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Despite thousands of years of caffeine consumption, it is only in the last 60 years that we have started to understand how it works to give us these glorious effects. In the UK, we now drink approximately 98 million cups of coffee per day! But how much do we know about the coffee we are drinking? I am not just talking about its origins, production or impact on the environment. I am talking about why it works and how it keeps us alert. How much do we know about caffeine, the most popular psychoactive drug in the world? Is there an optimal time to drink coffee? How much is too much? How is it impacting your body? How does coffee work As the brain uses up energy throughout the day the by-product is adenosine. As we go through the day, adenosine rises. Adenosine is responsible for the sleepy feeling, hence the longer we are awake the sleepier we feel. High adenosine levels in the brain indicate the brain has been very active and needs to rest. Caffeine works by blocking our adenosine receptors, in turn stopping the adenosine making us sleepy. This is how caffeine makes us feel more alert, but how does it lift our mood? Some adenosine receptors are linked to dopamine receptors, dopamine is the chemical that makes us feel ‘happy’. When the adenosine uses the receptors it makes it harder for the dopamine to use them, so we get less of this ‘happiness’ hormone. Caffeine enables the paired dopamine/adenosine receptors to focus on the dopamine by blocking the adenosine from using the receptors. Adenosine receptors are also found in the heart and kidneys. When adenosine activates these receptors it decreases their activity slowing down the heart and urine production. This is a way to give these organs a rest, as with the brain. When these receptors are blocked by caffeine the opposite occurs, heart rate increases and more urine is produced. How does this affect us?- The good, the bad and the unknown The caffeine love Caffeine makes us feel more alert by blocking the adenosine receptors in turn telling us it’s time to rest by slowing us down. It lifts our mood by enabling more dopamine. This positive effect of caffeine makes us love it and become dependant on it. On the other hand, over alertness leads to headaches and dizziness, increased heart rate to jitteriness and increased urine production to dehydration. In short, it makes you feel more alert, happier and energised but it also increases your blood pressure, heart rate, stress hormones cortisol and adrenaline and causes increased urination or diarrhoea. The caffeine crash The effect of caffeine only lasts for two to four hours depending on your sensitivity. While you are under the glorious effects of caffeine, your adenosine levels are still rising. When the caffeine starts to wear out, your receptors are ‘unblocked’ and the adenosine floods in. Resulting in an energy ‘crash’ like effect. Increased caffeine tolerance As your adenosine receptors are not able to be used by adenosine, your body can create more adenosine receptors. Over time you need to consume more and more caffeine to stay alert, as you need more caffeine to block the extra receptors your body created. The caffeine withdrawal Our bodies become physically and psychologically dependent on caffeine. When we cut it out we may experience; headaches, anxiety, irritability, low mood, tremors, difficulty concentrating. The increased adenosine receptors help us understand some of what is going on when we experience caffeine withdrawal. It is encouraging to note it only takes a few days without caffeine for the body to adjust and reduce the number of receptors although the withdrawal symptoms may last longer. Often without us noticing withdrawal symptoms cause us to drink more caffeine to counteract them leading to a mild dependence on caffeine How much caffeine? After 200mg (2 cups) of coffee, you do not get any extra benefits from coffee. If 200mg was not enough for you to wake up, focus or feel better then you need a nap. After 200mg of coffee, you start to experience more of the negative effects of caffeine. Over the long term, this leads to increased burnout, depression and anxiety. When to have your coffee? One of the challenges we have with caffeine impacting our sleep is that it has a half-life of 6-7 hours. Six to seven hours after you consume caffeine half of it is still in your system even though the bulk of its positive effects have worn out. This makes caffeine's quarter-life 12 hours. If you have a cup of caffeine at noon, it is equal to drinking a quarter cup of coffee at midnight, or the equivalent of an English breakfast tea (black tea) before you go to bed. As a result, you wake up feeling less refreshed and increase the amount of caffeine you drink. Needing to drink coffee soon after you wake up maybe an indicator you are not sleeping well at night. Having caffeine after midday will certainly impact your nighttime sleep. My current aim is to keep my caffeine consumption before midday and try to drink decaf. Unfortunately, that means watching the red bulls, coke, energy drinks and coffee when we need it the most or on nights out. Don’t despair because a 20min nap can give you the same benefits as your caffeine hit with none of the side effects. Caffeine is a sleep disruptor - but it doesn't affect me Many people claim they can drink caffeine before bed and it doesn’t impact their sleep. More studies are finding out how it impacts our sleep and how oblivious we are to this impact. Caffeine impacts our sleep quality, how long it takes for us to fall asleep and increases the amount we wake up at night. One study shows, on average when people had a cup of coffee at 7 am it took 20 minutes longer to fall asleep at night and they woke twice as much compared to when they didn’t drink coffee. As a result, they woke up less refreshed the next day. ‘One dose of caffeine in the evening decreases