“I will both lie down in peace, and sleep; For You alone, O LORD, make me dwell in safety.” Psalm 4:8 (NKJV)

Tips for a Healthy, Ergonomic Work Environment

Injuries that happen because of poor posture or seating position (ergonomics) may not be as obvious as injuries from slips, trips, falls or lifting too much on the job. But over time, bad posture can badly damage the body. Here are some basic tips to help.

Keep moving: Don’t spend too much time in one place or doing the same motion without taking a break.
Check your posture: Your body should be in a neutral position. At a desk, hands, wrists and forearms should be straight and even with the ground; your head should be forward (not straining to left or right) and in line with the torso.
Prevent eye strain: Follow the 20-20-20 rule if your eyes are locked on a screen all day. Every 20 minutes, look at something that’s 20 feet for 20 seconds.
Make sure your workspace checks out: There is an art and a science to designing and setting up a workspace so it supports the body. From adjustable chairs and standing desks, the right positioning for a keyboard, mouse or computer screen, to adding a lumbar (back) support pillow. This all adds to increased comfort and support in the office or home office.
Relax: Many jobs call for you to be in the same position. This can lead to tense muscles, making injury and strains more likely. Build in time to stretch, get up and walk around.

Sleep Is the Foundation of Wellness

Most adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule, so you feel rested when you wake up.

Kids need even more sleep than adults:

Teens need 8 to 10 hours of sleep each night
School-aged children need 9 to 12 hours of sleep each night
Preschoolers need to sleep between 10 and 13 hours a day (including naps)
Toddlers need to sleep between 11 and 14 hours a day (including naps)
Babies need to sleep between 12 and 16 hours a day (including naps)
Newborns need to sleep between 14 and 17 hours a day

Health Benefits
Good Sleep can help you:

Get sick less often
Stay at a healthy weight
Lower your risk for serious health problems, like diabetes and heart disease
Reduce stress and improve your mood
Think more clearly and do better in school and at work
Get along better with people
Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year

Trouble Sleeping
Many things can make it harder for you to sleep, including:

Stress or anxiety
Pain
Certain health conditions, like heartburn or asthma
Some medicines
Caffeine (usually from coffee, tea, and soda)
Alcohol and other drugs
Untreated sleep disorders, like sleep apnea or insomnia
If you're having trouble sleeping, try making changes to your routine to get the sleep you need

Changes that help sleep

Change what you do during the day — for example, get your physical activity in the morning instead of at night
Create a comfortable sleep environment — for example, make sure your bedroom is dark and quiet
Set a bedtime routine — for example, go to bed at the same time every night

Sleep Disorders
Sleep disorders can cause many different problems. Keep in mind that it’s normal to have trouble sleeping every now and then. People with sleep disorders generally experience these problems on a regular basis.

Trouble falling or staying asleep
Still feeling tired after a good night's sleep
Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
Frequent loud snoring
Pauses in breathing or gasping while sleeping
Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
Feeling like it’s hard to move when you first wake up

If you often have trouble sleeping — or if you often still feel tired after sleeping — talk with your doctor.

Turmeric Golden Milk Recipe

A different nighttime wind-down drink

Gold milk is a traditional drink made with turmeric root (or ground turmeric), milk, black pepper, and oil.

It can also be mixed with other good-for-you ingredients like ginger root (or ground ginger). It can be sweetened with honey or maple syrup.

Ingredients:

2 ½ cups milk (your favorite kind)

1 ½ teaspoon ground turmeric powder

½ teaspoon ground ginger

1 Tablespoon of coconut oil

A pinch of black pepper

Stick of cinnamon (optional)

Maple syrup to taste (optional)

Directions:

Mix all ingredients in a saucepan over medium heat. Stir constantly until it starts simmering.

Remove cinnamon stick.

Pour into mugs and enjoy!

Simple and Easy Ways to Stay Fit

Check out Wake Forest Baptist Health's office workout and other short and easy to do at-home or at-work fitness routines.

Check Out Wake Forest Baptist Health Videos

Free Online Workouts

Book An Appointment At The Clinic

Wellness Website

myWakeHealth

Call the Clinic

Boone: 828-588-2020

N. Wilkesboro: 828-588-6262

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Medical Center Blvd Winston-Salem, NC 27103 United States
Winston-Salem, NC | 27103 US

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