By Monday morning, most of us are already longing for the weekend. Could shrinking the work week help us to be more relaxed, and thus more productive?

As a culture, America is obsessed with work. We go on fewer vacations than almost any other nationality, with millions of hourly workers without any paid time off at all. Even when we’re not physically at work, we’re scanning emails or practicing presentations. We’d like to think that a 60-hour work week brings us that much closer to success, but some research suggests being on-call 24/7 is doing just the opposite.

British architect Irena Bauman recently told BD Online that she’s closing her offices on Friday and shifting the firm to a four-day work week. “We are working a “five days in four” week because how we live as individuals has consequences for everyone else,” Bauman said. “We are not waiting for anyone else to resolve our problems. We are looking instead for how we can make our own small changes, which, if made by others too, could have a significant socially and economically beneficial impact. One of these small changes is to alter the balance between work and private life.”

Lots of companies talk about wanting employees to have a good balance between professional and personal activities, but few of them actually go the extra step by giving you more time to yourself. But forcing workers to juggle too many responsibilities within the tight parameters of a 40-hour work week almost always means a decrease in productivity, not the other way around. While counter-intuitive, businesses looking to get the best from their employees all eight hours of the day might want to consider shrinking the work week.

A new and growing body of multidisciplinary research shows that strategic renewal — including more time away from the office and longer, more frequent vacations — boosts productivity, job performance and, of course, health, according to the New York Times. “Spending more hours at work often leads to less time for sleep and insufficient sleep takes a substantial toll on performance, writes Tony Schwartz. “In a study of nearly 400 employees, published last year, researchers found that sleeping too little — defined as less than six hours each night — was one of the best predictors of on-the-job burn-out. A recent Harvard study estimated that sleep deprivation costs American companies $63.2 billion a year in lost productivity.”

Adventurous bosses like Bauman hope downsizing from a five day work week will push employees into using office time more efficiently. If you have a deadline looming, but don’t want to sacrifice any of your “Friday free time” you’re more likely to find a way to get it done by Thursday. Likewise, the dangling carrot of a three-day weekend every week is more in tune with the way humans are programmed to operate. As Schwartz explains, “Human beings aren’t designed to expend energy continuously. Rather, we’re meant to pulse between spending and recovering energy.” More time to recover means the ability to give full effort when it’s time to perform, rather than constantly operating at half-steam.

Have you ever worked for a company that utilized a shorter work week? Tell us about it in the comments!

Image: Glen_Wright

The post Could A Four-Day Work Week Make Us More Productive? appeared first on EcoSalon.

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Before going to bed, stretch out.

The day’s tensions are held in your body, so a gentle, relaxing stretching session. Even a brief one can do you a world of good.

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Wear comfortable clothing – or none!

You might be surprised to find that going to sleep in your birthday suit helps you get more relaxed. Or, simply changing the type of PJ’s you wear can work wonders. If you’ve been sticking to cotton or flannel, try bamboo, which breathes well.

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Skip the bedtime TV show.

I know a lot of people that like to fall asleep to the TV, and if that works for you, great. But if you find yourself wired after watching Colbert or the midnight sci-fi flick, take the hint and turn off the tube. With all those flashing images, TV stimulates the brain and that’s the last thing you need if you’re trying to sleep.

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Unplug electrical appliances in your bedroom at night.

The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

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Keep your workspace separate from your bedroom.

Using your laptop in bed, or even having your desk right next to your bed will keep stress and sleep intertwined – not a good combination. If you can, remove clutter your sleeping space and make it harmonious and beautiful. Perhaps some beautiful art or make an altar of special objects – anything but the office supplies!

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Snack smart.

Is it too health-nut of me to remind you not to drink coffee or eat sugary snacks before bedtime? Hey, even a few bites of dark chocolate were enough to keep me up an extra few hours one night recently, so watch what you eat in the evening. Good choices are nuts, cheese, and nut butters.

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Is your mattress uncomfortable?

Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

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Keep oxygen circulating in your bedroom.

If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

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Aromatherapy

Try aromatherapy to help you relax and sleep. Some great essential oil choices are lavender, ylang ylang, clary sage, vanilla and more.  Saffron Rouge, our favorite online beauty and personal care shop, has a wonderful selection of organic essential oils and – our editor’s favorite – a roll-on herbal Sleep formula containing lavender.

