Exhausted After Work? Here's How To Sleep Better Tonight

Feeling exhausted after a long day of work is completely normal. In fact, research has shown that close to 50% of people say they often or always feel exhausted due to work. If you're looking to combat this fatigue and get a good night's rest, there are several strategies you can try. Firstly, prioritize sleep by maintaining a consistent sleep schedule, limiting screen time before bed, and avoiding caffeine late in the day. Secondly, pay attention to your diet and hydration throughout the day. Eat healthy, well-balanced meals, and avoid simple carbs and sugar, which can cause an energy crash. Finally, incorporate physical activity into your routine, as exercise has been shown to boost endorphins and improve mood, reducing fatigue. By implementing these strategies, you'll be well on your way to restoring your energy levels and getting the restorative sleep you need.

Eat healthy foods

Eating healthy foods is an important part of promoting good sleep. Here are some suggestions for foods and drinks that can help you sleep better after a long day of work:

• Almonds are an excellent source of melatonin and magnesium. Melatonin regulates your internal clock and signals your body to prepare for sleep, while magnesium improves sleep quality by reducing inflammation and lowering cortisol levels.
• Turkey contains the amino acid tryptophan, which increases melatonin production and can make you feel drowsy. It is also high in protein, which may contribute to its ability to promote sleepiness.
• Chamomile tea contains the antioxidant apigenin, which binds to certain receptors in your brain that promote sleepiness and reduce insomnia.
• Kiwis are rich in serotonin, a brain chemical that helps regulate your sleep cycle. They also contain anti-inflammatory antioxidants, such as vitamin C, which may contribute to their sleep-promoting effects.
• Tart cherry juice is high in melatonin and has been studied for its role in relieving insomnia.
• Fatty fish like salmon, tuna, trout, and mackerel are excellent sources of vitamin D and omega-3 fatty acids, which may help protect against heart disease and boost brain health.
• Dairy products like milk, cottage cheese, and plain yogurt are known sources of tryptophan, which can improve sleep quality.
• Bananas are a good source of magnesium, which may help you get a good night's sleep.
• Oatmeal is high in healthy carbohydrates and is a known source of melatonin, making it a great option before bed.
• Eggs are a great source of protein and vitamin B12, which helps our cells metabolize energy. They can help stabilize blood sugar levels and provide steady energy throughout the day.
• Iron-rich foods like spinach, kale, red meat, and clams can help prevent fatigue and improve energy levels. Clams are also rich in vitamin B12 and coenzyme Q10, which have been shown to reduce fatigue.

In addition to these specific foods, it is generally recommended to maintain a consistent meal schedule and eat nutrient-dense meals to promote better sleep.

Exercise

How Exercise Helps You Sleep

Moderate to vigorous exercise can increase the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, which allows the brain and body to rejuvenate. Exercise can also stabilise your mood and help your mind relax, which is important for naturally transitioning to sleep.

Additionally, exercise increases the production of melatonin, a hormone that regulates sleep-wake cycles, helping you fall asleep faster and improving your overall sleep quality. It also reduces stress, a common impediment to falling and staying asleep.

The Timing of Exercise

Some people may find that exercising close to bedtime interferes with their sleep. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may keep some people awake. If this is the case for you, try to exercise at least 1 to 2 hours before bedtime to give your body time to wind down.

However, the impact of exercise timing varies from person to person. While some people need to avoid late-night workouts, others find that exercising at night doesn't affect their sleep quality. The best approach is to listen to your body and choose a workout schedule that suits your sleep needs.

The Type and Amount of Exercise

When it comes to improving sleep, the type and amount of exercise matter. Moderate-intensity exercises, such as power lifting or active yoga, can be just as effective as aerobic activities in improving sleep quality. These exercises elevate your heart rate and create the biological processes that contribute to better sleep.

You don't need to train for a marathon to reap the sleep benefits of exercise. As little as 30 minutes of moderate aerobic exercise may be enough to improve your sleep quality that same night.

Get sunlight

Sunlight is a great way to boost your energy and help you sleep better at night. Here are some tips to get the most out of it:

• Get Early Morning Sunlight: Early morning sunlight, in particular, is beneficial for getting a good night's sleep. As you age, your eyes become less able to absorb light, making it harder to fall asleep. Exposing yourself to early morning sunlight can help set your body's internal clock and improve your sleep.
• Timing and Duration: The time of day and duration of sun exposure play a crucial role in getting adequate vitamin D. Midday, especially during the summer, is the best time for sun exposure. Aim for 4 to 15 minutes of midday sunlight, several times a week. People with darker skin may need slightly longer durations.
• Skin Exposure: Vitamin D is synthesised in the skin through a photosynthetic reaction triggered by UVB rays. Expose about a third of your skin to the sun to maximise vitamin D production. Don't forget to protect your face and eyes with a hat and sunglasses while exposing other parts of your body.
• Sunscreen: While sunscreen is essential to protect your skin from sun damage, it can also block the synthesis of vitamin D. If you plan to spend a lot of time in the sun, apply sunscreen after 10-30 minutes of unprotected sun exposure. Reapply sunscreen every two to three hours, especially if you're sweating or bathing.
• Location and Season: The amount of sun exposure you need also depends on where you live and the time of year. If you live far from the equator, you may need more sun exposure, especially during winter months when vitamin D synthesis from sunlight is not possible.

Avoid caffeine after 3 pm

Caffeine is a stimulant that can be found in coffee, tea, energy drinks, and even chocolate. It is a common tool to promote wakefulness in the morning and to ward off sleepiness during the day. However, it can interfere with sleep, especially if consumed too late in the day. Caffeine has a half-life of anywhere between 2 and 12 hours, and its effects typically begin after around 30 minutes and may last up to five hours or longer.

Caffeine affects the brain by blocking adenosine, a sleep-promoting chemical that is produced in the brain during our waking hours. The longer you stay awake, the more adenosine builds up, and the sleepier you become. When caffeine blocks this process, you remain alert and vigilant. However, this may also be why caffeine consumption can disrupt sleep.

Consuming caffeine in large amounts or close to bedtime can disrupt the natural sleep-wake cycle, making it difficult to get a restful night's sleep. It is generally recommended to avoid consuming caffeine in the hours leading up to bedtime to minimize the risk of insomnia and to promote better sleep quality. People who have chronic insomnia may use caffeine to cope with the daytime effects of sleep deprivation, but this practice may worsen the symptoms of insomnia at night.

To ensure better sleep quality, it is advisable to avoid caffeine at least 8 hours before bedtime. For example, if you typically go to bed at 10 p.m., avoiding caffeine after 2 p.m. may help minimize sleep problems. If you are highly sensitive to caffeine, you may need to cut it out even earlier in the day or switch to decaffeinated drinks.

Take a nap

Napping is a great way to boost your mental and physical health. Research shows that naps reduce the level of adenosine in the brain, a neurotransmitter that promotes sleep and plays a role in cognition. Napping for 20-30 minutes is the sweet spot for boosting alertness and focus, and it's best to nap between 1 and 3 p.m. as these hours are a natural slump time for humans. If you're able to, schedule your nap for the late morning or early afternoon to reduce the chances of being wide awake at night.

• Set an alarm for 20-30 minutes to ensure you don't nap for too long.
• Nap in a dark, cool, and quiet environment.
• Nap on a couch or cozy chair rather than your bed so you don't get too comfortable and sleep for too long.
• Consider drinking a cup of coffee right before you nap. Caffeine takes about 30 minutes to kick in, so it should coincide with your wake-up time.
• Do something to energize yourself when you wake up, like splashing water on your face or going into a room with bright light.

Frequently asked questions