Getting better sleep

Getting a full night’s sleep is vital to everyone’s overall wellbeing. Without proper sleep, you can open up to numerous adverse side effects on your physical, emotional and mental health. Some of these effects can be seen as an increased risk of chronic health conditions, such as coronary heart disease and stroke.

Sleep deprivation can also affect your job and hinder overall work performance, costing employers close to $2,000 per employee per year due to poor efficiency. Getting less than the recommended seven or more hours of sleep can hinder your ability to process information problem solve and kill your creativity. It can also slow your reaction times, increasing the risk of work-related accidents. 

Practicing proper sleep techniques is especially important for shift workers. Those who work night shifts consecutively can increase stress levels; if not properly adjusted it can lead to poor efficiency at work. Even those who have become accustomed to their unique scheduling can still see their stress levels increase, leading to poor work performance. What’s worse is that increased stress can help bolster your sleeplessness, thus leaving you in a potential cycle of stress and a lack of sleep. According to the Journal of Clinical Endocrinology & Metabolism, individuals with poor sleep patterns produce more stress hormones than an average sleeper.  

Everyday tips for a good night’s sleep 

To help combat sleeplessness, try applying these tips and tricks to help you feel more rested and stress-free, thus making you ready to go, no matter what shift you are working: 

  • Limit things that can hinder your sleep: Caffeine, nicotine and alcohol should not be consumed for at least four hours before bed. 

  • Block all light sources in your sleeping area: Windows, clocks and even your phone. 

  • Try making a "to-do" list for the next day: Planning out your days can help take your mind off unnecessary stressors that can keep you from falling asleep peacefully.  

  • Block out disrupting noises: Many people can find falling or staying asleep difficult if there are outside noises. Try using a white noise machine or a fan to help block out those sleep-disrupting sounds. 

  • Make your bedroom just for sleep: Reserve your bed for sleep, not other things like watching TV or working.  

  • If you wake up, get up: This may seem counterintuitive, but getting out of bed and doing something else, such as reading a book or taking a walk around the house can help wear you out so you can fall back asleep faster rather than just tossing and turning.