Do you often find yourself asking the question, “How can I sleep better?” The following list will help you finally get the answers you need, especially so if you’ve been struggling to stay alert at work. This guide will also help you put these days off to good use. It will show you how to rejuvenate so you can go back to work feeling more refreshed than ever!
Improve your quality of sleep[caption id="attachment_110829" align="aligncenter" width="800"]
Struggling to keep your eyes open while reading this? Wish you could just fall asleep right there at your desk? If you have been feeling lethargic because of lack of sleep, you are not alone. A large percentage of adults have trouble falling asleep. So do not be surprised if just like you, your officemates are going through the day feeling weary and bogged down by brain fog and asking themselves, “What can help me sleep better?”
The good news is that lack of sleep often comes from a lack of routine and bad habits. This means you can correct your ways and improve your sleep and your quality of life during your waking hours.
Gradually power down[caption id="attachment_110823" align="aligncenter" width="800"]
You must understand that people do not just fall asleep on command. Your body simply does not have an on-off switch. Falling asleep involves a process. Start to power down an hour before bed. You can spend the first 20 minutes preparing for the following day, such as packing your lunch and laying out tomorrow’s attire. Spend the next 20 minutes getting cleaned up and changing into your pajamas. You can then spend the last 20 minutes doing a soothing activity that will help you go to sleep more easily.
Maintain a sleeping schedule[caption id="attachment_110822" align="aligncenter" width="800"]
Sure, it can be tempting to sleep in during your days off of work, but it pays not to give in. Straying from your usual sleeping schedule will throw your sleeping routine off. You will end up disrupting your internal clock. By the time your workday arrives, it will feel as if you have flown from the US to the Philippines. You’d practically be experiencing a social jet lag!
Use light and darkness to your advantage[caption id="attachment_110827" align="aligncenter" width="800"]
To reinforce your sleep routine, make use of light and darkness. Darkness promotes the production of the hormone called melatonin, which regulates sleep. Sleeping in total darkness will help you properly condition your body for slumber. In the morning, make sure you are exposed to ample light, which will help shut down the production of melatonin and prep your body for the day’s activities.
Put together a sleep sanctuary[caption id="attachment_110826" align="aligncenter" width="800"]
Turn your bedroom into a sleep haven. Invest in a good mattress. The Uratex Premium Orthocare mattress, for one, uses orthopedic foam that effectively provides back support and pressure relief that ensure a good night’s sleep. Add in warm blankets, soft sheets, and a pillow that offers adequate support. Bring in blackout shades or curtains that can block light coming in through the window even during daytime. This way, you can have refreshing naps even when nightime has yet to arrive.
Keep the temperature in your bedroom down[caption id="attachment_110821" align="aligncenter" width="800"]
Your body’s temperature tends to dip during sleep, allowing you to fall into the restorative slow-wave sleep or the REM. A study conducted in 2012 revealed that when the bedroom is too hot, people tend to wake up more frequently and to sleep less deeply. The ideal temperature for your bedroom is 68 degrees Fahrenheit, or a couple of degrees lower than during daytime.
Keep stress away from your bedroom[caption id="attachment_110831" align="aligncenter" width="800"]
Avoid piling work documents on your nightstand or anywhere in your bedroom. If you use your laptop for work, then it’s best stored away from your bedroom as well. Reminders of work pressures are likely to prevent you from having a restful night. Leave everything work-related behind you as you enter your bedroom.
Properly schedule your dinner[caption id="attachment_110832" align="aligncenter" width="800"]
Dinner is often the largest meal of the day. It’s important that you have it at least two hours before bedtime. Having a heavy meal before sleeping will keep your digestive tract working overtime in a way that will keep you from falling into deep slumber. This is especially true if you’ve had a rich, spicy, and fatty meal, which exacerbates acid reflux and disrupts sleep.
Take the right snacks[caption id="attachment_110833" align="aligncenter" width="800"]
A growling stomach will not do you any favors either. Taking a snack before bedtime is fine so long as you choose the right food. Avoid the usual Chinese food and pizza, and opt for those that contain tryptophan and carbohydrates. Tryptophan is an amino acid that the brain uses to produce sleep-inducing serotonin. Carbohydrates, on the other hand, helps keep tryptophan available in your brain. Snack combos that provide this dynamic duo are bananas and almonds, cereal with yogurt or almond milk, and grain crackers with peanut butter.
Avoid caffeine in the late afternoon[caption id="attachment_110830" align="aligncenter" width="800"]
Avoid drinking caffeine four to six hours before bedtime, as its effects can last for several hours. Caffeine also delays your body’s circadian clock, which tells your body when to wake up. Beyond just avoiding coffee, watch out for possible caffeine content in your drinks, such as teas, sodas, and root beer.
Understand the benefits of napping[caption id="attachment_110834" align="aligncenter" width="800"]
Napping can increase your alertness, which will allow you to pay better attention during staff meeting and work more effectively on tedious office work. You will also feel less impulsive and enjoy improved mood, as napping saps crankiness. Napping also improves memory and creativity, helping you become more effective at your job. You even get to save some cash, as you’d be less likely to buy coffee or energy drinks.
Learn how to nap smarter[caption id="attachment_110820" align="aligncenter" width="800"]
Now that you understand the benefits of napping, it’s time to learn how to do it the smart way. You need to properly do it, so it does not disrupt your body clock. First and foremost, make sure you do not sleep too late into the day. Mid-afternoon naps are most advisable, particularly those taken around 3 PM. You should also find a quiet and cool place to doze off. Your bedroom would be perfect if you’re on holiday from work. Keep your naps short, around 30 minutes, so you can avoid waking up from a deep sleep and ending up feeling even groggier.
Drink coffee before your nap[caption id="attachment_110828" align="aligncenter" width="800"]
This may seem counterintuitive, but it’s been proven to be an effective hack. Drink coffee before nodding off. It takes time for caffeine to fully take effect on your body. The effect of caffeine is most likely to kick in as you wake up from a short nap, making way for increased alertness.
Plan your naps[caption id="attachment_110824" align="aligncenter" width="800"]
Just like sleep, naps should be scheduled. A nap routine will keep you from disrupting your body clock. Plan your daily naps in advance. Do not break your schedule even while you are on a holiday. If anything, your days off are perfect for recharging, as you have access to your sleep sanctuary.
Quiet down the mental noise[caption id="attachment_110825" align="aligncenter" width="800"]
A great way to spend your holiday is to meditate. Stress and anxiety are known to induce insomnia. Quieting down the mental noise by engaging in meditation can help you manage negative thoughts and emotions. A study conducted by the British Psychological Society revealed that mindfulness meditation helps you regulate the thoughts and emotions that keep you up at night. Take the time away from work to explore meditative practices and start to feel more centered and recharged. You’ll soon be eager to go back to work and put your best foot forward!
The list above should effectively answer your question of how to sleep better. So on your next work holiday, find a mattress for sale, stack up on the right snacks, and work on a meditative routine that will help you get better sleep, among other things. You’ll soon be able to function much better and feel more alert at work. You might just get that promotion you’ve been eyeing!