A busy lifestyle can cut into your sleep time, leaving you feeling tired during the day. However, that doesn’t have to be case. There are a number of things you can do to improve the quality of sleep you enjoy, even if you do have to work it in around a hectic lifestyle.
Improve Sleep Quality
You can get a jump start on a good night’s sleep by doing some transitional things after work or before you go to bed. These things include:
- Incorporate a short yoga session, soothing stretches, meditation or taking a walk after work. This helps you let go of the day’s stresses so you transition from work to private time and finally to bedtime.
- Install light-blocking window coverings or wear an eye mask. This is especially helpful if you’re a shift worker who doesn’t get to sleep when it’s dark or if you live in an area where there’s a light source outside your window.
- Set up an ambient noise machine or wear earplugs to block out noise if you live somewhere that’s not quiet when you need to rest. That way, neighbours, family members, traffic and pets aren’t keeping you awake with excess noise.
Enjoy a Good Nap
When you don’t get a full night’s sleep, your energy may crash during the day, but a nap can turn that drop in energy into a positive thing. A nap after lunch, ranging in length from 20 minutes to one hour, offers rejuvenating benefits. It also helps make up for reduced night-time sleep. Choose a comfortable spot where you won’t be interrupted during your nap. Use some of the techniques that improve night-time sleep quality, such as wearing a mask to block light and turning on soft music to block noise.
Sleep is more than a luxury, it’s a necessity, and sleeping well can be part of the difference between delivering an average performance at work and being a high achiever. When you enjoy quality sleep, whether in one long night-time session or by taking a nap after lunch, it increases your ability to function at peak performance levels.