the amount of deep sleep by about 20%, that's equivalent to aging 15 years to have that type of impact on your sleep. ‘ Matthew Walker Those that say that coffee doesn't affect them may be oblivious to the impact. As the study mentioned suggests as well as this ad hoc antidote from Dr Amy Benders research. In a study looking at quitting smoking, the sleep architecture of one individual who drank a cup of coffee before bed and claimed it didn’t impact them showed they woke up 22 times per hour without realising. This was double the amount than when they didn't drink caffeine. Try it, cut out your caffeine and see if after the withdrawal period your sleep improves. But I Love my coffee As the saying goes, ‘everything in moderation'. I love my coffee too and there is a better way we can enjoy our coffee that has less of an impact on our sleep. There are a lot of other health benefits linked to coffee, so maybe cutting it completely out isn't the purpose. Here are some ideas you can consider incorporating into your life. For most of us, cutting down caffeine can potentially make our productivity go up. ‘Drink caffeine strategically, not automatically.’ Dr Amy Bender Drink caffeine only a few hours into your day, having your coffee after midday will certainly have some impact on your sleep Caffeine detox -Introduce days where you have no caffeine to minimize your caffeine dependency. Drink decaf - although decaf is not actually uncaffeinated it has significantly less caffeine. Caffeine should NOT be used to avoid sleep - Don’t drink caffeine to keep yourself up for longer, (unless you are working a night shift of course). In a few hours time when you are ready to hit the hay, the caffeine will be playing against you. Adequate sleep is required for the brain, heart, kidneys and body to rest and recuperate, adenosine is our indicator the brain and body needs to rest. Weaning yourself off caffeine gradually is a good way to avoid heavy withdrawal symptoms. Be Careful not to replace it with sugars and other stimulants. The unknown Children shouldn't drink caffeine as the effects of caffeine on a developing brain are currently unknown. There are some benefits and side effects of coffee that are still apparent even when someone consumes decaf coffee. This indicates there is more going on here with coffee that we are yet to understand. Decaf coffee is processed and a lot of nutritionists as a rule of thumb recommend we avoid processed foods. There are no harmful effects of decaf coffee known to us currently, subsequently there is not much research into it. Some methods of decaffeinating coffee require chemicals and others are more ‘natural’ using purified water techniques. Decaffeination methods have been around since 1905 but the jury is still out on whether it is ‘healthy’. A common stance is everything in moderation, copious amounts of a good thing can make it bad for you. Enjoy your coffee strategically, replace your need for it with good sleep and great naps! More on this topic TED Ed How does caffeine keep us awake? - Hanan Qasim How Caffeine destroys Your Sleep & Productivity! | Matthew Walker & Dr Chattergee Managing fatigue whilst working Taking naps at a conference: improving the attendee's experience Can Workplace Napping Transform Employee Wellbeing?

Burnout has become a growing concern in today's work environment. This month's session of the Workplace Wellbeing Series had Dr. Sridevi Kalidindi, a Consultant Psychiatrist and National Clinical Lead from NHS and founder of Kilp Global shed light on what burnout is, most importantly, offering profound insights into its identification and management– both on individual and organisational levels. Here's a detailed breakdown of the key learnings from our discussions: Understanding Burnout: The conversation began by distinguishing the difference between wellbeing and mental illness. "Wellbeing is not on the same axis as mental illness’, you can have a mental illness (depression) but actually your wellbeing can be high and equally you can have no mental health issues whatsoever but have really low wellbeing". According to the World Health Organisation (WHO), burnout is classified as an occupational phenomenon, distinct from mental health disorders. It manifests in three core dimensions: Chronic Exhaustion: Feeling drained and unable to engage in activities you normally enjoy. Cynicism: Increased detachment from your work, often accompanied by cynicism or negativity. Reduced Professional Efficacy: A decline in your sense of accomplishment and ability to perform your job effectively. Signs of Burnout: Identifying burnout involves recognising subtle yet persistent indicators. Individuals experiencing burnout often exhibit signs of exhaustion that transcend normal fatigue, hindering their ability to engage in activities they once enjoyed. Moreover, they may develop an emotional disconnect from their work, characterised by cynicism or apathy. This detachment can be particularly striking in professions where empathy and compassion are integral, such as healthcare and HR roles. Additionally, burnout can manifest as a decline in functional efficiency, leading to decreased productivity and prolonged task completion times. Causes of Burnout: Understanding the root causes of burnout unveils a multifaceted interplay of factors. Dr Kalidindi covered a number of organisational factors that can contribute including: High perceived workload, irrespective of its objective reality, can induce stress and contribute to burnout. Workplace dynamics characterised by bullying, harassment, or inadequate supervision can erode employee morale and well-being. Lack of appreciation for employees' contributions and meaninglessness in work tasks can fuel burnout. Organisational changes, such as constant restructuring or reorganisation, can further exacerbate feelings of alienation and helplessness, amplifying burnout risk. Individual factors: