When it comes to work, a good night’s sleep improves productivity and alertness. With so many workers reporting sleep problems, it’s no wonder that lack of sleep is a major health concern.
That’s why it is important to identify any sleep problems you have and to find solutions. Poor sleep decreases energy and productivity at work, and it increases health problems for you. For example, sleep deficiency increases the risk of chronic diseases like diabetes and depression. These conditions can increase the number of absences from work.
Think about how you can improve your sleeping habits and give yourself a boost at work. Keep these tips in mind when considering ways to get the most you can from sleep.
1. Create healthy nighttime habits
You probably have a morning routine you follow as you prepare for work. You also should have a nighttime routine you follow to prepare for sleep.
Create healthy sleep habits that set the mood for you before bedtime. For example, change into comfortable sleeping clothes, such as silk pajamas. One of the many benefits of silk includes relaxing fabric that helps regulate body temperature and reduce night sweats. You can also enjoy a cup of tea or other relaxing beverage before bed.
Turn off your TV and personal electronic devices about 30 minutes before bed. Get into the habit of reading a book or magazine to relax before you go to sleep. Perhaps you prefer relaxing music that helps prepare you for bed.
2. Eliminate those other unhealthy habits
Everyone leans on unhealthy habits, such as drinking large amounts of alcohol, smoking, and even eating too many sweets. All of these habits take a toll on your sleep. Not only are these bad habits a threat to your overall help, but they also distract from your body’s ability to relax.
Look for ways to cut back on these unhealthy habits and gradually eliminate them. For example, try nicotine gum as a way to replace cigarettes. Find healthier snacks to replace sugary sweets. Limit your alcohol consumption to non-work days so you can ensure it won’t impact your workweek.
3. Improve your daytime habits to improve bedtime sleep
You can also help to improve your sleep by creating better habits when you’re not sleeping. Exercise can help improve your body’s metabolism, which can help improve your sleep. You can even learn to use naps during the day to boost your restful sleep at night.
As you get older, it becomes more important to exercise regularly. Exercise improves your body’s metabolism, which slows down as you age. This also can help you develop deeper sleep at night when your body recoups from the exercise. Even with 30 minutes of exercise a few days a week, you can improve your sleeping.
You may also find naps can help improve your body’s metabolism. These are not two-hour-long naps that replace your bedtime. Instead, quick power naps of 10 to 20 minutes can improve alertness and stabilize your metabolism. These short naps will not interfere with your bedtime sleep and probably will improve it.
4. Invest in a Quality Bedroom furniture
You need a bedroom that helps you fall and stay asleep. There are important elements to a perfect bedroom, including the perfect bed. If you haven’t purchased a new bed in more than a decade, chances are you need a new one.
Your bed is arguably the most important piece of furniture you own. It needs to be comfortable because you use it for about a third of your day. Your mattress must help you fall asleep and be comfortable enough to help you stay asleep. You have many options when it comes to a mattress, and don’t worry about making the wrong choice. Most mattress sellers offer 100 days to try out your new bed.
As for your other furniture, only bring in the necessities such as a dresser and nightstands. You want to make sure to eliminate clutter in the bedroom. Keep televisions out as they can be a tempting distraction that might lead you to watch TV when you should be sleeping. Limit your bedroom to sleep and more intimate times.
5. Set the proper relaxing tone in your bedroom
Other than the proper furniture and design, your bedroom needs the right tone to promote healthy sleep. This means creating a sleep-friendly space that supports relaxation and rest.
One way you can do this is by reducing how much light and noise your bedroom experiences. Your body’s circadian rhythm changes with too much light and noise. You need a proper rhythm to encourage healthy sleep. Reduce the light by adding blackout blinds to your bedroom and limit distracting noises by using white noise to sleep.
There are other ways to make your bedroom more ideal for sleep. Maintain a comfortable temperature in your bedroom, between 65 and 71 degrees and consider relaxing colors for the walls. You’d be surprised how much of a difference these things can make in your quality of sleep.
You need a good night’s rest to make sure that you perform at your best at work. But you cannot make these changes overnight. They take time and commitment from you. Make changes in your habits and environment to improve the quality of your sleep.
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