New Job Jitters: Sleepless Night Before The First Day

Starting a new job can be an exciting time, but it can also be nerve-wracking. It's natural to feel anxious about the unknown, and this can often lead to a restless night before your first day. This is what experts call anticipatory anxiety.

The good news is that you're not alone. Many people find themselves lying awake the night before starting a new job, turning over thoughts about their new colleagues, workload, and whether they'll be able to do the job.

If you're struggling to sleep, there are a few things you can try. Firstly, it's important to recognise that losing sleep over a new job is completely normal. You might find it helpful to write down your worries or make a plan for how you'll tackle them. This can help to get them off your mind so you can relax.

You could also try to gradually adjust your sleep schedule in the days leading up to your new job. Going to bed a little earlier each night and waking up a little earlier each morning can help you ease into your new routine.

Finally, on the night before your new job, try to avoid caffeine and bright screens, and perhaps do something calming like light exercise or meditation to help you unwind.

Remember, a restless night won't have a big impact on your performance the next day, and soon enough, your new job will start to feel familiar.

Anticipatory anxiety

Starting a new job can be an exciting time, but it's also completely normal to feel nervous about it. Experiencing anxiety before your first day at work is known as anticipatory anxiety, which is a common symptom of other conditions, such as panic disorder and generalized anxiety disorder.

People with anticipatory anxiety may feel anxious for hours, days, weeks, or even months before an event. They may experience symptoms such as feelings of apprehension or dread, restlessness or irritability, an upset stomach, frequent urination, or diarrhea. Anticipatory anxiety can also cause sleep disturbances and insomnia, which can further worsen anxiety.

• Trace your anxiety to the source: Identify specific triggers for your anxiety and address them. For example, if you're unsure about what to wear on your first day, observe the dress code during your interview or reach out to ask about the office attire.
• Practice your new routine: Uncertainty can fuel anxiety, so preparing for upcoming changes can help reduce worry. This could include researching your commute, adjusting your sleep schedule to accommodate your new work hours, or exploring the area around your new workplace to feel more comfortable with your surroundings.
• Find coping techniques that work for you: Try out different techniques to manage your anxiety, such as breathing exercises, creating a relaxing playlist, or grounding techniques.
• Practice self-care: Take care of your basic needs, such as eating nutritious meals, staying hydrated, and reducing caffeine intake, especially later in the day.
• Try mindfulness techniques: Instead of overanalyzing or pushing away anxious thoughts, acknowledge and accept them. Focus on the present moment rather than worrying about the future.
• Revisit your qualifications and achievements: Remind yourself that you were chosen for this job because you have the skills and abilities the employer is looking for. Create a list of your personal values, professional experience, and accomplishments to boost your confidence.
• Connect with others: Share your worries with friends and family, as this can help normalize your jitters and make you feel less alone. It can also provide a positive distraction and remind you of a different perspective.

Remember, it's normal to feel some anticipatory anxiety before starting a new job. However, if your anxiety persists or interferes with your daily life, consider reaching out to a mental health professional for additional support and guidance.

Sleep deprivation

Strategies to Manage Sleep Deprivation

• Recognize the Normality of Sleep Troubles: It is normal to experience short-term sleep troubles when going through changes or stress. Accept that losing some sleep due to a new job is expected and understand that your sleep will likely return to normal as you settle into your new role.
• Create a Sleep-Conducive Environment: Establish a consistent bedtime schedule and maintain a dark, quiet, and cool bedroom environment. Avoid bringing work to bed, and separate your work and sleep spaces to signal to your brain that it's time to sleep when you get into bed.
• Practice Good Sleep Hygiene: Stick to a consistent sleep schedule, even on weekends. Avoid caffeine from mid-afternoon onwards, and if you can't fall asleep within 20 minutes, get out of bed and engage in a calming activity before trying again later.
• Address Subconscious Links: Reflect on past events that may have created strong subconscious links between sleep and anxiety. For example, missing a bus or oversleeping and facing hefty consequences. By addressing these links, you can give yourself permission to change those beliefs and reduce sleep-related anxiety.
• Schedule Deliberate Worry Time: Set aside time a few days before a special event to write down all your concerns and worries. Then, identify the top three concerns and take small, actionable steps to address them. This technique helps compartmentalize worry and reduce its intensity, making it less likely to interfere with your sleep.
• Build Up Your Sleep Drive: Engage in activities that promote sleepiness, such as exercise and sleep restriction. By increasing your sleep drive, you'll be more likely to fall asleep and experience better sleep quality.
• Let Go of Sleep Expectations: Insomnia is often caused by the fear of not sleeping. Instead of worrying about sleep, accept that feeling tired is okay. Release your attachment to sleep, and don't give power to sleepless nights. Remember that one missed night of sleep has a minimal impact on your performance.

Work stress

Starting a new job can be stressful, and it is normal to feel anxious about it. This anxiety can make it difficult to sleep the night before. Here are some tips to help manage work-related stress and improve sleep quality:

Recognize that it is normal to feel anxious:

It is common to experience anxiety when starting a new job. This is known as "anticipatory anxiety" and is triggered by uncertainties and unknowns associated with the new role. Recognizing and accepting these feelings as normal can help reduce stress levels.