Beyond external stressors, individual characteristics can predispose individuals to burnout. Certain personality traits, such as neuroticism or excessive conscientiousness, may increase vulnerability to burnout. For example, individuals prone to self-criticism or those who excessively strive for perfection are at heightened risk. Similarly, traits like workaholism, while initially associated with job satisfaction, can ultimately impede recovery and escalate burnout risk. Identifying Burnout: Recognising the early signs of burnout is crucial for timely intervention. Individuals experiencing burnout may exhibit heightened sensitivity to stimuli or drastic mood swings. They may also withdraw from social activities and experience a sense of disconnection from themselves and their surroundings. By being attuned to these subtle cues, organisations can intervene proactively and provide the necessary support to prevent burnout from escalating. Preventing Burnout: Dr. Sridevi Kalidindi is dedicated not only to helping people survive but is passionate about helping individuals and organisations to thrive. She offered valuable insights into practical steps that can be taken to prevent burnout. With her knowledge and experience, we could have easily spent a day on this topic. Proactively preventing burnout entails fostering an environment conducive to employee wellbeing. Central to this is the promotion of autonomy in the workplace, where employees are empowered to make decisions and manage their workload independently. Conversely, micromanagement and a lack of trust can breed discontent and exacerbate burnout risk. Moreover, the attitude and support provided by line managers play a pivotal role in mitigating burnout. When managers prioritise employee welfare and offer adequate support, it fosters a sense of belonging and reduces the likelihood of burnout. Individual Strategies: Practice self-care through healthy habits like sleep, exercise, and relaxation techniques. Set boundaries between work and personal life. Seek support from colleagues, friends, or mental health professionals when needed. The Future of Workplace Wellbeing: What Organisations Should Do? Dr. Sridevi highlighted primary, secondary and tertiary actions to support employees. Primary includes things like psychological safety, leadership support and policies, secondary encompasses well-being activities building skills like resilience. With tertiary actions focusing on what you need in place you know once something like burnout already occurred. “We focus on the secondary and that's good and needed but the primary stuff can be harder to implement. It takes strategy and time, a longer time. It needs to be tailored to understand what's needed in our organisation.“ Here are just some of the suggestions covered to address burnout in organisations. Adopting a multifaceted approach based on your context is key. Implement Supportive Policies: This includes implementing clear and accessible policies for example flexible working, holiday policies, as well as ones that support employees through difficult life events like pregnancy, loss, adoption, moving/relocating, and menopause. They need to ensure that policies are not merely symbolic but are deeply ingrained in the organisational culture, aligning with its core values and actively supported at all levels. Develop a Burnout Strategy: Looking ahead, organisations must adopt forward-thinking strategies to tackle burnout comprehensively. This involves developing tailored plans to address the unique stressors within their organisational context. Offer Support Programs: Coaching, therapy, and programs promoting self-compassion and stress management can be helpful for employees (e.g., programs like those offered by Kilp Global). Fostering a culture of self-acceptance and self-compassion can empower employees to navigate stressors more resiliently. Dr. Kalidindi has seen the coaching and therapy or a blend of both working particularly well in organisations. Psychoeducation for Employees: By fostering a culture of psychoeducation and open communication, organisations can enhance employees' awareness of burnout risk factors, help them recognise the signs and take preventative measures. This education gives employees and managers the language and understanding that enables more powerful conversations. Often promotion comes with managing other staff which requires new skills that the individual has not had an opportunity to develop and they don't get the support they need, leading them not to manage people particularly well. Line manager, attitude and support are one of the main factors that lead to burnout, and psychological safety and it is an opportunity for all organisations to focus on improving their line manager capabilities. Benchmarking and Learning: Benchmarking against industry best practices and continuously iterating on interventions ensures ongoing improvement in managing burnout effectively. As the saying goes - what gets measured gets done. It also provides important data points to find opportunities for improvement and sense what is working. In essence, by prioritising employee wellbeing, fostering a supportive work environment, and implementing proactive measures, organisations can cultivate resilience and mitigate the detrimental effects of burnout, thereby fostering a healthier and more sustainable workplace culture. To learn more from Dr. Sridevi and how Kilp Global can help feel free to reach, join the Kilp WhatsApp community and check out the attachment with more information on how they can support you. As part of Kilp Global’s commitment to your wellbeing, they have offered us access to a complimentary mindfulness session, register for it here Once again, thank you for participating. We look forward to your feedback and hope to continue supporting you on your professional journey. All best wishes, The Rest Space team, Sri and the Klip team.

