Gina Johnson
Sleep is essential, but work can often get in the way of a good night's rest. Whether it's stress, long hours, or shift patterns, work can be a sleep killer. So, what can you do to get a good night's sleep before work? Well, there are a few things to consider. Firstly, exercise can help promote sleep, but it's important to avoid vigorous workouts close to bedtime as they can stimulate your nervous system and raise your heart rate. Instead, opt for light to moderate-intensity activity, and finish your workout at least an hour before bedtime. Keeping a consistent sleep schedule is also important, as it helps to stabilize your body clock. Reducing screen time before bed can improve your sleep, as the light from electronic devices can stimulate your brain and keep you awake. Other tips include creating a relaxing bedtime routine, writing down a to-do list for the next day, and practicing deep breathing exercises.
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What You'll Learn
- Reduce stress by seeking support from colleagues and higher-ups at work
- Avoid caffeine and other stimulants during the latter half of your shift
- Exercise in the morning or perform moderate-intensity exercise 1-2 hours before bedtime
- Avoid screen time from TVs or cellphones 30 minutes before bedtime
- Write down a list of things you need to do tomorrow
Reduce stress by seeking support from colleagues and higher-ups at work
Stress is a natural part of life, and we all experience it at some point. However, it's important to recognize the signs of stress and learn about its causes. Understanding what triggers your stress is the first step in managing it effectively. Once you know what causes you stress, you can develop strategies to cope with it.
Building a supportive network of colleagues can be incredibly beneficial in reducing work-related stress. Connecting with your coworkers can make work more enjoyable and provide a system of support. They may be able to offer advice or simply a listening ear when you need to voice your concerns.
Additionally, maintaining open communication with your employer is crucial. They may be able to implement changes that alleviate your stress or provide you with resources to manage it more effectively. Being transparent about your stress can also help them understand your situation and offer support tailored to your needs.
To further reduce stress, focus on building resilience. This involves taking care of your physical health, such as eating well and engaging in gentle exercises or walks. These activities can help improve your mental wellbeing, enabling you to better cope with stressful situations.
Remember, everyone deals with stress differently, so it's essential to find methods that work best for you. Practicing mindfulness, for instance, can help you stay grounded in the present moment and respond more calmly to stress. Additionally, setting aside time for socializing, relaxation, or hobbies outside of work can provide a much-needed break and help you build confidence in dealing with stress.
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Avoid caffeine and other stimulants during the latter half of your shift
Caffeine is a stimulant that can give you a temporary energy boost. However, consuming it during the latter half of your shift can interfere with your sleep after work. This is because caffeine can stay in your system for a long time and disrupt your ability to fall and stay asleep.
Instead of caffeine, try drinking water throughout your shift. Water is a much healthier option and is more effective in keeping you alert. Dehydration can make it harder to concentrate, so staying hydrated will help you stay focused.
If you need a boost of energy, opt for healthy snacks that are a mix of protein, carbohydrates, and healthy fats. Consuming foods and beverages with added sugar, such as candies, energy bars, and soda, may interfere with your sleep. A 2023 systematic review found that adults who consumed sugary drinks slept for shorter periods.
In addition to avoiding caffeine, limit your screen time before bed. The light from electronic devices can stimulate your brain and make it harder to fall asleep. Power down your devices at least 30 minutes before bedtime to give your mind a break from the stimulation.
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Exercise in the morning or perform moderate-intensity exercise 1-2 hours before bedtime
Regular exercise has been proven to improve sleep quality, mood, mental focus, and overall health. Morning exercise has been found to have greater sleep benefits compared to exercising in the afternoon or evening. Working out too close to bedtime can disrupt sleep, so it is recommended to exercise at least three to four hours before bedtime or engage in low-impact activities.
If you prefer to exercise in the morning, there are several tips you can follow to establish a morning workout routine. Firstly, place your alarm on the other side of the room, and resist the urge to snooze. Drinking coffee before your morning workout can also make the exercise feel easier and more enjoyable. Additionally, finding an activity that you genuinely enjoy is crucial to sticking to your morning routine. Whether it's indoor cycling, yoga, swimming, or jogging, choosing an activity you like will increase the likelihood of you maintaining a consistent exercise routine.
However, if you prefer to exercise in the evening, it is generally recommended to engage in light to moderate-intensity activities. Examples of such activities include yoga, stretching, or a casual walk. Vigorous workouts should be avoided, as strenuous physical activity can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. It is important to complete your workout at least one hour before bedtime, and preferably 90 minutes before, to give your body enough time to wind down.
