โWritten by Amelia Sukcharoen - RESIDENT AUSTCORP SLEEP EXPERT
Have you ever heard the quote โTired minds donโt plan well. Sleep first, plan laterโ? This was said by Walter Reisch, an Academy Award winning screen writer and itโs safe to say he was right.
Letโs be honest, weโve all had those days when your double shot coffee is just not cutting it and youโre seriously wondering if anyone were to notice youโre missing if you were to just have a quick nap under your desk.
Sleep deprivation can affect your productivity at work, your mood and elevate your stress levels in so many ways that you may not even notice.
The minimum hours of sleep vary between person, but it is said that an adult requires a minimum of 7-9 hours. With a โgood nights sleepโ, youโll be able to concentrate, take in information and communicate more efficiently. How many hours are you getting?
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1. GET OFF YOUR PHONE
Nowadays, people wake up, roll over and open up Facebook as their morning newspaper. This isnโt necessarily a bad thing, times have changed and technology is all around us. But being on your phone right before bedtime might have its downsides, usually being on our devices typically stimulates rather than relaxes our brains.
Itโs a good idea that at least half an hour before youโre planning on going to bed, you put your phone away and dedicate this time to unwind and relax.
The best way Iโve found is to read a book right before bed, it almost always makes me sleepy and Iโve found I find sleep easier after reading a couple of chapters of a book.
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2. INVEST IN A SLEEP APP
Speaking of technology, while putting your phone away is a good way to switch off, there are now tonnes of apps dedicated to assisting people in finding sleep easier and can be used without you having to touch your phone!
If youโre constantly tossing and turning and your mind is still churning from the work day, I suggest downloading a sleep app. Whether you want some soothing sounds of rain or something to guide you through meditation, thereโs an app for everybody.
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3. EAT BREAKFAST
Breakfast foods are a crowd favourite and can literally be eaten at any point in the day (who doesnโt love pancakes for dinner?), but if youโre like me and cannot stand the thought of eating first thing in the morning, it might be hard to get into that routine.
Breakfast is said to be one of the most important meals of the day because it can replenish your supply of glucose and provides essential nutrients to keep your energy levels up throughout the day.
If youโre finding it hard eating in the morning, I suggest easing yourself into it, have some yoghurt, maybe some fruit, nothing super heavy or oily thatโs going to make you tired after eating it. Eat something that is going to keep you fuller for longer. Think of it as fuelling your body for the day!
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4. CREATE A ROUTINE
Creating a routine in the morning before work can assist you to wake up properly and make you more energised for the day ahead of you.
Once in a while (or every morning for some of us), we hit that snooze button on our alarms for that extra 9 minutes of sleep. In some opinions this may be a bad habit to fall into, as youโre not fully lapsing back into sleep and it may be causing you to get out of bed more lethargic and sluggish. Try getting up the first time your alarm goes off and sitting up in childโs pose, this way youโre still in your bed but youโre up and stretching your body.
Other things that you could add into your morning ritual could include: exercise, stretching/yoga, having a tall glass of water as soon as you wake up, making your bed or writing to-do lists.
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Now, I am no sleep expert and donโt claim to be at all BUT these tips are tried and tested... by myself. I can positively say that when I follow my own advice, I am rested, productive and HAPPY at work! So what are you waiting for?
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