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Excessive screentime and a sedentary lifestyle are two extra challenges office workers face when getting quality rest each night. The first step is becoming aware of the aspects of your daily routine that impact you later in the day. After pinpointing the activities disrupting your ability to relax, it’s just a matter of researching and experimenting to develop strategies to address these issues. So, if you find yourself dragging through the day and feeling more depleted each morning, these Sleep Tips for Surviving Office Life are for you. Finding a solution may be easier and more enjoyable than you think!
Here are 11 Essential Sleep Tips for Surviving Office Life
Establish a Sound Sleep Schedule
Go to sleep and wake up every day at the same time for at least two weeks. Remember, you need at least seven hours of uninterrupted sleep to feel wakeful and focused at work. Easier said than done, sure, but read on for tips on how you can help your body fall into a regular sleep pattern.
Relax Before You Go to Bed
Something that will take your mind away from the daily struggles. Whether reading a book or soaking in the tub for a while, turn it into your bedtime ritual. The evening is also great for spending quality time with your significant other and family. You could even turn your evening routine into a family activity where everyone puts devices away at a set time, and you spend the remainder of the evening together talking or exploring whatever quiet activities you each prefer.
Stay Away From Screens When Bedtime Approaches
The blue light from your phone or computer messes with your hormones, keeping you awake. Numerous studies have shown the stimulating effects of blue lights from device screens. Pair this with the rapid dopamine hit of content available while scrolling social media, and it is no surprise we struggle to quiet our minds and find restful sleep. Boredom is your friend when it comes to getting the best night’s sleep.
Air Out Your Bedroom for at Least 10 Minutes Before You Go to Bed
The cool night air will help you relax and fall asleep more quickly. Sleeping in a slightly cooler room leads to improved sleep. Some people find their best night’s sleep in a room between 62-65 degrees. Additionally, mattress covers are designed to help regulate your body temperature while you sleep to ensure you’re not too hot or cold.
Your Bedroom Should Be as Dark as Possible
The thing is, even the slightest source of light can interfere with your sleep because your eyes and even your skin can sense it. Adding blackout curtains to your bedroom and covering any small indicator lights on electronics is a great start. If you find light still slipping into your bedroom, try using a sleep mask to keep your eyes even darker.
Clean & Dust Your Bedroom Regularly
Accumulated household dust is irritating, and it can certainly disrupt your breathing while you are trying to fall asleep. So dust the surfaces during the day and vacuum clean the floor to remove any fallen dust. Make sure to launder your bed sheets regularly, too. Bed linens, pillows, and mattresses can all trap dust, dander, and other allergens that will impact our sleep quality. Linens should be washed weekly. Pillows and mattresses can be cleaned bi-annually.
Invest in Quality Bedding
There is always a lot of talk about how much sleep you should be getting and when. However, the quality of sleep you’re getting also heavily depends on how comfortable you are. Indulge in smooth, luxurious sheets and a mattress that feels like a cloud. Why not make your bed so cozy and comfortable that you cannot wait to climb into bed each night?
Avoid Napping in the Afternoon
If you have trouble falling asleep at night, you shouldn’t compromise your established sleeping schedule with power naps. These interruptions between rest and wakefulness make it more difficult for your body to maintain a healthy circadian rhythm. As you change to establish a healthy sleep pattern, it is normal to feel a little worse before it gets better. This is part of the reset process. Do your best to avoid extra caffeine when tired and cut back on naps. The better you can endure the sleepiness during the day, the better your night’s rest will feel.
Move During the Day
Being stationary at the office for prolonged periods can also mess up your sleep because your body is not tired enough from sitting all day. That is why you need to find a way to move around more. Exercising regularly would be even better. Even 30 minutes of vigorous activity is enough to process some of the stress you may be feeling, boost blood oxygen levels, and increase circulation.
Less Caffeine During the Day
Are you having trouble falling asleep at night? How much caffeine did you have during the day? Some people are slightly more sensitive to it, and the effects can prevent you from falling asleep even if you are exhausted. Instead of depriving yourself entirely of caffeine, try setting a time limit. Keep working this time limit back from bedtime until you’ve found the ideal timespan for your body to effectively process the caffeine in your system to fall asleep at a reasonable time.
Get Out of Bed if You Wake Up Before Your Morning Alarm
Being woken up by a blaring alarm daily is not the most relaxing way to wake up. This jolt to wakefulness can trigger your body’s stress response. If you cannot wake yourself up before the alarm, you may want to experiment with different types of alarms. Some people respond well to alarms with lights that mirror the sun rising to help them wake up more slowly. Others find waking up to a different sound more relaxing than the classic chime. You could try your favorite music or playback a message.
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