Tips For Sleep Improvement

Did you know not getting enough sleep can affect your employability performance? Are you struggling to get a good night's sleep? Fortunately, there are simple steps you can take to improve your sleep quality and wake up feeling refreshed and energized. Here are six tips to help you get a better sleep at night and perform your best at work:

1: Avoid screens at least one hour before bedtime: The blue light emitted by smartphones, tablets, and computers can disrupt your body's natural sleep-wake cycle by stimulating your brain. Try to wind down by reading a book or listening to calming music. 

2: Limit caffeine in the afternoon and evening: Caffeine is a stimulant that stays in your body for a long time. While that late afternoon coffee might give you a temporary boost, it can also interfere with your ability to fall asleep later on. Limit your caffeine intake after lunchtime to ensure it doesn't disrupt your sleep.

3: Exercise regularly: Physical activity during the day can help you fall asleep faster and enjoy deeper sleep by relieving stress. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid a lot of heavy activity close to bedtime, as it may leave you too energized to sleep.

4: Avoid heavy and large meals right before bed: Eating a big meal or rich foods late in the evening can lead to discomfort and indigestion, making it harder to sleep. Instead, opt for a light snack if you're hungry before bedtime.

5: Try to get up and go to sleep at the same time each day: Consistency is key when it comes to establishing healthy sleep habits. Try to stick to a regular sleep schedule to get your body into a routine. This will help your brain recognize when it's time to sleep and increase sleep quality.

6: De-stress before bedtime: Take some time to unwind and relax before you go to sleep. Find activities that help you release stress and prepare your mind and body for sleep whether it's meditation, taking a warm bath, or writing in a journal. Slowing your heart-rate and breathing will help you relax, fall asleep faster, and improve your quality of sleep.

Good sleep is essential for your physical and mental well-being, so prioritize it as part of your overall health! By incorporating these simple tips into your nightly routine, you can set yourself up for a rejuvenating night's sleep and a productive day at work!

-Naomi Johnston, Co-op Student