Work is one of the main causes for sleep deprivation or sleep problems: non-traditional work hours, shifts, extra-long days or working from home (after a long day at work) are the main causes, but also stress and anxiety at work can make it difficult to sleep well even if you have a part-time or a 9to5 job.
Sleeping well is essential for our health, for our work performance and to prevent difficulties with memory and alertness. So now let’s see what are the 4 main suggestions from the NSF (National Sleep Foundation) to sleep well.
1) Put the Phone Down: bringing your laptop, tablet, or phone into the bedroom can prevent you from getting enough sleep. The reason? The blue light that electronics emit sends signals to your brain to remain alert. Make sure to turn off your phone and other devices an hour before bedtime.
2) Get a Workout In: sometimes, you may be able to ease anxiety and stress with exercise. After work, attend a Pilates class, walk around the block a few times, or go for a jog in the park – all these activities can help relax you, making it easier to fall asleep at night.
3) Consider a Nap: there are many benefits of taking a power nap—either when you get home from your job or during your lunch or mid-shift break (if you can find a private spot to do so). A short nap can help you to recharge. Be sure to keep yours to about 20 minutes, which is the sweet spot when it comes to napping. If you sleep for longer, you risk getting into a deep sleep phase waking up feeling more tired than before your nap.
4) Make Time for Mindfulness: consider sitting quietly and just letting your mind settle. A few minutes of meditation or slow breathing can help reduce any work stress you’re experiencing. In a world where many people are tied to technology, it’s good to remember not everything is as urgent as it feels. The truth is, a lot of those emails can wait until tomorrow, while a good night’s sleep cannot.
How to avoid Work Interference with Sleep
