Sleep deprivation costs UK businesses £40bn a year. This figure is based on tired employees being less productive or absent altogether.
We all know the torture of tossing and turning all night long and then eventually falling asleep only an hour before the alarm goes off. You feel tired and lethargic all day and find it difficult to concentrate at work. So how do we pull ourselves out of this pattern, get our spark back for our day?
Set a Bed Time Routine
Try association; develop a regime that fits in with your lifestyle, so your body and mind begin to know what the cues mean… off to bed.
Cover Up With an Eye Mask
You might find that you sleep better, especially in the summer months when it gets light so early. People that study these things note that our brain needs a certain level of darkness for it to register that it is night time and that it is time to go to sleep.
Have Some Wind-Down Time
It is impossible to get to sleep if your mind is spinning with the emails you have just read or the report you have just written. Be strict with yourself have a time by which you must switch your tech off, at least an hour before you go to bed is best.
No Tech in Bed!
Blue lit screens can prevent you from getting off to sleep.
There is nothing better for quieting your mind and forgetting about your day, so pick up a good book and get lost in it before you go to sleep.
Flip on a Relaxation Track
If you really struggle to switch off and find yourself playing the day over and over in your head may be a relaxation CD will help. Download an app or use sites like YouTube, try a few until you find one that is right for you.
Use an Old Alarm Clock
No pinging phones at midnight. The last thing you need when you struggle to get to sleep is to have your Facebook alert ping and wake you up.
Think about how many hours sleep you need to function at your best and work out what time you need to go to bed to get enough sleep. Remember the old saying… an hour before 12 is worth two after!
Cut the Caffeine
We all know it, but how many of us have a cup of tea or coffee before bed? Science again – it can take between 4–6 hours for the body to process caffeine, so if you want to go to bed at 11pm, you probably should not drink tea or coffee after 5 pm.
Try Not to Eat Too Late
Your body puts a lot of effort in digesting food, and if it is busy working away on all the carbs and sugar while you are trying to sleep you are never going to get a restful night. If you always get home from work late, maybe you could have your main meal at lunchtime?
Have a notepad by your bed, if something important comes to mind as you are dropping off to sleep you can write it down without having to get out of bed or worry about forgetting it by the time you wake up in the morning.
There is no ‘One Size Fits All’ solution to getting a good night’s sleep, it is about finding out what works for you. Hopefully, some of these top tips will help.
If this blog has you thinking about how you can re-work your bedtime and sleep pattern you might want to try this app Sleep Genius – Created by the world’s leading authorities in neuroscience, sleep, sound, and music.