How to improve sleep and job performance

20th July 2016

Lack of sleep can affect your mood, health and productivity.

If you find yourself regularly lying awake at night even though you’re absolutely wrecked, try these top tips to help improve your sleep and job performance.

1. Kick the caffeine

Not only does caffeine keep you awake, it also affects quality of sleep once you do finally drift off. So make sure you avoid caffeinated products – coffee, tea, chocolate, fizzy drinks – for up to six hours before bedtime.

2. Create the right environment

A quiet, dark, cool and comfortable environment helps promote sound slumber. Use earplugs and an eye mask to block out noise or light that tells your brain it’s time to wake up – even when it’s not.

3. Turn off technology

According to the National Sleep Foundation, using technology before sleep is proven to disrupt sleeping patterns, so make sure you turn off your gadgets to wake up refreshed.

4. Establish a routine

Ease the transition from wake time to sleep time by establishing a good bedtime routine. Avoid any stressful or stimulating activities that will increase alertness; instead try reading, relaxation exercises or having a bath to help prepare you for sleep.

5. Stick to a schedule

Going to bed and waking up at the same time sets the body’s internal clock, which will help ensure better quality and consistent sleep. Even at the weekend, try to stick as closely as possible to your routine to avoid a Monday morning sleep hangover.

6. Make a list

If your mind tends to go into overdrive when your head hits the pillow, make a to-do list for the following day so you can de-stress and switch off for a good night’s sleep.

7. Try this clever trick

Still can’t sleep? Sometimes we all have nights when we just can’t drift off, no matter how wrecked we are or how hard we try. If you’re still counting sheep into the wee hours, try this 4-7-8 breathing technique to help you nod off in just 60 seconds.