Do you have enough sleep? As remote workers, we have relatively more time compared to our office working counterparts. But then, we might be faced with sleepless nights because of too much work we contracted. More time, more clients, right?
Or maybe, we just can’t sleep with all the things happening. Or your neighbor’s rooster just won’t shut up. What do you need to do?
Importance of Sleeping
Similar to eating healthy, sleeping is crucial for a fully functioning individual. Sleeping allows us to rest our bodies. Our brain gets rid of toxic waste and repairs cells, stores energy, and releases hormones and proteins for better health.
As a standard, adults should get around 7 to 9 hours of sleep.
With less sleep, it severely hampers your productivity. You get lower energy, emotional imbalance, and you can even gain some weight in the process.
You have to do something about it. After all, how can you be productive in your remote working career with these detrimental effects?
Worry not. Here are 11 tips to have restful sleep for a productive remote working career.
Avoid Long Naps
On a workday, you need pockets of time to rest. No one can work 100% straight the whole day. That’s why people may take naps in between.
But it should not be too long. If you take naps that are too long, it will just make you more lethargic. And when you have slept for too long, you might not be able to sleep easily at night. So avoid long naps in the morning for better sleep at night.
No Caffeine Hours Before Sleeping
Coffee and caffeinated beverages are helpful in keeping us awake. But then, it might be “too helpful” if you drink it at the wrong times.
On average, caffeine is active at around 3-5 hours. If you drink coffee within your sleeping schedule, you will certainly have a hard time sleeping. So avoid caffeine 3-5 hours before sleeping.
Clear Your Mind
Are you worried about that report you need to pass tomorrow? Or maybe, you have problems that need solving. It’s time to clear your mind of your worries to sleep better.
Try meditating and journaling before you sleep to control your negative thoughts. And fight it another day after some restful slumber.
Disconnecting from Devices
We all want to stay connected with the latest happenings around us. It’s just too fun scrolling your Facebook or Instagram feed. Now, Tiktok is even more addictive with its minute-long videos. How can you sleep when you’re enjoying yourself so much?
It’s time to disconnect.
Before you sleep, keep your devices away from your bed. Silent the notifications. In this way, your sleep won’t be disrupted.
Shower 1 to 2 Hours Before Sleeping
Ever felt so sticky before sleeping, especially in the humid and scorching hot Philippine summer? I’m sure you did. And it’s hard to sleep when you feel uncomfortable. It’s time to take a shower.
And according to research, bathing 1 to 2 hours before you sleep can give you quality slumber. You will not only feel refreshed but also recharged when you sleep better because of it.
Speaking of heat, room temperature directly affects your quality of sleep. According to studies, most people sleep best at around a temperature of 18°C with adequate ventilation. The exact number would differ from person to person.
But then, a slightly cooler environment will surely help your sleeping needs.
Dim Your Lights
Did you know that we have our own body clock? It’s called the circadian rhythm. It regulates our sleep-wake cycle every day. And it’s heavily influenced by the amount of light present.
In the morning, where light is abundant, we tend to be more awake. And when there’s less light, our body produces melatonin to let us sleep. That’s the reason why we wake up in the morning and sleep at night.
With this, you should dim your lights to help your body to sleep better.
Schedule Your Sleep
And speaking of circadian rhythm, it can change depending on our habits. Normally, we sleep at around the same time every day. If you break this cycle, your quality of sleep will suffer.
As much as possible, schedule your sleep at similar times. In this way, you’re working with your natural circadian rhythm for restful sleep.
Use Technology Helpful for Sleep
Why use technology when you have to disconnect from it? That’s true. But there are apps and contraptions that can help you with better sleep.
One app is Pzizz. Pzizz uses psychoacoustic principles to help you sleep better. Also, you can use apps that have white noise to block out unnecessary sounds from disrupting your sleep.
Try it out and see the difference.
What if your sleep cycle is not at the ideal time? You can try using melatonin supplements. These supplements can help you sleep at the specific times you want.
For example, you’re used to sleeping at 1 AM, and you want to change it to 10 PM. By taking melatonin supplements at 10 PM, you are helping your body sleep at that hour.
When your body is used to it already, you don’t need to take it anymore. After all, you don’t want to be dependent on it.
Ask Your Doctor
When all else fails, it’s time to go to professionals. Consult your doctor.
Sometimes, sleeplessness might be a symptom of an underlying health condition. With your doctor’s help, you can have the proper guidance to have your sleep patterns corrected.
Do you want restful sleep? Follow the tips above, and you’ll surely have your best night’s slumber. Cheers to a productive workday when you wake up!