14 Tips to Get Quality Sleep Tonight

Posted by Becky Squiers on Thu, Aug, 13, 2015

Get Quality SleepQuality sleep can make all the difference when it comes to productivity in the office. In fact, overall on-the-job sleepiness costs employers about $100 billion in lost productivity.

It’s time to take that productivity back. Use these tips to get better sleep yourself, and share the tips with your employees to beat office exhaustion.

During the Day

  1. Take a power nap. Twenty to forty minutes is ideal.
  2. Consider acupuncture to address stress and anxiety, which might be the root of your sleeping problems.
  3. Do yoga or other relaxing activities.
  4. Don’t hit snooze in the morning. This can really throw off your sleep patterns.

Lifestyle Choices

  1. Cut back on caffeine. It’s important to avoid caffeine at bedtime, but to cut back in general as well.
  2. Exercise regularly. Working out can improve your health in so many ways. Whether it’s walking, weight training, biking or running, find an exercise activity you enjoy.
  3. Consume melatonin. This hormone helps regulate your sleep cycle and can be found in foods like fish, fruit, grains and vegetables.
  4. Balance out your diet. Digestion problems can cause sleep problems. Try to avoid foods that are difficult to digest, especially close to bedtime.

At Bedtime

  1. Set a routine. Not only should you try to go to bed and wake up at the same time every day, but you should also give yourself a set bedtime routine so your body can recognize when it’s time to wind down.
  2. Unplug from the digital world. The lit screens are terrible for your sleep.
  3. Avoid distractions during your wind-down time. Things like exciting shows or fighting with a loved one make sleeping difficult.
  4. Drink sleepy-time tea or warm milk.
  5. Take a warm bath to help your muscles relax.
  6. Avoid alcohol before bedtime. It might make you tired at first, but it’ll cause excitement later, making you toss and turn as you try to catch some zzz’s.

Sleep is important. Unfortunately, you can’t control it when it comes to your employees. What they do outside of the office is their choice. So be sure to educate them while you can.

Try some of these tips for better sleep in your own life. Share your favorites with your employees so they can get quality sleep and help you get a more productive workforce.

How do you wind down to get quality sleep at night?

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Topics: Healthy Workplaces


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