ThoughtsIn the first article, we explored how self-awareness can ease stress, support resilience, and sharpen focus. This one covers three more reasons: sleep, a steadier body and a habit that fits a busy shift.
Healthcare professionals pay a physical price for demanding work. Broken sleep, long hours and constant alertness take their toll. A short daily self-awareness practice will not fix that on its own, but it can be one useful part of looking after yourself.
This is general information. It is not a treatment, and it does not replace advice from your doctor.
Reason 4: Better sleep
What is happening. Sleep deficiency is linked with many long-term health problems, including heart disease, kidney disease, high blood pressure, diabetes and stroke. In the short term, it can cause daytime sleepiness, low mood, poor memory and poor concentration.
Why it matters. For people who make decisions about others' care, tired thinking can lead to more mistakes. Shift work makes it harder to protect good sleep.
What helps. A slow breathing practice before bed can help some people unwind, though the evidence is modest. It works best alongside good sleep habits:
Keep a regular sleep schedule where your roster allows
Make your bedroom dark, cool and quiet
Avoid caffeine late in your shift and alcohol close to bedtime
Put screens away for a short while before sleep
If you have trouble sleeping for weeks, speak to your GP.
Reason 5: A steadier body
What is happening. Slow, deep breathing can lower your heart rate and ease muscle tension in the moment. Some studies suggest that regular mindfulness practice is linked with small improvements in blood pressure, though the effects are usually modest.
Why it matters. Long hours and high stress put strain on the heart and body. Small steady habits are easier to keep than big changes.
What about immunity? Early research is exploring whether mindfulness affects inflammation markers and immune function. The evidence is still developing, so treat it as a possible extra, not a reason to skip vaccination, hand hygiene or protective equipment.
Reason 6: A habit that fits a busy shift
What is happening. Most people don't fail at self-awareness practice because it doesn't work. They fail because it never gets a regular slot in the day.
Why it matters. Small and regular beats long and rare. Two minutes every day beats an hour once a month.
What helps. Attach it to something you already do, and keep the bar low. If you miss a day, start again without judgement.
Four steps to start
Start small. Begin with two to five minutes. A short break, a parked car or a quiet corner is enough.
Make it a routine. Link it to a fixed cue, such as after handover, after you wash your hands at the end of a shift, or just before bed.
Create a calm spot. Find somewhere you will not be interrupted. A quiet room, a garden or a parked car all work.
Use a guide. Guided audio can give structure when you are starting out. Headspace, Calm and Insight Timer are three widely used options. Try one or two and keep the one you will actually use.
Where does your wellbeing stand?
Your Past Explains Where You Have Been. Today Decides Where You Go.
Every clinician carries a history: the shifts that stayed with you, the patients you still think about, the habits you picked up just to get through. It’s easy to let that history decide who you are allowed to be.
But your past is a record, not a verdict. It explains how you got here. It doesn’t write the next chapter. The next chapter begins with a choice, and you can make it today.
“Your past explains where you have been. It does not decide where you are going. That choice begins today.”
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Self-awareness supports Rest and Thoughts, two of the eight pillars of wellbeing in Maris Metrics, alongside Willpower, Breathing, Hydration, Nutrition, Movement and Sexual Vitality. If you are not sure where the strain is building up, start with our free compassion fatigue assessment. It takes about 8 to 10 minutes, is private, and shows you where to begin.
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Key Takeaways
Poor sleep is linked with many health problems, and good sleep habits matter most.
A slow breathing practice may help you unwind before bed.
Slow breathing steadies the body in the moment. Longer-term effects on blood pressure and immunity are modest or still being studied.
Small, regular beats, long and rare. Link your practice to something you already do.
If you have persistent sleep problems or distress, see a doctor or contact a support service.
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General information only. It is not a substitute for professional advice.
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