A Good Night's Sleep

Are you having trouble falling asleep? Can't seem to stop thinking of work? Every single noise wakes you up? Or are you tossing and turning in bed? Regardless, it is important to have good night's sleep, be it to project that professional image or to reach optimal work levels. Here are some tips to help you have a better and deeper sleep.

Sleep when Sleepy

Sleep only when you feel like sleeping – lest ending up with a fear for the bedtime. If you really have to turn in when you are wide awake, do something extremely boring, monotonous or that which requires low brain activity until you feel sleepy. For example, counting sheep.

No to Naps

On the other hand, naps while you are not sleepy even – if you have the time to spare – might affect the deserved eight hours of rest you require at night. What's worse, if you are suffering from insomnia, naps are a definite no-no.

Dim the Lights

Day light or bright lights send signals to your brain that it is time to wake up. Similarly, place your bed where the sunlight falls in the morning; rousing to sunlight is a natural way to wake up.

Avoid Alcohol, Caffeine, Nicotine

Anything that contains alcohol, caffeine or nicotine – such as coffee, tea, Coca Cola as well as our favourite hot chocolate drink – should be avoided. Alcohol might seem to help in the beginning but might cause a nasty hangover after a period of bad quality sleep. Too much water might cause water retention and disrupted sleep thanks to trips to the bathroom. However, a glass of warm milk should do the trick as it contains tryptophan, a natural sleep inducer.

Your stomach should not be not full but neither should it be too empty – that could keep you awake instead. Wait at least three hours after dinner before turning in, or if you must have supper, take light snacks instead of greasy food that are typically hard to digest.

Adopt a Routine

Weekdays or weekdays, try to turn in and rise from bed at regular intervals. This would help set your bio clock in order and you should wake up naturally, especially handy if the iPhone alarm fails to work again. If you need to miss a few hours of sleep for some weekend socialising, naps limited to 30-minute intervals to make up the numbers are preferred rather than sleeping long, irregular hours. The consistency will better your sleep and get you refreshed for next day's work.

Prepare for Bed

Give your body cues that it is time for bed. For example, listen to classical music, read your favourite author's novel or put on a face mask whenever it is time for bed. A hot bath one to two hours before you turn in will also aid in inducing a sleepy you. Also, make your bedroom sleep-friendly and respect your bed as an area for sleeping in only – and your body will automatically recognise that too.

Stop Thinking, Start Sleeping

Leave your work worries and woes in the office. If there is something nagging at you, write it down on a post-it note and stick it to somewhere you will be sure to see first thing in the morning or at work. Since you are already at home and can't do anything about it until the next morning, leaving yourself a reminder should put your mind at ease for the night.

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