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Just like a nutritious diet and enough physical activity are important for your overall wellness, sleep plays an equally vital role in keeping the mind and body healthy with good quality and quantity of sleep offering many other wellness benefits.

Sleeplessness, or related issues like insomnia, sleep apnea, etc., are the primary cause for many health issues, including – weight gain, type-2 diabetes, hormonal disturbances, heart diseases, stress, anxiety, depression, weaker immune system, gastrointestinal tract disorders, and more.

The awareness about sleep importance is slowly on the rise, and so, most companies are offering Sleep Management programs as a part of their corporate wellness programs. These programs help employees adopt habits including dietary changes, exercise regimes, mental wellbeing, and more, to encourage sleeping well every day.

In addition to the wellness challenges and activities offered through the employee wellness programs, the employees will themselves have to take a few extra steps to grab a good night’s sleep.

In this blog, we give a few simple tip-offs which when followed help gain better quality and quantity of sleep.

  1. Adjusting Exposure to Light – Although it may sound naive, exposure to light throughout the day plays a major role in the quality of sleep you get at night time. Absorbing enough healthy sunlight in the morning improves energy levels through the day, and puts you to a good night’s sleep at night. On the contrary, exposure to light, particularly blue light interferes with melatonin production, thus, disturbing the circadian rhythm causing sleep problems at night.
  2. A Nutritious Diet For Overall Health Benefits – Providing all the needed nutrients for the body to run through the day, a balanced diet is important. Vitamin B plays a vital role in the production of melatonin – the relaxation and sleep-inducing hormone. Incorporating foods rich in Vitamin B could help with better sleep, so include low-fat dairy foods, poultry, fish, meat, vegetables, nuts, fruits and other sources. Keep away from fried or spicy foods that may cause GERD that interferes with your sleep cycle.
  3. Avoid Consuming Caffeinated Beverages Later In The Day – Although caffeine does offer a couple of health benefits, it stimulates the nervous system, and keeps the brain active, preventing it from relaxing, deteriorating sleep quality. Typically, caffeine stays in the blood for almost 6 – 8 hours, and so, consuming caffeinated foods after 4 pm may hinder with a good night’s sleep.
  4. Consider Supplements For Sleep Benefits – Many natural supplements like Ginkgo biloba, Valerian root, lavender, etc., could help in inducing sleep. Also, synthetic supplements for glycine, L-theanine, or magnesium are known to induce sleep. However, they need to be taken under the physician’s guidance by considering other health issues.
  5. Aromatherapy For Relaxation And Better Sleep – One of the most ancient therapies, Aromatherapy is considered an effective remedy to cure sleeplessness or its related disorders. Essential oils of lavender, geranium, chamomile, valerian root, etc., have been known to help relax the mind and induce sleep. These oils can be used as bath salts or bath oils, mist, diffuser, or applied topically upon dilution on the wrist to sniff.

Studies have also suggested that getting physical activity during the day wears out the body allowing a good sleep at night time.

Sleep is as essential as a healthy diet and exercise is for a person to live a life of holistic wellness. Also, sleep plays a major role in employee productivity, and performance, thus affecting the business ROI too. So, if you wish to improve the sleeping habits of your employees, along with offering many other wellness benefits, it is time to sign up for our workplace wellness programs.

At, we offer free wellness programs for businesses to overcome financial conditions as a hindrance to establishing workplace wellness. In addition to our free wellness programs, our affordable full-service programs come with advanced features that focus on various wellness aspects, assisting to gain more health benefits.

Post Author: Admin