Mental balance, sleep and digital habits

Be present in the moment

To a great extent, health is about our mental well-being, which, among other things, means that it is important to remember to relax. When you relax, your brain recharges, which allows you to be present in the moment. By using mindfulness, prioritising your sleep and focusing on healthy digital habits, you can significantly improve your health and well-being.

Healthy digital habits

We live in a digital world with constant access to a huge universe of exciting opportunities. But it is also a world where we are available 24/7, which poses a bit of a health challenge. We check our phone up to 150 times a day as we click, push and swipe somewhere between 2-5,000 times. It affects our ability to be present, our concentration and may, at worst, contribute to a stress diagnosis.


Sound sleep is key to finding calm in a busy everyday life because, after a good night’s sleep, you feel energised and awake. A good night’s sleep is also important for many other reasons that greatly impact your state of health. When you sleep, the body tissue restores and your immune system strengthens. In addition, sleep prevents a wide range of lifestyle diseases, regulates your appetite and improves your mood.

Two specific tips to ensure a good night’s sleep
  1. Turn off your TV, computer, tablet and smartphone before 21:00. The blue screen light makes it difficult to fall asleep.
  2. Go to bed no later than at 22:00 as this is when your body releases most of the sleep chemical dopamine.

Source: Vidensråd for Forebyggelse, 2015

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Mental balance through mindfulness

Mindfulness is about being present in the moment. - when it comes to your feelings, choices and thoughts. Many people feel pressured throughout a workday, which is often busy, demanding and complex. Mindfulness can help you to be present and to find inner peace and strength, so that you are equipped to handle a hectic day. You can practice mindfulness through meditation and awareness exercises. Mindfulness exercises can also be combined with light physical activity such as a walk in the fresh air or yoga.

Three tips for reducing stress
  • Take short breaks at work where you think about something other than work. Take a walk, meditate or chat with a colleague about something that is not work-related.
  • Stay connected to your body and your breathing throughout the day. Stress signals mostly manifest themselves in your body, and, therefore, it is important that you don’t just stay “in your head” with thoughts about work.
  • • Do something during the day that makes you happy and gives you energy. Do not always put it at the bottom of the list for late in the evening when you are exhausted.

    Source: Chris Norre, Mindbusiness.

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PFA Healthcare Hotline - inspiration for a healthier lifestyle

As a customer with PFA Pension, you can get help with, for example, changing your exercise and dietary habits, quitting smoking or stress prevention.
You can contact the Healthcare Hotline at (+45) 70 26 99 70, or read more by clicking the link below.