Evie Summers
Sleep is essential for us to function properly, but it can be elusive when we have a big day of work ahead of us. This phenomenon is often caused by work-related stress and anxiety, which can negatively impact our sleep quality. To improve sleep, it's important to address the root causes of stress and create a calm bedtime routine. This may include relaxation techniques, deep breathing exercises, stimulus control therapy, and maintaining a consistent sleep schedule. Additionally, creating a sleep-friendly environment and avoiding blue light from electronic devices can also promote better sleep.
What to do if you can't sleep before work:
| Characteristics | Values |
|---|---|
| Exercise | Go for a jog or a walk in the morning |
| Creative work | Do your creative work first |
| Exposure to light | Expose yourself to as much bright light, especially natural light, as possible |
| Avoid caffeine | Avoid caffeine from mid-afternoon on |
| Write down your worries | Write down your worries and make a plan to manage them |
| Deep breathing | Try deep breathing exercises, such as the 4-7-8 technique |
| Muscle relaxation | Try progressive muscle relaxation techniques |
| Autogenic training | Use self-hypnosis to promote sleep |
| Consistent sleep schedule | Go to bed and wake up at the same time every day |
| Bedroom environment | Keep your bedroom dark, quiet, and comfortably cool |
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What You'll Learn
Get outside and exercise
If you're struggling to sleep before work, one of the best things you can do is get outside and exercise.
Exercising outdoors in the morning can be a great way to boost alertness and improve your overall sleep quality. Sleep researcher Lauren Hale recommends an early morning jog, especially if you can get outside and benefit from the effects of natural light. The light will boost your alertness, increase your body temperature, and reset your circadian rhythms. If you're not a morning person, even a walk to the train can suffice.
If you're experiencing sleep problems due to work stress, exercising outdoors can be a great way to de-stress and clear your mind. Workplace stress is a common cause of sleep disruption, and improving your psychological and social support at work can help you to shut off after a long day. Exercise can also stimulate your body's parasympathetic "rest and digest" system, promoting relaxation and better sleep.
To enhance the benefits of exercising outdoors, try incorporating deep breathing techniques into your routine. The 4-7-8 technique, for example, can help to calm your body and mind by slowing your heart rate and reducing blood pressure. Focus on changing the rhythm of your breath, and you'll be well on your way to a more restful night's sleep.
So, if you're struggling to sleep before work, lace up your running shoes and head outside. You'll be reaping the benefits of improved sleep and overall well-being in no time.
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Avoid caffeine and blue light
If you're struggling to sleep before work, one of the first things you can do is cut down on your caffeine intake. While a small espresso in the morning may give you a much-needed boost, it's best to avoid caffeine after that. Caffeine will interfere with your sleep, so it's best to avoid it after midday.
Instead of coffee, try deep breathing exercises to calm your body and mind. One popular technique is the 4-7-8 method, which involves changing the rhythm of your breath to slow your heart rate and reduce blood pressure. This will help stimulate your body's parasympathetic "rest and digest" system.
As bedtime approaches, it's also important to reduce your exposure to blue light. Blue light is emitted by electronic devices and artificial lights, and it can disrupt your natural sleep cycles. Try to avoid using smartphones, computers, tablets, and televisions at least two to three hours before bedtime. If you need to use these devices, try downloading a "`night mode`" app that reduces blue light emissions.
To block out blue light, you can also try using amber or brown-tinted glasses, which are widely available online. These glasses have been shown to significantly improve sleep quality and mood. Additionally, consider swapping out your LED light bulbs, which emit a high amount of blue light, for incandescent bulbs, which produce less.
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Write down your worries
If you can't sleep before work, there are several things you can try to help you drift off. One effective method is to write down your worries.
Writing down your worries is a great way to quieten a busy mind. By acknowledging and addressing your concerns, you can stop them from spinning around your head and keeping you awake. Writing down your to-do list for the following day can help to get those tasks off your mind. You can even email the list to yourself, as suggested by sleep researcher Dr. Vsevolod Polotsky. This is a good way to ensure you don't forget anything, and you can refer to it in the morning.
Writing about your worries has been shown to reduce anxiety and depression. It can also help you to fall asleep faster. If you're worried about work, try writing down the next steps for each cause of stress. This will help to quieten your worries and make your brain feel more restful.
It's important to remember that worrying is normal, and it can even be beneficial. It can help to protect us and prepare us for the future. However, too much worrying can be detrimental, especially when there are no clear solutions to the things that are worrying you.
If you find yourself lying awake, focusing on your worries, try getting up and doing something else. Keep the lights dim and avoid looking at your phone or computer, as the blue light will signal to your brain that it's time to wake up. Instead, try doing something simple and repetitive, like folding laundry, until you feel sleepy.
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Practice deep breathing
If you can't sleep before work, one of the things you can do is practice deep breathing. Deep breathing is a science-backed way to calm both your body and mind. By changing the rhythm of your breath, you can slow your heart rate, reduce blood pressure, and stimulate your body's parasympathetic "rest and digest" system.
