First Workday Jitters: Sleepless Night

Starting a new job can be nerve-wracking, and it is common to experience insomnia or a lack of sleep the night before. This is often due to anxiety, stress, or excitement about the new role. It is important to remember that not sleeping before your first day at work is normal and will not significantly impact your performance. To help you sleep better, you could try light exercise, journaling, or reading something encouraging before bedtime. Additionally, setting two alarms, preparing some small talk topics, and picking out your outfit the night before can help ease your worries and improve your sleep.

Address the cause of your insomnia: stress, anxiety, fear, or excitement

Starting a new job can be nerve-wracking, and it's completely normal to feel anxious about it. However, if you find yourself unable to sleep due to stress, anxiety, fear, or even excitement, there are several things you can do to address these emotions and improve your sleep.

Firstly, it's important to understand the underlying cause of your insomnia. Are you feeling overwhelmed by the new job? Are you worried about meeting new people or performing well? Try to identify the specific thoughts or situations that are triggering your anxiety. Self-reflection or journaling can help with this process. Once you have identified the cause, you can begin to address it.

If you're feeling stressed or anxious, relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation can help calm your mind and body. You can also try writing down your worries and creating an action plan to address any realistic fears. Talking to someone you trust, such as a friend, family member, or therapist, can also help you process your emotions and gain a different perspective.

Additionally, establishing a bedtime routine can improve your sleep hygiene. This includes avoiding electronic devices and caffeine before bed, maintaining a consistent sleep schedule, and engaging in relaxing activities like reading or yoga. It's also important to make sure your bedroom is comfortable, quiet, and softly lit.

If you're feeling excited about your new job, try to channel that energy positively. While excitement can make it difficult to fall asleep, it's a sign that you're eager and passionate about this new opportunity. Focus on the positive aspects of starting a new job, such as the chance to learn, grow, and meet new people. However, if your excitement is making it challenging to sleep, try engaging in activities that will tire you out, such as light exercise or reading.

Remember, it's normal to feel a range of emotions before starting a new job, and it's essential to address these emotions and practice self-care. By following these tips, you can improve your sleep and approach your first day with confidence and a well-rested mind.

Avoid sleeping pills—they may leave you groggy and out of it the next day

It's understandable to feel nervous before your first day of work and not being able to sleep. While you may be considering sleeping pills to help you fall asleep, it's best to avoid them as they can leave you feeling groggy and out of it the next day.

Sleeping pills are designed to make you feel drowsy and relaxed, which can help you fall asleep and improve your sleep quality. However, they can also cause side effects that may negatively impact your first day of work. For example, you may experience confusion, sleepiness during the day, digestive problems, dizziness, or balance issues. These side effects can impair your ability to drive, work, or perform daily tasks. Additionally, sleeping pills can be habit-forming and addictive, especially if used for an extended period.

Instead of relying on sleeping pills, there are other strategies you can try to improve your sleep before your first day of work. Here are some tips:

• Avoid taking long naps during the day.
• Engage in light exercise or go for a walk to tire your body.
• Stick to a regular sleep schedule, even on weekends.
• Create a bedtime routine to help your body wind down and prepare for sleep.
• Avoid large meals, caffeine, and electronic devices before bed.
• Try relaxation techniques such as meditation, listening to soothing music, or reading a book.
• Make sure your bedroom is dark, quiet, and cool to promote better sleep.

While it's normal to feel anxious about your first day of work, try to focus on the positive aspects of starting a new job. Visualize yourself succeeding and feeling confident. Remember that it's common to have first-day jitters, and your colleagues will understand if you're a bit nervous.

Don't stay up all night, but don't go to bed too early either

It's understandable to feel nervous about your first day at a new job. It's normal to feel anxious and perhaps even unable to sleep. However, it's important to remember that staying up all night is not a good idea, but going to bed too early can also be counterproductive. Here are some tips to help you navigate this situation:

Don't stay up all night

While it may be tempting to stay up all night due to nerves or excitement, this is not a good idea. Your body needs sleep to function properly. Pulling an all-nighter will likely leave you feeling tired and groggy the next day, which is not ideal for your first day at work.

