Flexible hours of working hours that once felt like a dream are now a nightmare to many. It takes away the prime sleeping hours. It is often seen that many people don’t have a proper sleeping schedule. Doctors suggest that an average human must sleep for at least 8 hours a day to recharge fully. But this corporate culture, most importantly, the remote work has hampered the sleeping schedule for many.
But it isn’t like something that cannot be fixed. A structured schedule, when followed properly, can get you back on track. Also, when you start taking more time off screens, you’ll realize that there is ample time to fix the sleeping routine. In this article, we will discuss the ways to maintain a healthy sleep schedule.
The core reason for the sleep cycle disruption
Lack of structure: When a proper routine isn’t there, the sense of urgency is completely lost. People tend to work overtime. Laziness tries to creep in. Lack of routine also leads to inconsistent sleep schedules
No work-life boundaries: When you tend to stay available 24/7 on calls, messages, or emails, you never mentally switch off from your work mode. It keeps the brain activated, and it disrupts sleep.
Prolonged screen time – Remote work life is based on being present digitally only. Our eyes are exposed to blue light for prolonged hours. That blue light suppresses melatonin, the hormone that is responsible for regulating sleep.
Overworking – Working late at night puts you on a different schedule. When you make a habit of working late, you start waking up late, and this cycle continues. This might help you concentrate on work, but your sleep is affected in the long term.
Unpredictable Schedules – For people working with people from different time zones, meetings are often scheduled at odd hours, leading to disruption of sleep rhythms.
Best Ways to Get a Good Night’s Sleep
Always Wake Up and Sleep at a Specific Time Every Day – Follow a daily timetable, not just for a day or two. This is much better for you in the long run. It becomes easier for your body to settle into a rhythm. This also improves sleep quality. Buy an alarm that also tells you when to sleep.
Establish a Pre-Bed Routine – You are required to plan something that lets your body know that it has to sleep. This assists in changing your brain from work mode to sleep mode. This includes reading a book, having a shower, meditating, or just listening to melodious music. Screens should be avoided during this time if possible.
Meal Plan – Having massive portions before falling asleep makes digestion difficult. Furthermore, caffeine stays in the body for 6 hours and can be disruptive to the sleep cycle. Consider having light food during dinner.
Regulate Your Setting – Always control your environment as it can help you relax and fall asleep, such as lowering the light level. Attempt to quiet any sounds so that your mind can relax. Use blackout curtains that fully block any light that prevents sleep.
Exercise Regularly – Make a habit of exercising regularly, as it helps improve the quality of sleep. But try not to do it closer to sleep time, as it would, in turn, energize you.
Keep Stress and Anxiety Away – If work stress lingers in your mind, try not to take it to bed. Consider trying journaling, writing down what you’re feeling, meditating for a while, or engaging yourself in light activity.
Be Mindful of your Naps- Short power naps can be energizing, but taking long naps during the day can give you a hard time sleeping at night.
Use Technology Positively
Try using technology to the best of your use; screens tend to disrupt sleep, but various apps and tools assist in managing sleep as well. Try using:
- White Noise & Relaxation Apps
- Sleep Cycle Apps
- Focus-Boosting Apps
- Virtual Reality Relaxation App
- Digital Detox Apps
- Blue Light Filters
Final Thoughts
In this era, maintaining healthy sleeping habits is indeed hard, but it is for the good of mental, emotional, and physical health. Productivity is achievable when you focus well on self-care. If you compromise too much, it will have an adverse impact in the long term.
You must know how to set boundaries, create a structured routine. Sleeping well is a necessity, however, people tend to take it for granted and overwork themselves. Start managing your work environment, everything else will start falling into place. A few apps available, like Calm, Headspace, or Noisli, are doing good. If not by yourself, take help; these apps help create balance. Try these simple tricks and you’ll feel the change.