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Melatonin

Melatonin is a hormone produced in the brain that regulates sleep cycles and synthetic melatonin pills are a gentle, over-the-counter option for helping you get to sleep. There are a few contraindications and potential side-effects, so do your research before taking it, but in general melatonin is considered a very mild and helpful supplement.

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Listen to relaxing music

Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

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Tea

Try the old standard for nighttime relaxation: chamomile tea. If that’s too wimpy for you, check out the recipe for EcoSalon’s Sweet Dream Elixir. If you consume dairy, a glass of plain old warm milk can help, as well.

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Save shower or bath time for your evening ritual.

The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

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Valerian root

This is a well known drowsiness-inducing herb. It is generally considered safe, with few side-effects, but as with any supplement, do some research and chat with your health care practitioner before deciding if it’s the right remedy for you.

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Kava

The Hawaiian kava root is also well known for its relaxing properties. I tried it a few times when I was living on Maui and I can tell you that it does have a soothing, relaxing effect without any major hangover or side effects. But kava root is not the ideal herb for everyone. Do some research before trying it, and get pure kava powder.

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Wear a sleep mask.

We sleep best in total darkness, and those little slivers of light from the streetlamp outside your window or the bright numbers of your digital alarm clock are enough to be a distraction. Simply slip on a mask and enter your own dark cocoon.

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Save bedtime for relaxing activities.

You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

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Write your worries or your to-do list.

If your mind is racing, grab a notebook and write everything down. Write write write until you’re out of things to write about, until you’re tired, even bored – then you’ll be able to shut your eyes and sleep.

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Use a pleasantly scented dream pillow.

It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

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Slow, deep breathing.

Before you go to bed, do some deep breathing – this will help relax you. Anytime you notice your mind has drifted away from your breath, gently bring it back. Or do this meditation lying down in bed and you’re sure to fall fast asleep.

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Images: Raul A., j/f/photos, helgasm, Aaron Escobar, buidl-lemmy, avlxyz, bedzine, Bohman, bitmask, kanko, krikit, ClatieK, nhhsp, fabaudrey, michael reuter, OUCHcharley, craftycrafty, tranchis, kaibara87, lepiaf.geo, Stephen Mitchell

The post Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning appeared first on EcoSalon.

Naturally, I came across two articles in the New York Times discussing the effects of computers, technology and PDA’s on our lives, just as I was preparing to head out on a solitary 3-week artist retreat in Colorado. The need to get away from the whirlwind of daily life in order to find time and space for reflection was not a new concept for me.

The articles focused specifically on the brain, and its need to recharge (ironic digi-analogy, yes). The first, “Outdoors and Out of Reach, Studying the Brain” follows neuroscientists on a journey off the grid to study the affects of digital devices on our brains. The second, “Digital Devices Deprive Brain of Needed Downtime,” takes a look at people’s extreme multitasking using technology while exercising, and references personal accounts of gym users who simultaneously watch TV and surf the Internet, while jogging or aerobicizing on a workout machine.

Personally, I’ve never much liked gyms or treadmills, and instead have always preferred to run outside. Even then I find myself bringing along my iPhone so that I can listen to music along the way. (Oh, and then I won’t miss any calls or texts that way, did I mention that?)

It occurred to me that this is one reason why I’ve always loved gardening. It’s an opportunity to step outside, get outdoors and commune with plants and living energy while taking a break from the technology lurking indoors. A moment of quiet meditation, watering, weeding or simply inspecting one’s plants’ progress gives the brain a chance to take a break.

So, head out to the garden and take a moment. Let your thoughts wander, feel wonder at the amazing changes in natural life, and allow your mind to rest.

Image: quinn.anya

The post Take a Brain Break appeared first on EcoSalon.

Just when I was starting to feel good about my DIY granola bars, along comes a couple with a do-it-yourself project that makes my attempt look small time. Portland, Oregon residents Mariah Morrow and Ryan Lingard built themselves a 130-square foot cabin in the mountains where they can retreat, relax, and go completely off the grid.

The couple named the cabin The Signal Shed and outfitted it with, well – nothing. There’s no running water or electricity and it relies on a wood-burning stove for heat. That said, this rustically luscious cabin is beautifully decorated and cozy.