Create a separation between work and sleep:

Avoid working or conducting business-related tasks in bed. Establish physical and mental boundaries between work and sleep to signal to your brain that bed is for sleeping. This may help improve sleep quality.

Practice good sleep hygiene:

Maintain a

Sleep hygiene

Keep a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This reinforces your body's sleep cycle and can make it easier to fall asleep and wake up. Choose a bedtime that allows you to get 7-8 hours of sleep each night.

Create a relaxing bedtime routine

Develop a relaxing bedtime routine that helps you unwind and prepare for sleep. Start your routine 30-60 minutes before bedtime. Include activities such as taking a warm bath or shower, doing gentle stretches or yoga, meditating, listening to soothing music, or reading a book. Avoid stressful or stimulating activities before bed.

Turn off electronic devices

Electronic devices like phones emit blue light, which can reduce melatonin levels and make it harder to fall asleep. Keep your phone away from your bed to avoid disruptions from notifications and light. Turn off electronic devices at least an hour before bedtime.

Exercise regularly

Aim for at least 30 minutes of aerobic exercise each day. Exercising outdoors can be especially beneficial due to exposure to natural light, which helps regulate your sleep cycle. However, avoid strenuous exercise close to bedtime, as it can increase your energy levels and body temperature, making it harder to fall asleep.

Limit caffeine intake

Caffeine can stay in your system for 3-7 hours, so limit your intake to the morning or early afternoon. Be mindful that everyone has a different caffeine tolerance, and adjust your consumption accordingly.

Optimise your sleep environment

Maintain a comfortable temperature in your bedroom, typically between 15.6 and 19.4°C (60-67°F). Ensure you have a comfortable mattress, pillows, and bed linens. Consider using earplugs or a white noise machine if you're a light sleeper. Use blackout curtains or an eye mask to block out light.

Use your bed only for sleep and sex

Strengthen the association between your bed and sleep by using it only for sleep and sex. Avoid reading, working, or watching TV in bed. If you like to read before bed, try reading on the couch or in another comfortable spot.

Manage stress before bedtime

Write down your worries and to-do lists to get them out of your head. Meditation can also help calm your mind before bedtime. Address any subconscious links or beliefs that may be contributing to your insomnia.

Limit large meals, alcohol, and nicotine before bed

Eating a large meal close to bedtime can negatively affect your sleep and may cause acid reflux. Alcohol and nicotine can also disrupt your sleep quality, so it's best to avoid them, especially in the evening.

Manage your light exposure

Spend time in natural light during the day to regulate your sleep cycle. Get sunlight exposure in the morning and throughout the day if possible. After sunset, reduce your light exposure by using warm-light spectrum lightbulbs and dimming lights a few hours before bedtime. Set your electronic devices to "night mode" to reduce blue light exposure.

Remember, it's normal to feel anxious before starting a new job, and your sleep will likely return to normal as you settle into your new role. In the meantime, focus on improving your sleep hygiene and creating a relaxing bedtime routine to increase your chances of a good night's rest.

Jet lag

Starting a new job can be nerve-wracking, and it's common to experience insomnia or poor sleep the night before a big event. This is often referred to as "special event insomnia" or "anticipatory anxiety".

Now, for some tips on dealing with jet lag:

• Simulate your new schedule before you leave: If you're travelling east, gradually move your bedtime earlier in the days leading up to your trip. If travelling west, do the opposite. Also, try adjusting your mealtimes to match your destination's schedule.
• Adapt to your new schedule while in flight: Set your watch to the time at your destination as soon as you board the plane. Try to sleep if it's nighttime at your destination, and stay awake if it's daytime. However, don't force it—if you can't sleep, just rest as much as possible.
• Drink plenty of water: Stay hydrated before, during, and after your flight. Avoid alcohol and caffeine, as these can disrupt your sleep and cause dehydration.
• Get up and move around: During the flight, get up and walk around periodically, and do some static exercises or stretches. However, avoid heavy exercise near bedtime, as it can delay sleep.
• Consider melatonin: Melatonin is a hormone that helps regulate sleep. Taking small doses of melatonin supplements can help your body adjust to the new time zone. Take 3 milligrams an hour or two before bedtime and plan to sleep for 10 hours. Check with your doctor before taking melatonin, as it may not be suitable for everyone.
• Try natural light therapy: Exposure to sunlight helps adjust your circadian rhythms. If you're travelling westward, get morning light and avoid afternoon and evening sunlight. For eastward flights, do the opposite—avoid early morning light and get as much light as possible in the afternoon and early evening.
• Take a hot bath before bedtime: This can help relax your body and ease sore muscles from travel. The drop in body temperature after a bath may also make you feel sleepy.
• Minimize sleep distractions: Use an eye mask or earplugs to block out light and noise, both on the plane and at your destination.
• Consider medication: If the above strategies don't work for you, consult a doctor or sleep specialist. They may prescribe temporary medication to help you sleep or stay alert.

Frequently asked questions