It’s no fun to go through a work day with insufficient sleep—let alone several work days in a row. But sleep deprivation isn’t just a bummer. It can have a negative impact on your mood, your stress levels, and your productivity.
In other words, you may think that burning the midnight oil is helping you to get more done—but actually, when you compromise sleep, you diminish your own ability to do your best, most engaged, and energetic work.
It’s in your best interests, professionally as well as physically and emotionally, to get eight hours of shut-eye each night. Here are a few practical tips to help you accomplish that.
Things to Avoid for a Better Night’s Sleep
For starters, here are some things to steer away from in the evenings.
- Alcohol, which might help you fall to sleep but can also cause sleep disturbances later in the night.
- Nicotine, which can lead to restlessness.
- Caffeine, which can stay in your system for up to 14 hours—so try to cut yourself off by lunch time if at all possible!
- Cell phones, tablets, and other blue light-emitting devices, which can interfere with your natural sleep rhythms; turn them off at least an hour before bed!
- Late-in-the-day naps, which most experts would term anything after 3:00 in the afternoon.
Ways to Fall Asleep More Quickly
As for some more positive steps you might take, here are some sleep aids to try:
- Late-evening exercise.
- A soothing bath.
- Small snacks—try a slice of avocado or a spoonful of almond butter.
- A white noise machine.
I’d also recommend that you ensure your room offers an environment well-suited for sleep—and that means a relatively cool temperature, a firm mattress, and an absence of light.
The bottom line? Anything you do to boost your sleep also boosts your productivity. Try to get better, more restful sleep each night. It can only help your professional life!