Workaholics have a tendency to skip out on sleep, and sleep deprived people can’t do their best at work. This creates a never ending cycle that can trap workaholics. They aren’t performing their best, so they decide to pull an all-nighter to catch up on their work. This leaves them tired and suffering from lack of sleep which, again, impacts their ability to perform their job well.
Don’t let another sleepless night leave you feeling run down. Recharge your batteries the right way. Feel better, and watch your productivity soar.
1. Set a Bed Time
Workaholics tend to have a “one more thing!” mentality when it comes to wrapping up for the night. This “one more thing” often turns into dozens of things, pushing bed time back later and later. You should aim to get a minimum of 7 hours of sleep a night, and your bed time and wake time should reflect a similar figure. By setting a bed time and sticking to it, you can prevent yourself from letting work interfere with sleep.
2. Automate Your Meals
Trying to fall asleep with a bloated tummy full of heavy food is nearly impossible. Do yourself a favor that many workaholics would appreciate – start meal prepping. Toss together some healthy, light, nutrient rich meals that you can cook on low in a crockpot or instant pot all day. Eat dinner earlier and give yourself some time to digest before you hit the sheets. You’ll sleep better and have more energy in the morning if you’ve refueled on something good and healthy.
3. Make the Room Comfy
If your bedroom isn’t comfortable, it’s no wonder you can’t get high quality sleep. Get some soft sheets and supportive pillows. Keep your bedroom nice and cool, so you won’t wake up hot and want to kick off the covers. Make sure your bedroom is clean and serene – a messy environment is hard to relax in. If you like aromatherapy, use a diffuser with something soothing like lavender oil.
4. Keep the Tech Away
Statistics show that 70% of people use their smartphones for work. Stop using a work device in bed! If you aren’t near your tech, it won’t be as tempting to read or respond to emails when you really should be shutting your eyes. Combine that with the fact that blue light emitted from electronics can disrupt the body’s circadian rhythm, and you’ll never get to sleep on time. Leave your smartphone and laptop in another room when you go to bed.
And before you say “I can’t possibly keep my phone away because I use its alarm functions to wake up in the morning” – here is the solution: buy a real alarm clock. The simplest ones cost a few dollars, they don’t emit blue light, and they certainly won’t tempt you to stay up for a few more hours, sending emails to your clients.
5. Balance Sleep Habits with Self Care
Health problems can cause sleep problems, and a lack of sleep can cause health problems. The two go hand in hand. Taking better care of yourself can help to improve the quality of your sleep. The endorphins released by exercise can help to calm and de-stress the body. Make a stop at the gym after you leave the office to burn off the stress of the day. If you have aches and pains from sitting at a desk all day, get a post-work massage. Massage releases similar endorphins that make it easier for the body to sleep and recover.
6. Practice Relaxation Rituals
Many workaholics are big on routines. What is your routine or ritual to help you relax? Some people prefer the convenience of meditating or yoga. They’re both essentially free and you can do them anywhere without any sort of special equipment. People who don’t enjoy yoga or meditation might prefer a comfortable chair with a fascinating book and a warm mug of relaxing chamomile tea. Whatever you do to relax, make sure to pencil it in before bedtime.
7. Always Prep an Easy Morning
Workaholics who have a “Type A” personality might find that they have trouble sleeping because they’re so worried about everything they’ll have to accomplish the next day. Make your life easier. Set the coffee pot to automatically start brewing ten minutes before you’ll wake up. Have a hearty, healthy breakfast prepared and ready to go. Make and update to-do lists of all your pressing and revolving tasks – you’ll be sure you aren’t forgetting anything. A great prep for the next morning should function like putting a bookmark in the running story of your life.
The moral of the story is that work can wait – you won’t be your best at anything if you haven’t slept. Simplify your life, create a sleep strategy, and be sure you’re getting the shut eye you need to function throughout the day.
Evie Cooper is a health blogger who advocates living a well-balanced, healthy, and fulfilling life. She is also a part of the team at CPAP Direct, a company which promotes sleep therapy and creates CPAP masks for all those with sleeping difficulties