Many people hold down jobs that operate on a 9-5 schedule, allowing them time to relax when they get home and prepare for a good night’s sleep. However, there are others who work non-traditional hours or extra long days that can cut into other areas, including getting enough sleep.
Having enough good quality sleep is vital for your health and your work performance. It prevents memory and alertness difficulties. Here are some tips to stay on your game even when you work long hours.
Put down your phone
Bringing your mobile phone, laptop or tablet into your bedroom can prevent you from falling asleep. The blue light emitted by these electronics sends signals to your brain to stay awake and alert. Try to turn off your phone and other devices an hour before you go to bed.
Get in a workout
It doesn’t help when you go to bed late and then you don’t go to sleep because you lie awake worrying. Exercise can help to ease your anxiety. Even walking around the block a few times or going for a jog in the park can help you to fall asleep at night. Avoid exercising too close to your bedtime, however, as this can be counterproductive.
Use CBD products
The endocannabinoid system (ECS) has receptors throughout the body and brings balance to bodily functions, including sleep, appetite, temperature and immune function. CBD Cannabidiol (CBD), a compound found in the cannabis plant, interacts with these receptors and many people swear by using CBD oil to promote sleep.
It does not have the type of side effects many people experience when using prescription sleeping tablets, such as grogginess the next day.
Make time for mindfulness
When you’ve turned off the TV and put away electronics, take time to sit quietly and allow your mind to settle. Breathing exercises or medication can help you to put aside the stresses of the day.
You can develop a sleep ritual to help you disengage from the tasks of the day, which may include taking a warm bath, reading a novel, and then doing some breathing exercises to prepare you for sleep.
Pay attention to what you eat and drink
If you work long hours, try to eat consistently during the day to avoid eating a large, heavy meal late at night or the discomfort may keep you awake.
You may avoid drinking coffee late in the day because you know that the caffeine keeps you awake but what you may not know like that as you get older, drinking alcohol even at lunchtime can disrupt your sleep in the second part of the night. If you’re worried about the quality of your sleep, rather lay off the alcohol.
Create a restful environment
Your room should be cool, dark and quiet if you want to sleep properly. Exposure to light makes it challenging to sleep. Consider using room-darkening shades, a fan, earplugs or a sleep mask if they give you a better night’s sleep.
If you’re tossing and turning, it doesn’t make sense to continue lying in bed. Get up and do something relaxing like reading or listening to soothing music for about 20 minutes or so and then try again.
Everyone has difficulty sleeping every now and then, even those who don’t work long hours. If you work long hours, and you have trouble falling asleep when you eventually get to bed, the above tips can help you to get quality sleep and feel fresh and ready for the new day when you get up in the morning.