14 Feb Reasons Why You Might Be Tired At Work
Are you ever tired at the office? This probably makes your day drag too. We often do things that can sabotage our sleep. Let’s fix some of these behaviors.
Here’s how you might be setting yourself up for a terrible night’s sleep — and what to do about it.
Looking at your laptop or tv right before bed.
Watching something on Netflix might seem like the perfect way to end a long day, but looking at screens can delay the production melatonin, a hormone the body uses to regulate our internal clocks.
Melatonin helps us relax and get ready for bed, so switch to a book 30 to 60 minutes before you go to bed — or at least turn off your electronic devices.
Having a nightcap.
That nighttime drink might make it a bit easier to fall asleep, but drinking alcohol right before bed can disrupt sleep later on in the night, making it less restful overall.
Checking your phone before bed (even when blue light is filtered out).
Blue light is not the only sleep-destroying aspect of your phone. Just checking our phones (and the world they connect us to) before bed is enough to ruin our sleep. If you can keep those devices away from your bed, that can help.
Changing your schedule on the weekends.
If you regularly go to bed at 11:30 p.m. and wake at 7 a.m., changing your schedule to stay up until 4 a.m. and sleeping in will essentially tell your internal clock that your time zone has changed. Your body might try to adjust its internal schedule, which will make jumping back into your weekly schedule and waking up on Monday morning harder. It’s like jet lag.
Overusing your bed.
It can be tempting to try to get work done in bed, especially at the start or end of the day. But there’s a good chance that doing so will ruin your sleep. By associating your bed with work, you’re training your brain to recognize it as a place to think about your job (or your email or side project — whatever work you do while in bed).
Trying to go to bed too early.
Getting into bed too early can be counterproductive if you aren’t ready to go to sleep. If you can fall asleep, that’s fine, but sometimes an attempted early bedtime can result in a frustrating effort to fall asleep that will wind up getting you get all worked up about the fact that you can’t sleep.
In situations where you can’t get to sleep, get out of bed and do something relaxing. If that doesn’t work, the best way to remove that anxiety is to try to lie there awake doing nothing, without worrying about whether or not you sleep.
Eating soon before you go to sleep can bring on heart burn, which can ruin a night.
Try to finish all your meals a few hours before bed, or at least avoid eating a large meal right before you lie down.
Experts say that if you let yourself drift back off after your morning alarm rings, you run the risk of falling into an even deeper sleep. That would leave you groggier than you’d feel without the extra snooze, and it would take you even longer to feel fully awake — not a good way to start the day.
At the end of a long day, it’s understandable that you just want to go home and chill. And you may think that and end-of-day run might get your body too exhilarated before bed.
But a daily workout is one of the best ways you can improve your sleep. You should work out when you can, and try to get into a regular routine, even if it means exercising at night.
Avoiding the morning sun.
Exposing yourself to morning sun helps your body wake up by stopping the production of sleep-inducing hormones. That in turn primes your body to start producing those hormones again at the right time, after a full day.
In addition to letting you soak up early sunlight, morning workouts might also help with weight loss.
I hope you find this useful! Let’s get that good rest!