While the standard “eight hours” of sleep rule has been debated by everyone from physicians to kids who don’t like their bedtimes, there is no question that a good night’s sleep positively impacts your life. When you are well rested, you are in a better mood, you are more likely to eat healthier and you are more productive.
However, when your sleep quality is suffering, the opposite happens and you are left grouchy, unproductive and craving sugar and caffeine all day long. Physical effects aside, poor sleep can make your work suffer and can make your coworkers think you permanently have a scowl and a case of the Mondays.
Below are some common problems that can affect your sleep and your work quality with tips for how to overcome this issues.
With job responsibilities, bills, family, health and relationships to juggle, one in every five adults suffers from anxiety. Whether you are worried about a presentation at work, an interview coming up, financial changes or family members to take care of, it is common to feel anxious around bedtime. To calm down before bed, try using one of these meditation apps when winding down for the night.
2. Busy Mind
Many of the same triggers for anxiety also leave your mind racing at all hours. If you are having trouble reaching a calm state before you go to sleep, creating morning and night time routines may help streamline your time before work and consolidate the amount of time it takes to fall asleep.
Discomfort at night can come from many sources. Sore muscles, a worn out mattress, scratchy sheets and too-tight pajamas can all lead to a restless sleep. Finding comfortable pillows is an easy way to find more comfort in your bed, and they can help you fall asleep faster while traveling too, because any road trip or business trip can feel like your own bed when you sleep on a pillow you are used to.
Night time hunger can keep even the heaviest sleepers up later than usual. To suppress stomach growls and ease your way into sleep, try a small snack with carbohydrates to keep you satisfied all night and energized in the morning. There are many food options that you can even have with dinner that can make you fall asleep faster.
City dwellers often have trouble falling asleep on vacation because it is too quiet at night, and people from sparsely populated areas can have trouble sleeping when there is too much noise. To find a happy middle ground and pass out with few sonic distractions, try using a white noise generator to drown out car horns and sirens, but not alert your mind the way that hearing your own name would.
6. Not Tired
There are many stimuli that can keep you up into the wee hours of the morning, but blue light emitted from phones, televisions and computers is one of the biggest culprits of sleep deprivation. The blue light mimics sunlight, which naturally wakes our bodies up. Switch to a digital clock instead of relying on your phone for an alarm, and read a book or magazine to keep your attention without subjecting your eyes to blue light.
7. Sunday Night Insomnia
If you work a regularly-scheduled job, it is very likely that your weekends look quite different than your week days. Because we often spend our weekends running errands, catching up with friends and traveling, resetting our sleep schedules every Sunday and Monday night can be quite difficult. If you try to wake up within an hour of your weekday rising time on the weekends, you will be more tired on Sunday nights and will be able to wake up easily on Monday mornings, among many other benefits.
Whether it be frigid wintry gusts howling on your windows or the thick, humid air of a heatwave weighing you down, varying temperatures often lead to poor sleep. Keeping your bedroom’s temperature constant throughout the year can help you fall asleep faster, as your body will not need to adjust to the temperature to feel comfortable. The temperature recommended for the best night’s sleep is 60-68 degrees.