Let’s face it – no matter how well organized you are, sometimes things don’t go as planned.
This is more accurate if you are a working professional. You know just how dynamic the work field is and how quickly change is. That being said, unless you have a strict work schedule, chances are that your workday lasts longer than planned.
Non-traditional work hours or simply extra-long days can create a mess in your routine. Therefore, unusual working hours can directly interfere with your sleep, meaning that yous sleep quality can be jeopardized.
You know that good sleep is essential to your health, but did you know that good sleep is vital for your work performance, as well??
Getting enough sleep can prevent numerous difficulties linked with memory, academic performance, and even alertness that arises when you are tired.
So, if a confused work schedule often challenges you and you feel that you need more and better sleep, make sure to follow these tips.
1. Move The Phone Away
As you may already know, bringing your smartphone, your laptop, or watching TV until you fall asleep can prevent you from getting enough sleep. There is a good reason for this.
The truth is that electronics come with a specific blue light that sends signals to your brain to remain alert. So, make sure that you turn off your phone and other devices at least two hours before you got to bed.
This way, you will have a healthier bedtime routine, and you can put yourself to sleep by reading a hardcover book and drinking tea that promotes sleep.
2. Workout Regularly
It seems that whenever people are having some difficulties in life, professional recommends physical activity. When you think about it, it actually has sense because by working out, you actually release all of the extra energy and underlying anger.
You feel better, and you can even boost your overall health, especially heart strength and overall body performance.
Don’t workout hard before you go to sleep, but an exercise in the morning or during the day can do wonders for your body and mood.
Even you can’t manage to workout before the night time, make sure that you exercise a minimum of three hours before bedtime.
If possible, take a pilates or yoga class straight after the work to save time. If not, go later on for a jog in the park.
If you prefer long walks, you can have a long night’s walk. This way, you will keep your blood pressure under control and your heart rate.
3. Take A Nap
A good nap can do wonders for your overall physical and mental health. You can benefit from a good nap in many ways.
Probably the very best thing about a nap is that you can nap anywhere you want – at home, at work, or at any spot that gives you some privacy. The main purpose of a nap is to help you recharge.
People tend to overdo with naps because they are so cozy and enjoyable. However, the principle ‘less is more’ fits here perfectly.
Naps should be short, like 20 minutes max – this is the sweet spot when it comes to napping.
Don’t forget, you need to nap just to recharge, and not to have a full-sleep circle. If you take longer naps, you actually put yourself into a risk of deep sleep.
This can result in you waking up feeling more tired than before your nap. If you don’t know how to put yourself into sleep when you are not tired, check this article here.
4. Think About Making Time For Mindfulness
It can be challenging to find some ‘me time,’ especially when you are working night shifts, but the truth is that finding some time for mindfulness is a must, especially when you feel overwhelmed with various tasks.
So, make sure that you create a few moments f peace every day. You can use the time before you go to sleep for peaceful moments. That being said, put electronics aside and any home-based-work and turn off the TV before you go to sleep.
Just relax and let your mind lead you in silence. A few minutes of slow breathing or meditation can do wonders for your mental health and sleep quality.
This way, you will keep the stress away. In a world dependent on technology, it’s nice to remember that not everything is urgent as it feels.
5. Leave Your Work At The Office
Work should be kept at the office. Home is a place where you relax, spend time with your children and partner, and play with your pet. Home is no place to spend working hours unless you are self-employed, and your office is actually home-based.
However, if you have a job that enables you to keep your work at home, that does so.
Don’t bring work and work-related-stress at home. This applies to emails as well. Don’t reply to emails once the working hours are gone.
Some countries, such as France put this in their law – no emails after working hours.
6. Keep Your Bedroom Distractions-Free
Your bedroom is primarily made for good sleep. So, your bedroom should be your sanctuary. However, creating a distraction-free bedroom goes beyond removing electronics outside your bedroom.
You need to invest in comfortable and breathable sheets, good blankets, blackout curtains, and of course, an excellent mattress. Also, don’t work and don’t eat in your bedroom.
Create such an atmosphere that when you see a bedroom that your brains send you a message that its room only for sleep.
The Bottom Line
Whatever you do, it’s essential to set boundaries. Keep your work at the office, and be prepared for home activities as soon as the clock tick of the end of the workday.
Creating boundaries and keeping the business and private life separated, you will actually manage to have a better life quality and control over your daily activities.
Frequently Asked Questions On Work-Sleep Relation
1. How Do You Handle Night Shifts?
If you tend to work at night, you know how demanding it can be to have a good work-private life balance. Moreover, you know how difficult it is to have a good sleep.
Use these tips to create a better sleeping routine:
- If possible, don’t work several night shifts in a row.
- If possible, avoid frequent shift rotation.
- Keep your workplace brightly lighted to stay awake and alert.
- Be careful about caffeine intake.
2. How Does Work Affect Sleep?
It’s known that hard work shifts can affect sleep, primarily if you work at night. If you don’t treat your sleep right, you may experience intense sleep deprivation, which is terrible for your health.
Shift work also disrupts the body’s circadian rhythms and even causes them to become out of sync with the external environment.
3. What Are The Negative Effects Of Losing Sleep?
Lack of sleep can strongly affect your health and everyday life.
In the long run, it can lead to severe medical conditions, such as heart disease, obesity, diabetes, and even high blood pressure.
4. How Can I Work Overnight?
This will vary from person to person, and their work requires. However, there are some general tips:
- If possible, don’t work a few nights in a row.
- Don’t rotate shifts too much.
- Keep your workplace brightly lighted.
- Stay hydrated, but avoid alcohol and caffeine.
- Move a lot.
5. What Lack Of Sleep Does To Your Brain?
You may find it hard to believe, but some things are worse than long-term sleep deprivation. Sleep deprivation can lead to severe health conditions such as heart disease, obesity, type 2 diabetes, and even depression.
On the other hand, lack of sleep can have a severe effect on the brain, especially cognition and memory.