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5 Ways to Achieve a Peaceful Night of Sleep

It’s not uncommon to toss and turn, squeeze your eyes shut and count backwards from 100 while trying to get that long awaited good night’s sleep. Studies have found that around 1 in 3 people have at least mild insomnia.

For years, scientists have been in disagreement regarding how to ‘treat’ sleep deprivation that approximately 60 million Americans struggle with each night. Still, there is much disparity in proposing one accepted solution. But there are ways to fix it.

Here are five ways you can restore your disrupted sleep cycle:

  1. Reduce Stress Levels: Most likely, one of things keeping you up at night is your mind racing about all you have to do the next day, or that fight you had with your significant other. Stress is the leading cause of restless nights here in the US. Some advice: Do not go to bed angry. Also, avoid the excessive caffeine and energy drinks throughout the day.
  2. Peace and Quiet, Eliminate Noise: Give your mind the rest it needs to fall into the deep sleep you hope for each night. Falling asleep to the TV keeps your mind working and interrupts your sleep cycle. Noise free is the way to go!
  3. Eat Light, Eat Early: It’s best to eat 3-4 hours before you settle in for the night. Going to sleep on a full stomach will keep your body working all night to digest that late night snack. Your body will thank you in the morning after eating an early, light meal.
  4. Morning Rituals: Make a routine. Wake up at 6am and exercise before work, get your day started early rather than rolling out of bed and into the office. This routine will help to prepare your mind for sleep hours later.
  5. Be Proactive: If you’re not sleeping well, then do something about it. Change up your habits. Improvements aren’t going to happen overnight, this must be something you are diligent about; you must work hard to see change.

A good night’s sleep will help support a productive, gratifying day of work. Being well rested is at the very core of an improved lifestyle. At Shift, we want our members to be operating at 100%, so we hope these tips will help those struggling to find that peaceful night of sleep.

3 Ways to Get Moving at Work

It’s 6am. Your alarm goes off and you roll over to hit snooze. You take those extra five minutes to mentally prepare opening your eyes for the day. It’s 6:05 and you finally arise, feet hit the ground and you walk to the sink to brush your teeth. If you’re like me and work in an office, this may be some of the only moments that you get on your feet. Sure, you walk to the car, walk into work, walk to get coffee and may even dabble in an hour of exercise that day. But is that enough?

A study conducted by the Mayo Clinic has proven that remaining sedentary for long periods of time increases your risk of metabolic syndrome. This results in increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. But you work out right? You take a break and go on a run or you start off your day with a spinning class. Unfortunately, research shows that—while this may help mitigate risk—it doesn’t particularly curtail the effects of elongated sitting.

So what can you do to combat these risks? Constant, steady movement throughout the day is key. And unfortunately this may be the only solution. While we understand that this can seem unattainable with the work life so many of us are consumed by, there are several small changes you can make to largely benefit your health & wellness.

  • Improvise your desk situation. If all you have is a desk, then why not add a lift to your computer so that it can meet you at eye -level while standing? Don’t want to spend money on a mount? Grab stacks of unused computer paper and set your laptop on top of that homemade computer stand.
  • Use an ergonomic desk. Don’t have enough paper lying around to create a mount? Go ergonomic. The offices at Shift are stacked with ergonomic desks, and most of them are automatic. This forces you to stand all day, and you can bust out some dance moves, too.
  • Eat lunch standing up. Shift’s community kitchen is a great place to take a lunch. Grab your leftovers and head over to the tall barstools. Kick those bad boys out of the way and enjoy. Hey, chances are you’ll take part in stimulating conversation with a fellow member. Get your blood flowing and network, all the while retaining sustenance.

It’s proven that moving and standing pushes your body to trigger natural processes that break down sugars and fats. You’ll also increase your energy levels, jumpstarting your productivity at work. See, it’s a win-win.

Faces of Shift with Madison Carroll

Getting to know your colleagues can take time. But it’s so important to open up and share meaningful conversation, develop inside jokes and gather insight on those who surround you on a daily basis. It keeps us quick-witted, happy and sane. We want to provide that sense of comradery for our members, even if they don’t work for the same company. Our members have expressed interest in getting to know one another, so we’ve developed a platform to better share company backgrounds and personal interests via Shift Member Shout-Outs.


Shift Member Shout-Outs represent a way for our members to share their story. We’re excited to share our first, with member Madison Carroll—event planner and yogi extraordinaire! Check it out below:


Madison! Thanks for taking the time to chat with us. We’d love to get to know you and your company better. Could you describe your business in your own words?   

I have the pleasure of working for Bespoke Event Group. I met our President, Justin Ball, while working in co-working at Shift. We networked, and the next thing I knew I was working with Justin at Bespoke. Our company coordinates meetings and events ranging in size from small executive meetings to large conferences. We have local and national clients in many different industries. I appreciate that there is no typical day for us, and I couldn’t get by each day without sharing a laugh or two with Justin and my colleague, Chanthy Na.


Very cool. Now tell us about you. Where are you from? Why’d you move to CO? Any hobbies or interests you’d like to tell us about?

I was born and raised in Tucson, Arizona where I attended the University of Arizona for college. Growing up I spent enough time in Telluride, CO to know that I had to move as soon as I could because Colorado was calling my name. After graduating from college I picked up and moved to Denver. It’s hard to believe I have been here for about 3 years. I haven’t looked back once!


When asked why I moved, I say, “Life” but really it’s the Colorado lifestyle. I love the outdoors and the adventures that await each weekend. Frequently you’ll find me skiing, biking, hiking, swimming and running. I enjoy challenging myself physically and regularly participate in triathlons and endurance races. On the flip side, my passion for yoga keeps me grounded day to day. In 2013, I completed a 200-hour yoga teacher training program and began teaching immediately after. Everyday I grow more passionate about yoga and the philosophies that surround it.


Join me at Shift Tuesday’s at noon for yoga! My goal is to create a safe space for everyone to explore their mind, body, spirit and breath. Beginners are always welcome. In addition to teaching at Shift, I teach at Karma Yoga Center on South Pearl every Tuesday at 6:15am (for the early risers out there. ;))


Heck yeah we will join you at yoga! It seems like something you’re really proud of. What’s something else you’re really proud of, from a business standpoint?

In the fall of 2015 we organized a beautiful evening outdoor fundraising event for a local non-profit client. It was really one of the most amazing moments in my career. It’s magic when everything falls into sync at the right time.


That’s awesome. Glad to hear it. Switching gears a little bit: do you have a favorite TV show?

I have been really into The Voice (a guilty pleasure)! Other than that, usually I am asleep by 9pm- it’s ok, call me Grandma.


 Yeah, sleep is nature’s beauty regimen! Any big trips planned?

Yes, I am getting my summer gear ready for a trip to Cape Cod this summer! It’ll be my first time there, so I look forward to some beach and relaxation time.

5 Ways to Stay Healthy at Work


Ah, the new year. “New you.” We’re finally weeding through the abundance of health, fitness and mental strength articles on our social feeds. We’re bookmarking at-home workouts, pinning healthy recipes and sharing them amongst friends. Getting back into the swing of things, they say. The new year marks an opportunity for a clean slate, blank pages waiting to be filled with the idea that we can begin again. So why not begin caring about your health again?

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