We may not think about why we go to sleep every night, we just do it.
It’s a time for our body and mind to rest and re-energise itself for the next day! How we slept the night before can have a big impact on our performance at work the next day. If we haven’t had much sleep we can be slow, irritable, fatigued, tired, the list goes on. It’s only so long before it becomes a major issue and your boss pulls you in for that awkward chat about your performance.
Check out our 7 tips to getting a great night’s sleep, to ensure you are recharged and performing at your best!
1. Wake up at the same time every morning
Including days off! If you sleep in one day, that night you will have less sleep drive to fall asleep which puts your routine out of balance
2. Avoid stimulants past midday
Caffeine takes up to 6 hours to wear off so avoid temptation later in the day!
3. Exercise for at least 20-30 minutes a day
Morning and afternoon workouts can better the quality and amount of a sleep we get
4. No evening alcohol
While it may feel like it helps us get to sleep, once it wears off in the middle of the night you may experience withdrawal symptoms and actually end up getting less sleep because of this. Or, you may even wake up with a hangover!
5. Set the mood for sleep
About an hour before you are due to go to bed, dim the lights. This helps to increase the body’s natural production of melatonin, a hormone that helps you fall and stay asleep
6. Avoid screens an hour before bed
The bright blue coloured light that comes from common devices, such as iPhone and iPads, can actually reduce the production of melatonin as it tricks your body into thinking it is day time. Over time, reduced sleep cycles due to this light can be very damaging for the brain and body.
7. Go to sleep at the same time each night
The same as you should wake up at the same time each morning, you should go to sleep at the same time. Getting more or less sleep than you are used to can throw your sleep routine off.
It is important to remember that these tips are a guideline, and it is realistic to expect that they cannot be followed 100% every day.
Technology can now help us improve and monitor our sleep routine! For example, there are a few different settings on your iPhone that can help with a few of the above steps:
Put your phone on "Night Shift" - You have the choice of making this automatic or manual. It adjusts the colour of the screen from the blue light mentioned above, to warmer hues. This feature will help reduce the effect of the bright blue light, however, it is important to remember this will not affect how your brain "shuts off" after using the device, which some people can struggle to do.
Use the "Bedtime" feature - A simple setup process, you set a "Bedtime Alarm" and a "Wake Alarm" and choose what days of the week you want to set it. This feature challenges you to have a sleep routine and balance it, and simply getting a notification to tell you to go to bed can work wonders. The wake alarm starts quietly, to wake you up slowly so you don't feel as groggy.