At our recently concluded monthly workplace wellbeing series this April, we discussed why rest isn't weakness in the workplace", why prioritising rest at work is important and how to create a work culture that prioritises rest. Here are some key takeaways from the discussion. Understanding the Biology of Rest Did you know that our bodies are biologically wired for rest? Renowned sleep scientist Matthew Walker sheds light on this after studying the brainwave patterns of people during the day. They found that around 3 or 4 PM, our brain waves change similarly to when it's time to sleep, indicating the need for rest. From circadian rhythms to the accumulation of adenosine, our internal timing signals the need for rest, often around mid-afternoon when brain waves shift and our body temperature drops. Naps are part of our biology. Humans and Napping: Historical Perspective Throughout history, humans have embraced napping as a natural part of our working day. Just envision the image of a shepherd or farmer taking a midday nap—these are common occurrences reflecting our historical relationship with rest. The decline of the workday nap can indeed be linked to the rise of industrialization and the shift towards standardised production methods, particularly in factory settings. During the industrial revolution, productivity became synonymous with efficiency in completing repetitive tasks on assembly lines, where workers were expected to maintain a constant pace of work for long hours without breaks. In this context, activities like napping were seen as counterproductive to the goals of mass production. Management prioritised output quantity over factors like employee wellbeing, creativity, or innovation. As a result, breaks, including napping, were often discouraged or even actively penalised. Napping is Sleep Napping constitutes sleep that occurs outside of our nightly rest. Similar to full sleep cycles, naps offer benefits such as physical recovery and growth hormone release, aiding in muscle fatigue recovery, particularly beneficial during illness or periods of intense physical activity. Is Napping Beneficial? The benefits to organisations of encouraging employees to nap are numerous and impactful: Increased Productivity: Napping has been shown to improve alertness, cognitive function, and overall productivity, with NASA research indicating a 34% boost in productivity post-nap. Reduced Errors and Accidents: Fatigue is a significant contributor to workplace errors and accidents. Reduced workplace conflict: Fatigue exacerbates negative emotions such as irritability, frustration, and impatience, as our day progresses tiredness naturally builds. Naps can help regulate emotions by reducing the emotional edge off experiences. Rested employees are better equipped to handle workplace challenges with composure and resilience, leading to smoother interactions and improved relationships with colleagues. Enhanced Creativity and Problem-Solving: Napping has been linked to improved creativity and problem-solving abilities. Naps allow employees to connect concepts in ways the waking mind is unable to, this is the reason attributed to the wealth of amazing innovations that came from a nap such as the periodic table. Healthier Workforce: Chronic sleep deprivation is associated with a range of health problems, including increased risk of heart disease, obesity, and mental health issues. By promoting napping, organisations can help employees maintain better overall health, leading to reduced absenteeism and healthcare costs. Positive Organisational Culture: Napping provides an opportunity for the brain to reset and transition from a state of survival threat detection (often associated with fatigue and stress) to a mode of thriving. By allowing the mind to rest and recharge, naps can help employees approach their work with a more positive and optimistic mindset, ready to engage with tasks and interactions in a constructive manner. Competitive Advantage: Organisations that prioritise employee wellbeing and productivity gain a competitive edge in attracting and retaining top talent. Overall, encouraging employees to nap can lead to a happier, healthier, and more productive workforce, ultimately benefiting the organisation's bottom line and long-term success. The Stigma About Napping at Work We interviewed over 200 professional workers in London and found that 80% were napping at work. This is supported by more recent findings from PlushBeds, they found 80% of the 4,000 employees they spoke to in America were napping at work. Employees are napping at work but everyone is hiding it. Employees are taking naps during work hours, yet many feel compelled to conceal this practice. The significance of addressing the associated stigma is underscored by the publication in the prominent Oxford sleep journal by leading performance and sleep scientists by Sara E. Alger, Allison J. Brager, and Vincent F. Capaldi, . "Challenging the stigma of workplace napping," highlighting the impact of societal attitudes on performance and wellbeing. Common Places to Nap due to Stigma Surprisingly, many individuals are napping at work, with the top locations being the toilet, followed by conference rooms, and cars. Naps are personal and privacy needs often drive these choices, highlighting the need for dedicated rest spaces in the workplace. What can Organisations do? Organisations can play a crucial role in promoting the importance of rest and providing