In Business Performance

More than half of American workers now work from home. One unexcpected side effect: our sleep habits have changed.

Do you find yourself feeling tired at work each day and catching up on sleep every weekend?

Maybe you can never seem to get to bed on time, or maybe you always wake up in the middle of the night.

A lack of sleep might make you feel unproductive, irritable, anxious, or even slightly depressed.

In order to fulfill your potential, form fulfilling relationships at work, and cultivate a positive mindset, getting quality sleep needs to become a priority.

woman in black long sleeve shirt covering her face with her handsMake Time for Exercise

Want to make sure that you feel truly tired once it’s time for you to go to bed? Make a commitment to move your body during the day! Choose a type of exercise and start by working out at least once or twice per week, and then increasing the number of times you work out throughout the week. Exercise releases endorphins, which make you feel happier, so over time, you’ll really start looking forward to these workouts. If you’re not ready to dedicate yourself to a fitness routine, even going for a brisk walk around your neighborhood is a great choice!

Change Your Diet

Yes, there’s a chance that your diet could be making you toss and turn at night. For instance, you might be consuming too many foods and drinks that contain caffeine. Kicking your caffeine habit can be tough, but with time, you’ll notice that you have plenty of energy without pouring yourself a second or third cup of coffee. You can begin by reducing your caffeine intake on a weekly basis to gradually get used to lower levels of caffeine. Eventually, you will find that enjoying a nice cup of coffee as an occasional treat suits you just fine!

Reduce Your Screen Time

Today, we spend lots of time staring at screens, especially if you work from home. Scrolling on your smartphone might be a nightly habit, but unfortunately, this can mess with your sleep schedule. To signal to your brain that the day is winding down and you can begin to get drowsy, try shutting off your phone and laptop an hour or two before you want to fall asleep. Healthline states that the blue light emanating from these devices can disrupt your circadian rhythm and inhibit the release of melatonin, the hormone that lets your body know it’s time to fall asleep.

Relaxation Routine

By coming up with a routine that makes you feel truly relaxed, you’ll have an easier time falling asleep soundly every night. For instance, you might want to write in a journal to express your feelings about your day and get anything that’s bothering you off of your mind before your head hits the pillow. You could also try soaking in a soothing bubble bath while reading a book.

In addition, you can try to make time for yoga and meditation! These relaxing activities are ideal for your evening routine. Gentle yoga combined with a few minutes of meditation can help you let go of stress. You can also try deep breathing techniques to release the tension in your body.

Redesign Your Bedroom

Did you know that certain interior design choices for your bedroom can actually help you fall asleep more quickly at night? Try making a few changes in your bedroom to see if there is anything in your space that is keeping you up. For instance, Modsy recommends adding soft lighting, choosing bedding that keeps you truly comfortable at night, and decluttering your room. You could also purchase blackout blinds to keep your room darker.

Seek Professional Help

What if you’ve tried all of these strategies, and nothing seems to be helping? If you’re still having trouble sleeping, and you know that your mental health hasn’t improved, it may be time to seek professional help. You may want to work with experts like a wellness coach and a sleep therapist to figure out what’s been keeping you up at night. You can also talk to your doctor and ask about their recommendations. There is no shame in reaching out for support, and receiving guidance from an expert could be the key to getting the sleep you need.

In our fast-paced world, it can be difficult to get a full eight hours of sleep every night. If you wake up feeling sluggish and tired each day, your mental health might be suffering. By taking steps to improve your sleep schedule, you can reduce symptoms of common mental health conditions and gain more energy on a daily basis. With these tips, you’ll be able to boost your overall well-being, starting with a good night’s sleep.

Looking to connect with others in the workplace and share knowledge? Givitas can help foster transformative professional relationships. 

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