Morrow and Ryan chose the location carefully so it would blend into its surroundings, then built it on a platform designed to protect the delicate foliage of the forest floor. Using recycled building parts and uncovered treasures on Craigslist, they built the structure in a mere two weeks. The cost? $57,000 which includes the price of the land.

For $1,000, you can buy the plans from Lingard and build the same cabin in your neck of the woods. Or, for $18,000, he’ll deliver a ready-built Signal Shed right to you. If you want a tiny, eco-responsible getaway of your own, you can’t top a cabin like this. While you’re there, you can practice making granola.

The post Tiny DIY Cabin Gets You Off the Grid and Back to Nature appeared first on EcoSalon.

I’ve discovered the ultimate plant for green health: lemon verbena. The leaves from this plant make some absolutely delicious tea.

Alice Waters is a big fan of lemon verbena tea, I learned upon reading her biography. I later tasted it myself for the first time from dried leaves of a plant grown at the Edible Schoolyard, Waters’ educational, middle school kitchen and gardening project. I then understood – as the name implies – lemon verbena tea has an extremely soothing citrus flavor.

I since acquired my own plant, and it’s growing like a weed in a pot on my deck garden. I lucked out because my deck gets a ton of sun and the lemon verbena plant likes a lot of direct light. Once the plant is established, remove some of the leaves, lay them out to dry and store in mason jars or an airtight container.

To make tea, steep around one teaspoon of dried herbs in one cup of hot water, or see these recipes for using fresh leaves. (Or, make your own lemon verbena ice cream!)

Lemon verbena has great health benefits. It aids with relaxation and digestion, and apparently it can also help with relieving cramps.

Now that I’ve fully embraced drinking tea from loose, dried herbs, I’ve realized how fun it is to create your own blends. Add a peppermint plant to your herb garden, and make your own mix of lemon verbena and mint. Delightful!

See a few more tips on growing your own lemon verbena plant here.

Image: Nani Kora

The post Infuse Your Life with Lemon Verbena: DIY Tea appeared first on EcoSalon.

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1. Butterfly Pose

How-to: Sit with your knees close to your chest. Relax your knees out to either side, and gently press the bottoms of your feet together. Hold your feet or your ankles.

Tips: Lean forward slightly, so you can feel your “sit bones” on the ground. You can round over your feet to open up your back and relax your neck, or stay more upright and breathe your chest.

Benefits: Opens the hips. Calming. Deep breath in, stress out.

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2. Child’s Pose

How-to: From hands and knees, untuck your toes and lower your hips back to your heels. With knees apart or together, lie your body on your thighs and rest your forehead on the ground. Arms can be straight forward on the ground, or reaching behind you for an extra shoulder release.

Tips: Before relaxing completely, press your palms into the ground with arms straight and elbows lifted, pushing your hips firmly back toward your heels. For an extra back release, breathe deeply into your whole back. Use this pose to rest between challenging poses.

Benefits: Opens hips and back. Calming.

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3. Pigeon Pose

How-to: From a low lunge, lift or walk your front foot over so the ankle is behind your opposite wrist. Lower your back knee to the ground, and using your hands for support at the front of your mat, lower your front knee behind your wrist. Front shin can be parallel to the front of your mat, or angled slightly back. Walk your hands forward and come on to your forearms, or extend your arms and body out on the floor in front of you.

Tips: Before coming forward, walk your hands back so your body is vertical over your hips, breathe and press into your hands to take some weight out of your hips and roll them square to the front of your mat. Take your time coming forward, and keep the front of your body long and open.

Benefits: Opens the hips and the fronts of your upper thighs. Increases flexibility.

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4. Reclining Goddess Pose

How-to: Lie down flat on your back. Lift both knees up, bringing your feet right behind your hips. Let your knees fall open to either side, bringing the bottoms of your feet together.

Tips: To get a great hip opening, it’s good to stay in this position and breathe for several minutes. If you feel some pain in your hip joints, slide blocks (or rolled up blankets) under your thighs toward your hips, picking a spot on each side where your thigh is supported and able to relax without pain.

Benefits: Opens the hips. Calming.

