7 ways to get your best sleep for a productive workday
Sleep is just as important as exercise and eating well. Getting enough sleep is essential to your physical well-being and mental health and plays an important part in your workplace performance and success.
Check out these simple changes you can make during the day for a good night’s sleep, so you can stay motivated and mentally fresh.
- Get up and move
Thirty minutes of exercise three times a week can help you sleep better. Go for a walk or a run at noon. If your workplace has fitness facilities, take a class or participate in a wellness activity.
- Take regular breaks
Spending hours sedentary in front of a computer screen can lead to daytime sleepiness. Use a standing work station and take breaks to move around, stretch or go for a quick walk.
- Grab a nap
Science shows that snoozing improves alertness and learning and problem solving, while reducing fatigue and stress. If your workplace has a designated private area for breaks, give yourself an afternoon boost with a nap
of 10-30 minutes.
- Cut out caffeine
Avoid products with caffeine (coffee, tea, soft drinks, chocolate, some pain medications) that can interfere with your sleep at least four to six hours before bedtime.
- Get some daylight
Your body needs natural light exposure during the day to help regulate the sleep-wake cycle. If your office is windowless or you don’t sit near a window, consider using a light therapy box at your desk to simulate
- Snack healthy
Although sugary snacks and foods high in saturated fat can provide a quick afternoon boost, they are also linked to poor sleep quality. Good choices include protein like cheese or nuts, or complex carbohydrates like
fruit or a bran muffin.
- Leave your work at work
Flexible work schedules can lead to a constant connection to smartphones and digital devices. Try to achieve a healthy work/life balance by setting limits on working late or through weekends and vacations.