4 Easy Tips for a Good Night's Sleep & Boosting Productivity at Work.

02 April 2019


​Written by Amelia Sukcharoen - RESIDENT AUSTCORP SLEEP EXPERT

Have you ever heard the quote “Tired minds don’t plan well. Sleep first, plan later”? This was said by Walter Reisch, an Academy Award winning screen writer and it’s safe to say he was right.  

Let’s be honest, we’ve all had those days when your double shot coffee is just not cutting it and you’re seriously wondering if anyone were to notice you’re 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 ‘good nights sleep’, you’ll be able to concentrate, take in information and communicate more efficiently. How many hours are you getting?


Nowadays, people wake up, roll over and open up Facebook as their morning newspaper. This isn’t 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. 

It’s a good idea that at least half an hour before you’re planning on going to bed, you put your phone away and dedicate this time to unwind and relax. 

The best way I’ve found is to read a book right before bed, it almost always makes me sleepy and I’ve found I find sleep easier after reading a couple of chapters of a book.


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 you’re 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, there’s an app for everybody. 


Breakfast foods are a crowd favourite and can literally be eaten at any point in the day (who doesn’t love pancakes for dinner?), but if you’re 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 you’re finding it hard eating in the morning, I suggest easing yourself into it, have some yoghurt, maybe some fruit, nothing super heavy or oily that’s 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! 


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 you’re 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 child’s pose, this way you’re still in your bed but you’re 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.

Now, I am no sleep expert and don’t 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?