10 Tips for Better Sleep

After tossing and turning for hours, unable to fall asleep, you roll over and look at the clock. It’s 4 a.m. and you have to wake up for work at 6:00 a.m.! You stagger into the bedroom after finally finishing the proposal that is due at 9:00 a.m., while thinking to yourself, “At least I will get four hours of sleep tonight! The neighbor’s Christmas lights blinking brightly into your bedroom window are filling your head with visions of bodily harm, not sugarplums.

If you can relate to any or all of the above, your work performance might be suffering as a result. The fast approaching holidays, family and friends staying over for days or weeks, holiday networking events, and end-of-year deadlines only add to the increasing demand for a good nights’ sleep and make it harder to attain.

Sleep deprivation contributes to irritability, depression, and anxiety, for sure. Lack of sleep also diminishes your work performance with increased mistakes, poor physical shape such as when you doze at your desk, and decreased memory. You may end up working more hours while getting less accomplished. To ensure you meet the 7-9 hours sleep that most adults require:

Make Your Bedroom a Sleep Oasis
Cool or heat the room to between 60 and 75°. Your body has a natural temperature set point for sleep, and it will work hard to attain that temperature. You don’t want your body “working” to stay warm, or cool, when it should be sleeping. If your windows allow for a flood of light into your room during sleep hours, invest in blackout curtains. Dim the lights on clocks and other electronics that emit an annoying glow. Darkness is your body’s cue to emit melatonin for sleep; too much light equals too little melatonin. If you travel for work and absolutely need your favorite blanket, fuzzy socks or pillow to sleep well, bring them with you. Keep your bedroom quiet, as well. If you cannot quiet the neighbors’ barking dog or your snoring spouse, invest in some earplugs.

Don’t Lay in Bed Awake
There is little more frustrating than laying in bed thinking about not sleeping. If you have been lying in bed 20-30 minutes without falling asleep, get out of bed and try again later. Go lay on the couch with a good book, sit in the kitchen with a cup of herbal tea, or listen to soft music, but don’t turn the television or computer on.

Step Away from the Computer
Snap the laptop closed and turn off the television well before you intend to sleep. Electronics, even some backlit e-book readers, stimulate the brain too much to allow your body to relax for sleep. If you enjoy white noise in the background for sleep, purchase a noise machine rather than use the television for that purpose.

Limit Caffeine Intake
Some people are more sensitive to caffeine than others do. Limit your afternoon cups of coffee. If you need to recharge in the afternoon at work, try taking a brisk walk in the sunshine to wake yourself up instead. Don’t forget to limit sodas and teas with dinner as well.

Create a Relaxing Sleep Ritual
Take a warm bath. A warm bath with essential oils such as lavender will relax you while the change in body temperature will signal to your body that it is time to sleep. Use relaxation techniques such as deep breathing or stretching. As tempting as it can be to squeeze in a workout after a long day at the office, the gym might not be the best way to relax after your workday. Hard workouts may increase your body’s cortisol levels making it harder to relax and fall asleep.

Nose Wide Open
Did you know that your ability to breathe and smell might be affecting your sleep? Have you noticed that you always sleep better in clean sheets? In addition to the joy of crisp, clean sheets because they feel great, clean sheets smell better too. You should wash and change your sheets weekly. Choose laundry soap with a smell you like, and spritz your sheets in between washings with a fabric freshener or aromatherapy spray such as lavender or vanilla. Try vacuuming your mattress too to eliminate dust and other allergens. Allergy sniffles due to pollen and dust can disrupt sleep as well. If you find your itchy nose keeps you awake at night, it could be time to consult with your doctor to see if you could have allergies.

Move More during the Day
If you find that you are restless at bedtime, it might be that you need to move more during the day. Sitting at your desk, or in your car, for long periods during the day will leave you with energy to spare. Move during the day to burn calories and let your muscles stretch. Try walking up the stairs to your office, getting up from your desk to stretch and walk around in between marathon sessions working on your computer, or walk to lunch with a co-worker. The added movement will increase your alertness during your workday and help you be ready to sleep come bedtime.

Eat Lighter and Drink Less
When you can, eat dinner several hours before you go to bed. If you find that you cannot avoid eating dinner at 9:00 p.m., choose lighter fare. A salad, a turkey sandwich or a bowl of soup will fill you up without taking hours to digest like the steak dinner you had originally planned. Cut back on your beverage consumption in the evening as well. Drink plenty of water during the day to stay hydrated without the need to get out of bed frequently to use the bathroom.

Manage Your Circadian Rythmns
Your circadian rythmns, your body’s natural sleep/awake clock tell your body when it’s time to sleep. According to the National Sleep Foundation, “The circadian biological clock is controlled by a part of the brain called the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus that respond to light and dark signals.” Exposure to light, or dark, starts or delays the release of melatonin to induce sleep. You can manage your circadian rythmns by exposing yourself to adequate light during daytime hours and diminishing your exposure to light in the evening.  Opening the curtains to let in the sunlight first thing in the morning and brightening the lights in your office signals to your body that it is time to be awake and alert. Dimming the lights for an hour or two as you unwind after work and darkening the room for sleep, tell your body to make melatonin and get ready to drift off to dreamland.

Stress Less
Easier said than done, we know! Stress over work, marital, or money issues leads to loss of sleep for many people. Talk it out and don’t go to bed angry. Delegate responsibilities when there is too much on your plate. The relatives staying with you will more than likely be happy to help with the holiday preparations. Order groceries or meals in when you run out of hours in the day; don’t add to your stress by fighting to get to the market after work. Hire a cleaning crew to clean your home for the holidays while you relax on the couch with a good book. Learn to say, “No.” You might not be able to tell your boss, “No,” when he asks you to head up that big project, but you can turn down that invitation to the movies with the girls if it will stress you to spend the money on a night out.

The stress-sleep deprivation cycle can be a vicious one to break, as lack of sleep often leads to increased stress in other areas of your life. Balancing daytime stress with nighttime calm is the secret to sleep success. As your sleep quality increases, so will the quality of your work hours, allowing you to do more in less time.