If you’ve ever felt like poor sleep has affected your workday productivity, you’re not alone. Thirty-eight percent of workers report struggling with sleep-related challenges, making it difficult to concentrate and stay focused for long periods of time at work.
The average adult needs between seven and nine hours of sleep per night to feel refreshed. And women actually need more sleep than men–about 11 minutes more–due to hormonal differences impacting their sleep-wake cycles. But it’s not always easy to achieve these sleep goals.
Here we’ll explore how you can create healthier routines and leverage your health benefits to get better sleep in the days ahead.
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Establish a consistent sleep routine.
While pulling late nights may feel productive in the moment, irregular sleep schedules can lead to decreased productivity during the day. Aim to stick to a regular sleep schedule, including weekends, to help your body maintain its internal clock, or circadian rhythm. This makes it easier to fall asleep and wake up feeling more refreshed and focused. To help wind down before bed, try saying goodnight to electronics at least 30 minutes before hitting the pillow, and transform your bedroom into a sleep oasis by making things as cool, dark and quiet as possible.
De-stress throughout the day.
Workday stress may not only negatively impact your sleep at night, it may also impact your ability to work efficiently. Try to find ways to de-stress throughout the day. For example, a 10-minute microbreak can help restore your energy and even improve job performance.
In addition to finding daily ways to de-stress, remember to utilize your paid time off. Rested employees are more productive employees. In fact, studies have shown that employees who take regular vacations are more productive than those who don’t. Taking time off and unplugging can reduce stress, create more restful sleep and help prevent burnout so you can come back feeling refreshed and well rested.
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Prioritize your mental and physical health.
Physical activity can be a powerful stress reducer. Studies show that regular moderate-to-vigorous exercise can improve sleep. In addition to other health benefits, regular exercise can help your body minimize the amount of time it takes to fall asleep, helping to reduce daytime sleepiness. If you’re unsure of where to start or looking for a new exercise routine, consider Harvard Pilgrim’s free virtual fitness classes. Eligible Harvard Pilgrim members may also be able to receive reimbursements for fitness memberships or subscriptions.
Additionally, meditation has been proven helpful to reduce stress, which in turn benefits sleep. Harvard Pilgrim offers free meditation classes for everyone–members and non-members alike. Even just 12 minutes of mediation a day can improve brain power, mood and performance. There are also apps you can try specifically for sleep. Sleep meditation is a practice with the intention of soothing the body and mind into sleep through progressive relaxation so that the body can experience the deepest forms of healing rest.
For more one-on-one support, health coaches can help Harvard Pilgrim members create, and stick to, a well-being routine that works with their lifestyle, including ways to improve sleep. Check with your employer to find out what benefits and well-being programs are offered to support a healthier lifestyle.
Make nutritious decisions.
What we eat and drink both at night and during the day can impact your night’s rest, or lack thereof. If you tend to get hungry at nighttime, specialists suggest foods with tryptophan or magnesium. Tryptophan is an amino acid that helps your body regulate sleep and mood. Magnesium is a mineral which, studies show, may improve sleep quality and duration. Cherries, bananas and walnuts are good go-to evening snacks. Meanwhile, foods that are tough to digest, including spicy and fried foods, are best to avoid at night. Additionally, avoid things that can interfere with sleep quality, like alcohol and caffeinated treats such as chocolate.
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Trying these healthier routines is a good first step in solving any sleep-related challenges, helping you feel more refreshed throughout the day. But while poor sleep can often be improved through some of the suggestions above, it may not be the case for everyone. Poor sleep over a longer period of time can sometimes be an indicator of a larger health issue, so consider talking to your doctor if you’re concerned about your sleep quality.
