Are you struggling through your days in a constant fog due to lack of sleep? Are you reaching for coffee by noon or an energy drink just to get through the afternoon? If so, you’re not alone! 75% of the American workforce admits to being tired every day! With another 15% admitting to actually falling asleep on the job! These are shocking statistics — especially if you’re talking about employees driving or caring for children. While there’s no way to change the worldwide exhaustion epidemic, you can start by helping yourself. And the good news is, a few simple changes to how you approach sleep can significantly improve the quality of sleep you get and your focus and productivity during the day. Excited to hear more? Keep reading!
1. Create a Sacred Sleep Space
Do you bring your work to bed? Snacks? Arts and crafts? While it’s good to have a hobby, keep it out of the bedroom! Your bed should be designated for sleep and sleep alone. This helps train your brain into knowing that when you get into bed, it’s time for sleep. Most people attribute their inability to fall asleep to racing thoughts. Are you guilty of going through your grocery list or reciting your work presentation as you lay in bed staring at the ceiling? Americans lead busy lives, making it nearly impossible to turn our minds off when the lights go out. But by creating a relaxing, welcoming sleep environment, you’re more likely to fall asleep faster — and stay asleep! Try adding some lavender oils to your pillowcase or a diffuser. Splurge on an extra-comfy blanket or comforter. CBD oil is another great way to relax and unwind before climbing between the sheets.
2. Put Down the Phone!
This is another item that should never be in bed with you — your cell phone! Or tablet or Kindle or laptop. Considering a recent study showed that people spend an average of 3 hours per day on their phones, with most of that time dedicated to messaging and social media, it’s no wonder that we also bring it to bed with us. Whether you’re mindlessly scrolling through Facebook, answering emails, or doing some online shopping, the blue light emitted by your phone’s screen might be keeping sleep at bay. Another culprit is your television or any other screens that emit blue light. Why? This light actually stops your brain from releasing melatonin — the hormone that controls your awake and sleep cycles. Limit screen time to 1-2 hours before bed. If you really enjoy reading before bed, swap your Kindle for the classic paperback version!
3. Give Yourself a Bedtime
Regardless of your age, you need a bedtime! And preferably, the same time every night — even on the weekends! While this may not always be possible, if you can go to sleep around the same time each night, you’ll reap the benefits of a healthy, consistent sleep routine. If you want to improve your sleep even more, set your morning alarm for the same time each day. When you go to bed and wake up at the same time, it sets an internal clock in your body that helps maintain a healthy schedule. You’ll fall asleep faster, stay asleep for longer stretches of time, and wake feeling rested and energized!
By making these simple changes to your current sleep patterns, you’ll be surprised at how much better you feel! Not only will you have more energy and focus, but you’ll actually find yourself in a better, more positive mood. So, what are you waiting for? Invest in creating a peaceful sleep space and set your alarm clock (but not on your phone)!
Article Submitted By Community Writer
