Sleep Strategies For Workday Warriors

Sleep is essential for our health and well-being, but sometimes life gets in the way, and we don't get enough of it. Whether it's due to work stress, unhealthy habits, or other factors, sleep deprivation can take a toll on our productivity and enjoyment of work. So, what can we do to ensure we get a good night's rest, even when we have work the next day? From creating a sleep-positive environment to adopting relaxation techniques, there are several strategies we can use to improve our sleep habits and overall quality of life.

Avoid snoozing your alarm

Snoozing your alarm can be tempting, but it's important to resist the urge. Here are some tips to help you avoid snoozing and get a more restful night's sleep:

Improve your sleep hygiene

Getting quality sleep can help reduce the effects of sleep inertia, making it easier to wake up in the morning. Aim for seven to nine hours of sleep each night, maintain a consistent sleep and wake schedule, and create a relaxing bedtime routine. Avoid caffeine and screens before bed, and limit afternoon naps and fluids close to bedtime.

Set a realistic alarm time

Avoid setting your alarm earlier than necessary to account for snoozing. Instead, set your alarm for the time you need to wake up and commit to starting your day without snoozing.

Sit up and turn on the light

When your alarm goes off, change your posture by sitting up or standing. This simple action can help wake up your body and make it easier to resist the snooze button. Turning on a light will also help, as light suppresses the production of melatonin, a sleep-promoting hormone.

Move your alarm clock

Place your alarm clock across the room so you have to physically get up to turn it off. This trick helps you get out of bed and start your day, reducing the temptation to snooze.

Use alternative alarm methods

Try using a sunrise alarm clock, which gradually brightens the room before your wake-up time. You can also try alarm apps that require you to perform tasks, such as walking or scanning a QR code, to turn off the alarm.

Incentivize yourself

Create incentives to wake up, such as brewing coffee or baking bread, that will motivate you to get out of bed. You can also make your morning routine more enjoyable by adding something you look forward to, like a favourite breakfast or listening to a podcast.

Remember, snoozing your alarm may provide a few extra minutes of sleep, but it disrupts your sleep cycle and can leave you feeling more tired and groggy throughout the day. By following these tips, you can train yourself to wake up without snoozing and improve your overall sleep quality.

Eat a light, protein-rich breakfast

Eating a light, protein-rich breakfast is key to boosting your mood and cognitive performance in the early part of your day. When you're sleep-deprived, it's important to resist the urge to indulge in simple carbs and sugars, as these can cause a spike in insulin and lead to an energy crash later on. Instead, opt for a breakfast that includes whole grains, protein, and perhaps a little fruit.

Overnight Oats with Blueberries

Mix 1/2 cup each of oats, Greek yogurt, and milk. Add in 1 tablespoon of chia seeds and 1/2 cup of blueberries. This breakfast option will provide you with 25 grams of protein and 395 calories.

Cottage Cheese Toast

Top 2 slices of sprouted toast with 1/2 cup of cottage cheese, 1/4 of an avocado, and a sprinkle of sesame seeds. This combination offers 20 grams of protein and 319 calories.

Beany Breakfast Burritos

Fill a whole-wheat tortilla with 2 large eggs, 1/2 cup of black beans, and 2 tablespoons of salsa fresca. This protein-rich breakfast burrito has approximately 332 calories and 21 grams of protein.

Turkey Sausage & Egg Sandwich

On a whole-wheat English muffin, layer 2 ounces of turkey sausage, 1 large egg, 1 ounce of cheddar cheese, and a handful of baby spinach. This sandwich packs 29 grams of protein and 393 calories.

Lemon & Chia Seed Muffins

Lemon and chia seed muffins are a delicious option, providing 20 grams of protein and 335 calories. You can find the full recipe online.

Remember, getting a healthy breakfast doesn't have to be complicated or time-consuming. With a little preparation, you can start your day with a nutritious meal that will fuel your body and mind, even after a sleepless night.

Get some fresh air and exercise

Exercising outdoors is a great way to improve your sleep quality and duration. It is recommended that adults get at least 30 minutes of moderate exercise daily. This can be a simple walk outside, or a more intense workout like a run or powerlifting.

