With anxiety brought on by the news, worries of what the future holds, and stress from work, sleep can feel impossible at times. For many working professionals, home has become the new office and for many of us, the bedroom has been transformed into a workspace.
When your home and workspace are combined, it can be hard to stop thinking about your to-do-list, even if you’re super tired. If you’re someone who lies in bed with a racing mind, here are 5 sleep hacks you can try:
1. Limit caffeine
When that afternoon slump hits, it’s tempting to make another cup of coffee. However, too much caffeine in the afternoon can hurt your ability to sleep that night. Try cutting out caffeine after 2pm. If you feel tired, try going for a walk outside or snacking on something healthy.
2. Avoid doing work in bed
Yes, it’s more comfortable to send emails from the comfort of your own bed, however, working from bed can cause your brain to start to associate your bed with work. If you can, try to avoid working from your bedroom altogether. However, if your room is the only space available, try to use a desk.
3. Create a to-do list
Lying in bed thinking about the project you have due the next day or the emails you need to respond to will only make it harder for you to fall asleep. Consider keeping a to-do list by your bed. A to-do list is a great way to brain dump anything that might be causing you stress. Writing down what’s on your mind will help you let go of these thoughts and you’ll slowly start to relax.
4. Stick to a regular sleep schedule
It can feel tempting to sleep in and stay up late while working from home. However, it’s important to keep a consistent schedule as much as you can. People with regular sleep schedules are 1.5 times more likely to wake up feeling well-rested the next day. Try to wake up and go to sleep at the same time each night. If you aren’t used to going bed so early, try going to bed 15 minutes earlier each night until you reach your goal time.
5. Meditate before bed
Meditating is a great way to relax before bed. The American Psychological Association states that mediation has several proven positive benefits including reduced stress, improved memory, better focus, and more. If you’re new to meditation, start by doing it for just five minutes a night and then build your way up.
Lack of sleep is bad for your productivity the next day. If you’re someone who struggles with sleep, test out a few of the sleep hacks above, and see if they work for you. Consider keeping a sleep journal to keep track of what works and what doesn’t.
For more sleep hacks, check out Casper’s infographic below.
Post by Octavia Goredema
Octavia Goredema is an award-winning career coach, writer and the founder of Twenty Ten Talent and Twenty Ten Agency. You can connect with her on Instagram, LinkedIn or over on Twitter.
