You stayed up a little later than you should have, only to find yourself exhausted and groggy at work the next day. And, you feel like this is becoming a habit. You know you should get more sleep, but how?
1. Create a Sleep Schedule
The average adult should clock between seven to nine hours of sleep each night. Make sleep a priority by setting both a bedtime and a wake-up time. Stick to these hours whenever possible. (Weekends count too!) Not only will a schedule allow you to set aside the rest time you need, but also the routine will help you fall asleep and wake up more easily.
2. Unplug at Night
Phones, tablets and laptops all give off short-wavelength blue light that interferes with the production of the sleep-inducing hormone melatonin. As a result, using your devices makes you feel more alert at night. Reduce blue light’s effects by putting away electronics at least an hour before bedtime.
3. Wind Down Before Going to Bed
A calming activity at the end of the day allows you to relax and sleep better. Your routine doesn’t need to be elaborate, but try to keep it low tech and stress-free. Options may include reading, journaling, coloring, solving puzzles or listening to music.
4. Avoid Caffeine Late in the Day
The half-life of caffeine is three to five hours, and the remaining amount can stay in your body for a long time. Caffeine makes it harder for you to fall, and stay, asleep. In fact, one study found consuming caffeine six hours before bedtime reduced total sleep time by one hour.
5. Nap Smart
The good news is, naps aren’t off limits. However, like caffeine, a long nap late in the day can throw off your sleep schedule. Experts recommend short naps, between 20 to 30 minutes, before 4 p.m.
Regular exercise is good for both health and sleep. Workouts can strengthen circadian rhythms, increase daytime alertness and improve the quantity and quality of sleep. If training for 5K runs isn’t for you, consider alternatives such as yoga, recreational boxing or team sports. Even a daily 10-minute walk around the block can have a positive effect.
7. Rethink Your Bedroom
Turn your bedroom into a sleep sanctuary. Remove clutter, workspaces, electronics and even the TV. Invest in a comfortable mattress, sheets, pillows and/or room darkening curtains to make this space extra cozy and restful.
8. Talk to Your Doctor
If, despite your best efforts, you still feel tired, check in with your doctor. Medical conditions ranging from depression to sleep apnea can cause sleep problems. Your doctor can diagnose potential causes and develop a treatment plan.
Is Your Current Job Exhausting?
If you are struggling with late hours, poor work-life balance or stress-related insomnia, it may be time to explore other opportunities. At FirstStaff, we help job seekers find work they love. Check out our available openings in Arkansas and Paris, TX today!