But don't go to bed too early either

While you don't want to stay up all night, going to bed too early can also be counterproductive. Trying to change your body clock in one night can backfire, leaving you unable to fall asleep and staying up even later than usual. Instead, stick to your regular bedtime routine as much as possible.

Get some light exercise

To help you relax and tire your body out, consider getting some light exercise earlier in the evening. This can help you unwind and make you more likely to fall asleep at a reasonable hour. A gentle walk or some light stretching can do the trick.

Avoid screens before bed

The blue light emitted by phones, laptops, and other screens can interfere with your sleep. Try to avoid screens for at least an hour before bedtime. Instead, engage in relaxing activities such as reading, listening to soothing music, or meditating.

Set two alarms

To ease your nerves and ensure you don't oversleep, set two alarms. Set one for the time you need to wake up and another for ten minutes later as a backup. This will help ensure you don't sleep through your alarm and give you some extra time to wake up and get ready.

Prepare the night before

To reduce your morning stress, prepare as much as you can the night before. Choose your outfit, pack your bag, and make sure you know how to get to your new workplace. This will help you feel more organised and calm when you wake up.

Get up and get going

When your alarm goes off, resist the urge to hit snooze. The extra few minutes of sleep won't be restorative, and you'll likely just feel more tired. Get up, and if possible, get some natural light and fresh air to help wake you up.

Eat a healthy breakfast

Eating a nutritious breakfast within an hour of waking up will boost your mood and cognitive performance. Avoid simple carbs and sugar, as these will cause a spike and subsequent crash later. Opt for whole grains, protein, and fruit instead.

Caffeine wisely

A small amount of caffeine can help boost your alertness, but be careful not to overdo it. Have a small coffee or tea when you wake up, and another mid-morning to help you through the day. Cut yourself off from caffeine by 3 pm to avoid interfering with the next night's sleep.

Remember, it's normal to feel nervous about starting a new job, and lack of sleep is common. Follow these tips to help you get a good night's rest and set yourself up for a successful first day at work.

Exercise and get plenty of sleep in the days leading up to your first day

Exercise is a great way to improve your sleep quality and duration. It can also help to reduce anxiety and depression, which can aid in relaxing the mind and preparing for sleep.

If you are starting a new job and are struggling to sleep, it is important to try to get plenty of rest in the days leading up to your first day. Aim for at least 30 minutes of moderate-intensity aerobic activity, such as running, each day. You could also try light to moderate-intensity activities such as light weightlifting or yoga. These types of exercises may help you fall asleep faster and improve your overall sleep quality.

However, it is recommended that you finish your workout at least one hour before bedtime, and preferably 90 minutes before. This will give your body enough time to wind down, as the endorphins released during exercise can create a level of brain activity that may keep you awake. Additionally, exercise raises your core body temperature, which can make it harder to fall asleep. Therefore, it is best to allow your body temperature to drop and your heart rate to slow before you try to sleep.

If you are struggling to fall asleep due to nerves, you could also try going for a walk or doing some light exercise and then having a warm bath, listening to soothing music, or doing some meditation or light reading before bed.

Do something fun and relaxing the night before, like reading or watching a movie

It's completely normal to feel nervous before your first day of work and, as a result, struggle to fall asleep. If you're looking for something fun and relaxing to do the night before to help you unwind, there are plenty of options to consider.

One idea is to read a book. Reading is a great way to slow yourself down and get ready for sleep. It helps to distract you from any anxiety you may be feeling and puts you in a more passive and receptive mood, ready to drift off. It's best to opt for light reading or fiction, as the last thing you want to do is overstimulate yourself. If you're reading off a device, try to avoid backlit screens as the blue light they emit can stimulate you and keep you awake.

Alternatively, you could watch a movie. It's nice to relax on the couch or in an easy chair and watch a film at the end of the day. If you opt for a familiar favourite, you're likely to be less engaged as it's something you've seen before, making it easier to transition to bed when the time comes. Again, try to avoid light exposure from screens that are close to your eyes, like your phone, before going to bed.

You could also try listening to some soothing music. Music is a great mood enhancer, so if you want to get yourself into a more relaxed mood, some smooth, soothing tunes are just the thing. Recommended genres include jazz, lofi hip hop, chillstep, ambient, classical, and soft rock. You can even find curated playlists specifically designed for relaxing or falling asleep.

Frequently asked questions