a service, a clean, tidy home can be a big load off a new parent’s mind.

3. Help with yard work. Rake, mow, prune, mulch, water, and weed so mom and dad can focus on the baby.

4. Hold the baby. Sometimes, all new parents need is someone else to snuggle and comfort the baby while they take a nap.

5. Give them a night out. Once the baby is old enough, the greatest gift you can give new parents is a chance to get away on their own and reconnect.

6. Provide a listening ear. New parents spend all day engaging with their baby. They need time to relax and chat with adults too!

© American Institute for Preventive Medicine

January 23, 2026