It is worth noting that the time of day you exercise may not make a significant difference to your sleep quality. Some people find that exercising in the morning or evening provides similar benefits to their sleep. Ultimately, the most important factor is to exercise regularly and choose a time that works best for you.
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Avoid screen time from TVs or cellphones 30 minutes before bedtime
Sleep is essential, and work stress can often keep us up at night. To improve your sleep hygiene, it's important to avoid screen time from TVs, phones, laptops, and other electronic devices at least 30 minutes before bedtime.
Firstly, the blue light emitted by electronic screens can negatively impact your sleep. Blue light is known to suppress melatonin production, a hormone that is crucial for regulating sleep. By reducing your exposure to blue light before bed, you allow your body to produce melatonin, making you feel sleepy.
Secondly, the content you consume can affect your sleep. Engaging with emotional or stressful content before bed can increase your stress levels and make it harder to relax and fall asleep. Social media use, in particular, has been linked to anxiety and poor sleep quality. Instead, opt for neutral or positive content, such as a calming audiobook, podcast, or a light and funny TV show. You can also try meditating, reflecting on your day, or journaling to clear your mind before bed.
Thirdly, the convenience of having your devices within arm's reach can make it tempting to stay up late scrolling or checking notifications. Keeping your devices out of your bedroom or charging them in another room can help remove the temptation to use them before bed.
Finally, establishing a consistent phone cutoff time will train your brain to get ready for sleep. Over time, you will find it easier to fall asleep without screen time stimulation. Instead of reaching for your phone, try reading a book or magazine before bed to unwind and relax.
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Write down a list of things you need to do tomorrow
If you're struggling to sleep before work, it may help to write down a list of things you need to do tomorrow. This can help you to feel more organized and reduce any anxiety or stress you may be feeling about the upcoming workday. Here is a sample list to help you get started:
- Prepare your work clothes and iron any garments that need it.
- Make your lunch for tomorrow and place it in the fridge, ready to grab in the morning.
- Set your alarm for 7 am. Avoid the snooze button, as tempting as it may be!
- Plan your breakfast. If you usually skip breakfast, consider preparing a healthy snack to eat on your way to work or during your morning break.
- If you have time in the morning, consider going for a walk or a gentle jog to get your blood pumping and help you feel more alert.
- Prioritize your toughest tasks first. It can be tempting to procrastinate and leave challenging work until later in the day, but you will be more alert and focused first thing.
- Take regular breaks throughout the day. Get up, stretch your legs, and get a drink of water to stay hydrated. Avoid too much caffeine, especially in the second half of your shift, as this can disrupt your sleep tonight.
- If you have time, fit in a workout during the day. Regular exercise can help to improve your sleep quality.
- If you are feeling stressed at work, try deep breathing exercises to calm your body and mind.
- Make a note of anything you don't manage to tick off your list, so you can prioritize it for the following day.
Remember, getting a good night's sleep is important for your overall health and well-being, so try to wind down before bed and create a relaxing bedtime routine.
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Frequently asked questions
Experiencing stress and anxiety about work is common, especially if you're starting a new job. Try writing down a list of things you need to do the next day, or sending yourself a work email, then put work out of your mind. You can also try deep breathing exercises, such as the 4-7-8 technique, to calm your body and mind.
Exercise can promote better sleep, but it's important to get to know your body and what works for you. For some people, exercising right before bed can make it harder to fall asleep, while others are unaffected by their workout times. If you're sensitive to the impact of exercise on your sleep, try to finish your workout at least one hour before bedtime.
Keep your bedroom dark, quiet, and comfortably cool. Turn off all electronic devices, such as your TV, and use earplugs to keep your bedroom quiet. You can also use a white noise machine to drown out loud or distracting noises. Create a relaxing bedtime routine by taking a warm bath, listening to soothing music, doing some yoga poses or stretches, or meditating before going to bed.
If you're not asleep after 20 minutes, get out of bed and do something calming, then return to bed later. Avoid tossing and turning, as this can make it harder to fall asleep.
Drinking water throughout your shift is much healthier and more effective in keeping you alert than caffeine. That's because dehydration can make it more difficult for you to concentrate on your work. However, if you do want to drink caffeine, make sure to consume it only at the start of your shift. Consuming caffeine too late can interfere with your ability to sleep after work.
