This is how a perfect working day goes

class=”sc-3778e872-0 cKDKQr”>

Research makes it clear: Our work burdens us, stresses us out, and makes us tired. According to the Health Promotion Swiss Work Stress Index, nearly one in three workers is exposed to extreme work stress. For Theresa Schachner, Head of Revenue at healthcare provider Virtusan, therefore, it is clear that leverage must be applied here. “Corporate health is becoming more and more important. When work stress spirals out of control, health problems arise that can have a negative impact on employees’ stamina, focus, well-being and health.» This hurts the company because there is a risk of performance losses, absenteeism and increased employee turnover.

But what can we do so that work doesn’t exhaust us or we don’t get caught in this hamster wheel in the first place? Virtusan specializes in corporate health with its holistic application in sleep, nutrition, mental and physical health. The Swiss start-up offers companies and their employees practical tools developed by the world’s leading experts and can be used directly in the workplace.

In this context, it is important to establish a smart, fixed routine in daily work. Not only does this ensure adequate sleep, regular exercise, and a balanced diet, but it also helps minimize stress and develop greater control and calmness, ultimately making you more resilient. The following tips from Virtusan experts show what a workday with a good work-life balance can look like!

First tip: start your day as early as possible. This ensures the release of the hormone cortisol, which activates our entire body. Thus, it reaches the working temperature at the time of starting work in the office. According to Andrew Huberman, a US neuroscientist who helped develop the Virtusan app, the best way to do this is to expose ourselves to daylight for at least two minutes. This light dose can also be combined with a short walk. Mornings are also good: A few exercises like push-ups or planks that will get us going but not tire us out too much.

After standing up, it is not recommended to just activate the body – hydration is also important. A glass of water that is not too cold, or a pinch of lemon juice, is ideal. This keeps the metabolism working and is important for the proper functioning of the brain. Coffee should be drunk no later than one to one and a half hours after getting up, otherwise we will get tired early in the afternoon.

What about breakfast? Everyone should find the ideal solution for himself. A breakfast of oatmeal, strawberries, and milk is fine. The roughage contained in muslin gives you energy throughout the day. However, Virtusan experts also recommend regular intermittent fasting until noon. According to research, this raises adrenaline levels, resulting in better learning and ability to concentrate. It also aids weight loss, promotes good digestion and an overall better quality of life.

Getting enough exercise is important for staying awake during the day and also sleeping better at night. Several episodes of at least 20 minutes each are best. So why not integrate the first installment into your commute? Depending on the length, bike or walk the entire route, or get off the tram a few stops before you arrive at your destination.

Our brains work day and night in so-called ultradian cycles that last 90 minutes. Virtusan experts recommend dividing the working day into such 90-minute units, if possible, with difficult tasks in the morning and more routine tasks in the afternoon.

An important cornerstone is adequate breaks. These can also be very short, such as walking around the block for three minutes to air the head quickly but effectively. Or then with the “physiological sigh”. This is a useful way to achieve a state of relaxation and calm when faced with stress.

Good nutrition is essential for a healthy body and mind – and according to Virtusan experts, lunch is the most important meal of the day. How it is created is also important. For lunch, it is recommended to focus on protein and vegetables. This can be a meal that includes meat, fish, cheese or legumes, or vegan protein sources like tofu, plus a salad. Carbohydrates, on the other hand, cause blood sugar levels to spike in the afternoon, followed by poor performance and fatigue. The Virtusan app provides personalized nutritional recommendations for daily nutrition based on eating habits and goals, as well as meal planning tools.

Everyone should answer this question for himself. According to research, a nap usually helps you be more alert and productive throughout the afternoon, as long as it doesn’t last longer than 15 to 20 minutes. Otherwise, we will feel more tired afterwards than before. But if an evening nap is disrupting your sleep rhythm because you’re not tired enough, a digestive walk is probably a better solution.

Neuroscientist Andrew Huberman is the inventor of the Sleepless Deep Rest (NSDR) relaxation technique, which is also found in the Virtusan app. This is a mix of naps and meditations that lead to deep relaxation without real sleep and can help overcome a potential afternoon fatigue attack. But the method is suitable for a wide variety of purposes and for any time of the day.

It’s time to quit. Time to clear your mind. For example, a session at the fitness center or a walk is good for this. Physical fitness is often crucial to health and well-being. Virtusan users will find customized training plans, fitness tools and guidance on strength training, cardio and other forms of exercise to achieve their fitness goals. The only thing to keep in mind when exercising is that it should not be done too late in the evening, otherwise the adrenaline level will be too high to fall asleep.

There is no agreement on what should be on the table for dinner. Some order a plate of pasta because the tiring effect of the blood sugar it contains can calmly hit in the evening. Others advise against it, recommending easily digestible foods like chicken, rice and cooked vegetables. In any case, it is important not to eat too late. Rule of thumb: It should be about three to four hours from dinner to bedtime to ensure most of the digestion is already complete.

To really slow down in the evening, it is recommended to start the so-called sleep hygiene about an hour before bedtime. This means coming to rest as well as brushing your teeth and airing the room. This means: turn off the TV and put away your mobile phone. Additionally, the light should now be dimmed. TV blue light or very bright lamps inhibit the production of the hormone melatonin, which is important for a good night’s sleep. Expert Andrew Huberman recommends avoiding bright lights between 10 pm and 4 am.

Before falling asleep, a body scan, which is a kind of journey through the body, helps; this promotes relaxation and ultimately deep, restful and regenerative sleep for optimum recovery. Adequate sleep is essential for physical and mental health. Tools to help improve sleep quality and duration can be found in the Virtusan app.

Source : Blick