The 4-7-8 Technique
This technique can be easily done before you turn off the lights. Simply breathe in for a count of four, hold your breath for a count of seven, and then breathe out for a count of eight. This technique can also be used if you wake up in the middle of the night.
Alternate Nostril Breathing
This technique is based on yogic breathing practices. Research shows that doing this for 30 minutes a day can lower stress levels, reduce heart rate, lower blood pressure, promote feelings of well-being, and improve lung function. To begin, sit comfortably on the floor or on a chair, keeping your back straight but relaxed. Use your right thumb to gently close your right nostril and take a slow, deep breath through your left nostril. Then, close your left nostril with your right ring finger while releasing your thumb from your right nostril. Hold your breath briefly, then exhale slowly through your right nostril. Inhale slowly through your right nostril, then close both nostrils by placing your thumb over your right nostril and your ring finger over your left nostril. Hold your breath, then release your left nostril and exhale slowly. Finally, pause briefly, then inhale slowly through your left nostril and repeat the cycle.
Three-Part Breathing
This technique involves three steps: first, take a long, deep inhale. Second, exhale fully while focusing intently on your body and how it feels. After doing this a few times, slow down your exhale so that it's twice as long as your inhale. This technique is very simple and preferred by many people.
Bhramari Pranayama
This technique can quickly reduce breathing and heart rate, leaving you feeling calm and preparing your body for sleep. To practice, lie on your back with your knees bent over a pillow or sit in a chair. Place one hand flat against your chest and the other on your stomach. Take slow, deep breaths through your nose, keeping the hand on your chest still while the hand on your stomach rises and falls with your breaths. Then, breathe slowly through pursed lips. Eventually, you want to be able to breathe in and out without your chest moving.
The Papworth Method
This method combines multiple breathing techniques and focuses on your diaphragm to breathe more naturally. Sit up straight, perhaps in bed, and take deep, methodical breaths in and out, counting to four with each inhale and exhale. You can breathe through your mouth or nose, but the exhale should be through your nose. Focus on your abdomen rising and falling, and listen for your breath sounds to come from your stomach. This method helps reduce the habits of yawning and sighing.
Remember, it's important to find a breathing exercise that works for you, so feel free to try out a few different techniques. You can practice these exercises for 10 to 20 minutes per day, and they may help you fall into a deep, restorative sleep.
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Create a sleep-friendly environment
Sleep is crucial for your overall well-being, but job stress can often get in the way of a good night's rest. To create a sleep-friendly environment, consider the following tips:
Keep the bedroom dark, quiet, and comfortably cool
Keep your curtains or blinds closed to block out any outside light. If you're sensitive to noise, consider using earplugs or a white noise machine to block out any disruptive sounds. Aim for a temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius), which is the optimal temperature for many people to get a good night's sleep.
Avoid blue light from electronic devices
The blue light emitted by smartphones, computers, and televisions can interfere with your sleep. Avoid using these devices at least an hour before bedtime, and if you must use them, consider using blue light filters or night mode settings to reduce the impact on your sleep.
Establish a relaxing bedtime routine
Engage in relaxing activities before bed, such as reading a book, listening to calming music, or practising deep breathing exercises. You can also try autogenic training, which involves self-hypnosis and repeating phrases that promote relaxation. This will help signal to your body and mind that it's time to wind down and prepare for sleep.
Make your bed and bedroom a sleep-only zone
Avoid activities such as eating, working, or worrying in bed. Instead, associate your bed and bedroom solely with sleep and relaxation. This will help train your mind to see these spaces as places for rest and calm, improving your sleep quality over time.
Manage work-related stress
Work stress can significantly impact your sleep. Try to leave work worries outside the bedroom. Write down your concerns and make a plan to address them if possible. Turn off work devices and avoid checking emails or social media before bed to minimise the chance of encountering disturbing information that could disrupt your sleep.
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Frequently asked questions
Here are some tips that might help you sleep better:
- Set a consistent bedtime schedule, going to bed and rising at the same time each day.
- Keep your bedroom dark, quiet, and comfortably cool.
- Write down a list of things you need to do tomorrow.
- Practice deep breathing to calm your body and mind.
- Avoid caffeine from mid-afternoon onwards.
If you're struggling with waking up in the middle of the night, try these expert tips:
- Get out of bed and do something calming, like reading a book or listening to quiet music.
- Avoid watching TV or using your smartphone, as the blue light emitted by electronics will signal to your brain that it's time to wake up.
- Try progressive muscle relaxation techniques or autogenic training, which uses self-hypnosis to promote sleep.
Work stress can definitely impact your sleep, but there are some things you can try to help compartmentalize your worries:
- Write down your worries and make a plan to address the ones you can control.
- Turn off your work devices before bed to avoid sleep-disrupting light exposure and disturbing communications.
- Seek improved psychological and social support at work to help you shut off from the workday and de-stress.
