How Does Sleep Impact Your Work?

In the work, I do there are many techniques I have learned to improve my skills but by far the most important thing I found was the challenge of keeping my motivation and energy levels up so that I can deliver to my customers.?

I find myself stuck in a booth for the best part of a day with some breaks etc but I have found that if my rest and sleep are impacted that could make everything else an uphill battle and the good news is that it doesn't have to be like that, believe me.

• Do you find yourself tossing and turning every night or waking up at 3 a.m. not able to get back to sleep?
• Do you end up drained and unable to cope the next day and unable to produce good work because of it?
• Are you feeling like there is no hope and not sleeping has become a vicious circle?

The good news is that whatever your sleep issues are, there are simple techniques and insights that I have researched that will help guarantee a good night’s sleep and have helped me to do so as well as create a healthier, more vibrant life as a result.

Today let me share some details to get started on the road to a better night’s sleep, waking up and feeling refreshed the next day.

You might not be able to control the factors that interfere with your sleep, but you can change behaviors and adopt new habits that encourage better sleep and a better life.?

Start with these six simple tips:

1. Include physical activity in your daily routine

Regular physical activity can promote better sleep, such as Yoga, going to the gym, or walking, importantly though do avoid being too active close to your bedtime and of course remember that spending time outside every day has so many benefits in relation to stress relief, sleep issues and the state of your health.

2. Before Sleep – Pay attention to what you eat and drink

Finish drinking tea or coffee a couple of hours before sleep, coffee more so as it should be drunk before lunchtime as it takes hours to clear your system. This will help prevent trips to the bathroom that may spoil your sleep pattern.

Also sleeping is meant to be fast, but make sure that you don’t go to bed hungry or stuffed, eating before bedtime can cause discomfort so stop eating around 8.30 p.m. In particular, avoid heavy or large meals within a couple of hours of bedtime.?

You need to give your digestive system a chance to do what it does best. Also, Nicotine and alcohol deserve a mention too, as the stimulating effects of nicotine and caffeine will keep you awake. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Limit daytime naps

As you explore the subject of sleep you will become aware of the science behind sleep and the important cycles involved. If you are taking long daytime naps it can interfere with your nighttime sleep.?

Try to limit your naps to no more than one hour, and avoid napping late in the day as you get closer to your natural sleep time.

Night workers often nap and may have a challenge with this approach. To be honest, having work like this can impact your health in so many other ways and you may want to choose another option if it is available.

4. Stick to a sleep schedule

The recommended amount of sleep for a healthy adult is at least seven hours, for most people it is eight hours, but to remain healthy you don’t need more than eight hours in bed to be well rested.

Make sure you go to bed and get up at the same time every day, including during weekends. When you are consistent it reinforces your body’s sleep-wake cycle.

As you may be aware most people who have sleep issues toss and turn in bed when they are trying to sleep and it becomes a battle and can make the process of sleeping a negative event rather than a natural process so if you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing.?

Your options may include reading a book or listening to some soothing music. Also, try one of my meditation videos to help you sleep, these may be used in bed or just, go back to bed when you’re tired.?

You can repeat all of the above as and when needed. The most important thing to do is to continue to maintain your sleep schedule and wake-up time daily. Your commitment will help you achieve your goal.

5. Create a restful environment

First and foremost keep TVs and mobile devices out of the room, anything that has a light or that catches your eye. We do come around whilst sleeping and this can draw our attention and bring us out of sleep. Also keep your room cool, dark, and quiet.?

Still, on the subject of light-emitting screens, avoid them just before bedtime. You can find many solutions for room-darkening shades and other approaches that will help you sleep. As a last resort you may have to block out distracting sounds with earplugs, these may well be uncomfortable or fall out so you will need to experiment.?

As well as a calm sleeping environment doing calming activities before bedtime will also help, such as taking a warm bath or using relaxation techniques including the many meditation videos I have created for myself and for you if you would like a link to them that will promote better sleep.

6. Manage worries

Our daily stress can linger and prevent us from getting to sleep, and I will share some things about stress in future posts because years ago I used to do some stress management for people, and this will help you to resolve your worries or concerns before you meet the challenge of getting to sleep.?

Around the subject of stress and sleep, you may like to keep a pad by the side of the bed and just jot down what’s on your mind and then set it aside for tomorrow. This will really help get you started in the area of dealing with your stress and anxiety.

Important note: We all have the occasional sleepless night, but if you find that you often have trouble sleeping and it is impacting your health dramatically, your first port of call should be your healthcare provider, who will be able to Identify and treat any underlying causes that may have medical reasons that need more important attention.

This was a bit long and you may be feeling sleepy already, but I do hope it helps you in some way I would love to hear your thoughts about the above but more than that please feel free to share the information with someone who may need it.

Cheers

Gary

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