Benefits of Fresh Air and Exercise

• Improved breathing and lung health: Fresh air and exercise help you regulate your breathing, enabling your lungs to dilate maximally and clean themselves more effectively. This is especially important as we breathe in a lot of airborne toxins throughout the day.
• Boosts happiness: Spending time outside, even without exercising, is packed with joyous moments. People who spend at least an hour outdoors have higher levels of positive emotions, which help cancel out negative thoughts so you can sleep better.
• Reduces risk of health issues: Inadequate physical activity can lead to health issues such as sleep apnea and restless leg syndrome. Regular exercise, on the other hand, promotes sleep efficiency and increased sleep duration.
• Improves oxygenation and overall sleep quality: Fresh air increases oxygen levels in your blood, which improves overall sleep quality. You will experience deeper, more refreshing sleep, fall asleep faster, and are less likely to wake up during the night.
• Reduces risk of allergies and diseases: Poor air quality can increase the risk of developing allergies and certain diseases such as asthma, respiratory infections, and bronchitis.
• Enhances your mind, body, and soul: Being surrounded by nature increases your energy and enhances your body, mind, and soul. The greenery, beautiful landscapes, and social interactions within natural settings make your life more fulfilling and sharpen your mind.

Tips for Getting Fresh Air and Exercise

• Go for a walk before work: If possible, take a walk outside when the sun is up. This will help increase your alertness and reduce daytime sleepiness.
• Exercise earlier in the day: If exercising close to bedtime keeps you up at night, try working out at least 1-2 hours before going to bed. This will give your body time to wind down.
• Get outside during the day: If keeping the windows open at night isn't ideal, spend time outdoors during the day. As little as 20 minutes in nature can help relieve stress and make you feel calmer and tireder by bedtime.
• Combine fresh air with natural light: Getting outside in the morning or during the day will give you sun exposure, which will help regulate your circadian rhythm and, in turn, your sleep cycle.
• Create a sleep diary: To track the impact of fresh air on your sleep quality, keep a sleep diary for two weeks. Record how long it takes you to fall asleep, how you feel the next day, and whether there are any changes in your energy levels, exercise performance, or productivity.

Prioritise difficult tasks

If you've had a poor night's sleep, it can be tempting to put off difficult tasks in favour of easier ones. However, this is a path to despair, according to Orfeu Buxton, a professor in the division of sleep medicine at Harvard Medical School. Instead, it's best to tackle the most challenging and time-consuming tasks first.

This approach is known as "eating the frog". The idea comes from a famous saying by Mark Twain: "If you eat a live frog first thing in the morning, nothing worse will happen to you for the rest of the day." In other words, get the worst task out of the way first, and you'll gain a sense of accomplishment and motivation to power through the rest of the day.

• Write down all your tasks and sort them into daily, weekly, and monthly tasks. This will help you understand what's on your plate and make your workload feel less overwhelming.
• Determine which tasks are truly important. Ask yourself: Who does this task impact? What is the reward or outcome of completing this task? What is the risk of not completing the task?
• Stick to a schedule that reflects your priority tasks. Create and maintain a schedule to help you stay on track and improve your work performance. Schedule your most important tasks in advance and leave some time for flexibility in your schedule.
• Tackle your most intense, high-effort tasks first. Rather than starting your day with emails or social media, take a deep dive into your most demanding task first.
• Focus on one task at a time. Multitasking can lead to burnout and poor outcomes.
• Acknowledge what you can and can't get done. Be realistic about what you can achieve in a day and give yourself some flexibility.

By prioritising difficult tasks, you can break the cycle of missed deadlines, last-minute rushes, and procrastination.

Avoid high-stakes projects

A good night's sleep is essential for your health and well-being, but work-related stress and anxiety can often get in the way. If you have a big day at work coming up, it's crucial to take the necessary steps to ensure you get some rest. Here are some tips to help you avoid high-stakes projects and sleep well before a busy workday:

• Define the scope and objectivesproject's goals, deliverables, requirements, and constraints. This will help you manage risks effectively and avoid scope creep, which is a common source of risk.
• Identify and document risks: Recognize the potential risks associated with the project. These can include technical, operational, financial, legal, environmental, or human factors. Document these risks in a risk register, recording the risk name, description, category, probability, impact, and owner.
• Analyze and prioritize risks: Assess the probability and impact of each risk. Probability refers to the likelihood of the risk occurring, while impact refers to the severity of the consequences. Prioritize the risks based on their risk score, which is the product of probability and impact.
• Plan and implement risk responses: Develop a strategy to address the risks. This could involve avoiding the risk by changing the project plan, mitigating the risk by implementing preventive measures, transferring the risk to a third party, or accepting the risk and preparing to deal with it.
• Monitor and control risks: Regularly review and update the risk register, tracking the status and performance of the risk responses. Communicate any issues or changes to stakeholders and team members.
• Improve your risk management skills: Risk management is an ongoing process that requires logical reasoning and critical thinking skills. Seek feedback and guidance from experienced project leaders and risk management experts to enhance your abilities.

By following these steps, you can effectively manage high-stakes projects and reduce their impact on your sleep. Remember that proper sleep is crucial for your health and work performance, so make sure to prioritize it and implement healthy sleep habits.

Frequently asked questions