1. Set Limits
It’s crucial to your sleep patterns and overall well-being that you set limits for yourself. This means establishing a bedtime routine that you always stick to.
The number one thing to avoid is working from your bedroom. Make sure that any work you do is carried out in a separate space segregated from your nighttime space. Check out these Burrow Couch Evaluations to create a comfortable space . Most importantly, choose a well-lit and naturally bright space to work near. Doing so will help you establish a good internal clock and ensure that your body truly wakes up in the morning.
Unfortunately, if you don’t have access to great natural lighting or large windows, getting enough light is a challenge. A good way to circumvent this problem is by purchasing a daylight lamp for your designated work space. Having proper lighting and a space where you only work will switch your mind into “work mode”.
2. Set A Reasonable Bedtime
If you’re working from home, technically, you could roll out of bed and start doing your tasks right away. However, it’s best to establish an actual schedule that works with your sleep-wake cycle. Usually, you tend to sleep in three different stages, lasting about 90 minutes per stage.
The first stage means you’re not deeply sleeping and can easily wake up. The second stage is considered a true sleeping stage, and it is during this time that your heart rate slows down and your body temperature significantly drops. Stage three means your body starts to restore itself and repair any damaged cells. This stage usually starts around 45 minutes after sleep and also becomes the gateway to REM sleep (the state where dreams occur).
Getting to sleep at the right time matters because your body is equipped to sleep deeper during the first half of the night. This means a lower chance of waking up or thinking about tasks during the day ahead. Heading to bed at a later time, say 2 A.M., means you’re missing out on this deeper state of sleep, and that can negatively impact your day.
Though all types of sleep are beneficial to the human body, it’s crucial that your sleep patterns are balanced and that you experience each type daily.
3. Leave Technology Behind
Sure, technology can help you connect with loved ones and help you stay in touch with the rest of the world. However, there’s a time and a place to use your tech gadgets— and it’s not before bedtime!
You can still go to sleep directly after using tech gadgets, but your dreams will remain strange and vivid. This is due in part to the fact that you’re actually depriving your body of sleep. A much better solution is to turn off all tech at least an hour before heading off to sleep.
4. Skip The Alcohol
Most people reach for alcoholic beverages because it relaxes them after a hard day at work. However, the fact remains that your alcoholic drink of choice can negatively impact your sleep cycles and result in a lower quality slumber. Instead of alcohol, reach for caffeine-free tea or juice! Though it won’t take the edge off like alcohol does, it will work wonders for your restorative sleep. If you must drink alcohol, make sure to do it well before bedtime as otherwise, it can directly impact your ability to fall asleep.
5. Try CBT Programs
Cognitive Behavioral Therapy or CBT can often help you gain control of your sleep patterns once again. Most people forget that we have an innate ability to sleep, and that means it’s built into our minds and bodies. We often negatively impact our sleep patterns by taking on bad behaviors or coping techniques during our day-to-day processes.
One of the most popular ways to address these bad behaviors is using something called CBT. There are programs online and offline that can help you cope with your insomnia while helping you get a better handle on your behaviors. Though seeing a therapist is always advisable, many programs are app-based or free for you to try. By overcoming harmful thought patterns, you will give your mind more control over your body and allow your system to cope with stressors.