resources to support it. Some companies already offer nap spaces, recognising the positive impact on employee wellbeing and productivity. Educate Employees: Provide information and resources on the benefits of napping for productivity, wellbeing, and overall health. Offer workshops, seminars, or informational materials to raise awareness and dispel misconceptions about napping and provide an understanding of what healthy rest looks like. Designate Nap Spaces: Create designated nap areas within the workplace where employees can rest comfortably and privately. Establish Nap Policies: Develop clear policies and guidelines regarding napping in the workplace. Ensure that these policies align with organisational goals and promote a culture of trust and respect for employee well-being. Encourage Nap Breaks: Encourage employees to take regular breaks throughout the day, including short nap breaks if needed. Allowing flexible work arrangements that accommodate individual sleep patterns and preferences. Lead by Example: Demonstrate organisational support for napping by leading by example. Encourage managers and leaders to prioritize their own rest and model healthy work-life balance behaviors. Fostering a culture that values rest and rejuvenation, organisations can create a more positive and productive work environment for all employees. Embracing rest as a vital component of productivity and well-being is not a sign of weakness but rather a strategic investment in personal and organisational success. Let's continue to challenge outdated notions and promote a culture that values rest and rejuvenation. Get in touch if you would like Kate to repeat this session in your organisation or cover a related topic on sleep, rest and work culture. Join us on May 1st as we discuss extensively on Identifying and Managing Burnout, offering support strategies and actionable tips for organisations to prevent burnout. Reserve your space here. We look forward to seeing you!

New to napping? Find out more about how to nap here. “When life gives you lemons, take a nap.” read more read more read more 63% of us say we do not get enough sleep Napping increases productivity by 34% Napping 3 times a week decreases your risk of heart disease by 37% No amount of napping will beat a good nights sleep read more

At Rest Space we believe that people are the backbone of any business, and we want to empower them to be the best version of themselves. Our story What's the story behind [Rest Space]? Why is it normal for Supa to get 5 Pret filters a day rather than a 20 min rest? Why is it normal for Kate to hear others also seeking solitude in the restroom for a quick nap? Why is it normal for teams to sugar overload with energy drinks coke, sweets, and donuts to get them through the afternoon? We don’t believe this should be normal. While working in finance and consulting, we had the stark realisation that these were not isolated incidents but part of a larger systemic issue affecting many. We built alliances with like-minded professionals and engaged in extensive research to ensure our approach was grounded in knowledge and expertise. Driven by our experiences and a shared vision for change, we aim to redefine the way people approach rest in the workplace. An extraordinary transformation requires an extraordinary solution. We are the 1% that dares to build a physical product while everyone else builds in the cloud Rest Space is building a future that empowers people to be more productive, focused and creative, especially in the moments that matter most We are doing this because rest is the cornerstone of a healthy society. Brand Values We believe in user comfort whether that's in appealing to people with invisible illnesses who struggle to make it through the typical workday without a rest, or just curating a safe and private space within the workplace for any employee. We want to provide a bit of peace, sanctuary and calm at work. Comfort It’s important that we share just why napping is so great for you - the sleep science behind it: the best times to nap, the duration for the best naps and the many health benefits. We empower people to make the choices they need to improve their well-being by making the latest understanding accessible and actionable. Education We know how great it feels to wake up rejuvenated after a nap so we want to provide that boost of energy and productivity within a busy work environment. We want to inspire fresh ideas, positive attitudes and refresh employees through the power of napping. Energy Despite utilising the latest sleep tech, we put familiarity first with a feel at home environment within the rest spaces. We know napping comes easier when it’s somewhere you feel familiar. We avoid futuristic designs and stick to warm, familiar aesthetics. Familiar We want businesses and users to feel good about how we operate. That means being accessible and transparent. We put people and the planet first because we care about doing things the right way. We want our rest spaces to be used for the right reasons - for the betterment of people and businesses. Ethical We’re revolutionising sleep and workplaces, using the latest science, without sacrificing familiarity and comfort. We're refining the traditional workplace through connecting practices back to established habits and techniques. New-ish Leadership Kate Mulligan Co-founder Supa Chantschool Co- founder Find Out More

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