There are many challenges when it comes to prosperity in the office. Many of the challenges are about things that we can not influence to a full extent, such as a bad office chair or too little daylight. But there are several things we can do to get good well-being and even improve it in the workplace.

You just got to work and you already feel tired, you may not have slept enough. Sleep deficiency is a major factor in poorer well-being.

To keep your head tight during the day you should sleep between 7 and 9 hours each night. It is also good to go to bed and wake up the same time every day, even on weekends. The bedroom should be dark and cool when you sleep, the phone and the TV usually have a negative effect if you use it just before you sleep. Kyäni Sunset is the perfect addition for a good night’s sleep. The omega-3 fatty acids in the fish oil, which come from wild salmon and the fat-soluble vitamins are best taken in the evening when the body’s metabolism is at its best. Kyäni Sunset will give your body the valuable ingredients it needs to recover at night, which will improve your sleep. Taking a Kyäni Sunrise in the morning will help you become more productive during the day, because the vitamins B2, B3, B6, B12 and Pantotene Acid (B5) help the body to reduce fatigue.

No matter what you eat for lunch, make sure you do not eat it at your desk. If you still want to do it, be sure to wash your hands with soap and warm water and also clean all surfaces before eating them. In 2007, a study from the University of Arizona showed that the desk has 100 times more bacteria than a kitchen table. It may also be useful to go to and from the lunch place. Adding two minutes to walking per hour can help office workers to compensate for the time you are sitting * from the University of Utah.

Do you feel regularly overwhelmed, anxious or stressed at work? You’re not alone. A survey conducted in 2014 by researchers from Harvard T.H. The Chan School of Public Health, in collaboration with the National Public Radio and Robert Wood Johnson Foundation, showed that one in five employees had experienced stress at work over the past year. There are, of course, many reasons for stress that can not be affected, for example, for many tasks, low salary and work that is not motivating. But something that you can influence is the way you handle the symptoms of stress. Take time for yourself, do not let your vacation days burn in and learn new techniques to relax, such as meditation or deep breathing exercises.

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*The study was published online in the Clinical Journal of the American Society of Nephrology.