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5. Happy Baby

How-to: Lie down on your back, and bring knees into chest. Keeping knees deeply bent, bring bottoms of feet to face upward, and hold the outsides of feet with your hands. Use the weight of your arms to release knees toward the ground.

Tips: For a deeper hip release, bring your elbows to press on the backs of your thighs just behind the knees, wrap your forearms behind your calves, and hold the outsides of your feet with your hands. Don’t use a lot of force here, just breathe and relax.

Benefits: Opens hips.

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6. Corpse Pose

How-to: Lie down flat on your back. Feet can be about mat width apart, arms straight, palms up.

Tips: Relax. Follow your breath without trying to control it. Notice what’s going on in your body. Catch your thoughts as they come along and let them go.

Benefits: Good for body awareness and relaxing. Also good for noticing how persistent thinking can be.

Editor’s note: This is a guest post from MindBodyGreen.

Image: lululemon athletica

The post 6 Yoga Poses to Help You Chill Out and Wind Down appeared first on EcoSalon.

As hungry workers nationwide kiss moral-boosting bonuses and office parties goodbye, at least one Minnesota employer is adding rather than subtracting a perk for his people: an organic vegetable garden for enjoying the fruits of their labor.

The Dude Ranch in Delano, Minn. (30 minutes outside downtown Minneapolis) is the brainchild of Fred and Sarah Haberman, Co-Founders of Haberman Public Relations. Based on a community-supported agriculture (CSA) model, the plot is a working garden that has replaced the water cooler as the employee gathering place. But instead of spreading gossip, salaried locavores are spreading seeds, hoeing, raking and fertilizing fresh tomatoes, onions, potatoes, peppers, peas, green beans, herbs, broccoli, cabbage and beets.

“At the end of the day, it’s an experiment but one that is reaping incredible rewards,” a passionate Haberman tells me. “People are coming out to the farm, relaxing, learning where their food comes from and what it looks like when it is in the earth.”

Among the staff nurturing greener pastures are urban apartment dwellers in downtown Minneapolis who have never done any gardening or spent time in the country. This includes public relations executives representing Haberman clients like Organic Valley, Annie’s Homegrown, Country Choice Organics, NCGA (National Coop Grocers Assoc), and the Organic Trade Association, to name a sustainable few.

“It’s our mission to tell the stories of food pioneers in the organic and sustainable agriculture realm and working the garden lets us learn as much as possible about what our clients go through as they grow food so we can walk our talk, so to speak,” says Haberman.

That talk naturally includes corporate speak, such as “team-building opportunities” and “economic incentives” which are motivators for Haberman in landing this back-to-nature account for his underlings.

In terms of the big picture, he’d  like to inspire other businesses to adopt his farm model and replace health care memberships and other perks with a field of dreamy crops. Hey, if the White House can do it, why not Pepsi?

“The idea of creating a movement, getting other companies to adopt this new employee benefit really excited me because so many good things happen,” he says. ” You create an opportunity for people to buy foods without pesticides; you get families meeting each other in a calm rural setting; and allow more conscious food choices.”

Haberman staffers, aided by a few experienced gardeners, will spend the summer and fall planting, tending and harvesting their own produce. Minneapolis is known for its big chills and strong weather patterns, and Haberman says he and the staff have been learning more about how that effects the crops as they play farmer on days off.

“The ground in the beginning of this year was so dry it was like concrete, three inches below the surface,” Haberman remembers. “Today it rained and all I could think was ‘thank God!’ You open your eyes and snap out of your urban bubble and understand what small farmers are going through. Their income is largely based upon the weather.”

But what if it turns out to be like Green Acres and the city folks decide to leave their concrete jungle for the rural paradise?

“I guess we’ll just have to change our business model,” jokes Haberman, who adds he many workers are now heading out to the garden without his directing the activities. “I put something in motion and it’s exciting as it takes hold.”

Meantime, the company is planning its first Dude Stock at the ranch this fall, a party to celebrate the harvest. Haberman put the concept on the web and the community is responding enthusiastically, including a chef from the organic restaurant, Corner Table, who has offered to come cook at the event.

“A lot of us are cooking what we are growing, but this guy is head and shoulders above the rest.”

Images: Haberman Modern Storytellers

The post Organic Veggie Plot Is the New Office Gathering Spot appeared first on EcoSalon.