Sleep is important, but why is it so hard to do?! If you’ve ever struggled with sleep, you know that it can affect everything, especially your work. That’s why everyone needs to prioritize sleep hygiene in order to tap into their top performance. 

Sleep hygiene is a set of healthy habits that create better sleep. Adding good habits to your daily routines means more energy during the day. And when you have more energy, you perform better at work. 

The question is: What sleep hygiene practices work best? Everyone sleeps differently. But there are a set of proven sleep hygiene tips that will help you tap into your top performance. 

Establish a Nightly Routine 

Creating a consistent nightly ritual is key when it comes to sleep hygiene. Your routine should include things that relax you. These activities send signals to your body that it’s time to wind down. The more you can relax before bed, the easier it will be to fall asleep. 

Here are some possibilities to get you started: 

• Read
• Take a warm bath or shower
• Listen to calming music
• Meditate 

Try adding one of these relaxing things to your pre-sleep ritual. You’ll be amazed how energized you feel the next day. A good nighttime routine will reduce anxiety, improve sleep, and prepare you for your next day of work.

Have a Consistent Schedule 

If you’re going to sleep at random times every day, you’re not optimizing sleep. Your body doesn’t know whether it should be awake or resting. You can change this by going to bed and waking up at the same time every day. Yes, that includes weekends. 

It may take some time to get your body used to a sleep schedule. Stick with it. Your brain will eventually catch on. Consistency is key here. Once your body has a consistent sleep schedule, it will be easier to fall asleep and stay asleep. 

The same is true for waking up. Your body will get used to your wakeup time after consistent practice. Then, once your body knows it’s time to wake up, you’re up. You won’t be groggy because you’ve gotten an awesome night’s sleep. 

Limit Your Screen Time

Your nightly routine should focus on removing stimulants. That means no coffee at 8 p.m. (or earlier depending on your body). It also means limiting screen time before bed. The blue light from screens has been shown to have a damaging effect on our sleep patterns. It tricks our brains into thinking it’s still light outside. This makes it much harder to fall and stay asleep. 

If part of your routine is watching your favorite show to wind down, that’s fine, just do that part earlier in the evening. Give yourself at least an hour away from screens before going to bed. Put your phone away. Close your laptop. Shut off the television. Your eyes and brain need that time to adjust into sleep. 

Optimize Your Sleeping Environment

The darker and quieter your sleeping area is, the better your sleep will be. Invest in some good curtains that block out any street lamps or passing car lights. Stick a towel under your door to dampen outside sounds. If you have a thermostat in your room, set it to a comfortable sleeping temperature. 

It’s also a good idea to invest in a great mattress. What you sleep on is very important. A good mattress will help you relax, fall asleep, and stay asleep. Plus, you won’t wake up with all those aches and pains. If you’re overdue for a new mattress, spend the money and get one. Your body and your boss will thank you for it. 

Exercise Regularly

Having a consistent exercise routine will have a great impact on your sleep. Exercise relieves stress, which helps us get to sleep faster. Plan your exercise for earlier in the day though. Workouts too close to bedtime can wake you up. Aim to finish light exercise two hours before lights out, and a heavy workout three to four hours before bed.

You don’t need to push your body to the limits in order to improve your sleep. A simple walk after lunch or dinner will work. If you like to hit the gym, that’s fine too. As long as you are getting some form of regular exercise, your sleep will improve. 

Get Enough Sunlight

Really? Yes! Getting enough sunlight is truly important when it comes to better sleep. Our circadian rhythms are the brain functions that help us sleep and wake up. Getting enough sunlight in your system is going to help keep those rhythms operating smoothly. Our bodies are naturally tuned to light and dark. We’re awake when it‘s light. We sleep when it’s dark.

Get outside for a little while every day. Take a walk during lunch. Let the sun shine into your office. Your mood will improve, which will help your productivity. And when it’s time for bed, you’ll find yourself falling asleep faster. 

Sleep hygiene is the best thing you can do for yourself if you want to tap into your top performance. It helps keep you sharp, alert, focused, and ready to tackle any challenge that comes your way!

If you’re ready to show employers that you’re a top performer, reach out to us! For nearly 40 years, we’ve been helping the best talent from New Hampshire, Vermont, and Massachusetts get hired! Call 603-358-1000 today and get started on your new-job-new-life!