Sleep is crucial to your performance on a workday, read these tips to ensure you get that much needed sleep to prepare you for the day.
Try to have a consistent sleeping pattern
Having an irregular sleeping pattern can mess up your circadian rhythm. If possible, it’s best to try and control when you go to bed and when you wake up, it’s also best to avoid naps. In maintaining a regular sleeping pattern, your body clock will automatically set itself for you to feel tired at the same time every night, particularly useful when you need enough sleep to get up at the same time every day for work!
With mobile phones being the biggest offender, blue light emitted from screens is known to disrupt your circadian rhythm and decrease melatonin, a hormone that makes you feel sleepy. We’re all guilty of checking our social media before calling it a night, but it’s best to avoid screens before bedtime.
Reduce caffeine intake
Sometimes we need coffee to get through the day, and that’s ok. But it’s best to limit the amount of coffee you drink and to avoid drinking it too soon before bed, as the stimulant properties of caffeine could keep you up all night! For a lower caffeine alternative, try tea.
If you suffer from anxiety or tend to overthink, this can prevent you from having a healthy night’s sleep Meditation can clear your mind of bothersome thoughts that keep you up in the middle of the night. Try meditating for at least five minutes a day to reduce any stress levels.
Exercising during the day will get your heart pumping enough for you to feel tired once it’s time for bed. Try some cardio such as a short jog, this is particularly useful if you’ve been sitting at an office desk all day and have a tendency to become restless.