Practicing social distancing? It can be tough to adhere to the new routine, especially if you’re new to working from home. You might find it hard to maintain your productivity, while also ensuring that you have good sleep every day. Here are some tips to sleep well when you’re working from home.
Schedule a consistent routine.
Not having an external authority present means that it can be hard to maintain a consistent routine. Therefore, it is important to schedule your time at home well to keep your sleep consistent. To get the recommended 7 to 9 hours of sleep a day, try scheduling your time so that you go to bed and wake up at the same time each day. Furthermore, this will help reduce the likelihood of getting tempted for a late-day nap.
Mixing work with rest can cause a disturbance in your daily routine. To combat this, you should consider drawing a line between personal and professional in your home. Choose a specific area as your designated work area or home office and avoid doing work elsewhere. You might also set a time to stop working, adhering to your usual working hours.
Watch what you’re consuming.
Your consumption habits can play a role in how well you sleep. If you like taking caffeinated beverages, keep them limited and restricted. Avoid caffeine a few hours before bedtime and eat healthy foods. Do not fall into the trap of eating junk foods too often, because this has been shown to affect sleep quality. Keep your meals balanced and healthy, and avoid eating too close to bedtime.
Take a break
Although you want to keep your productivity levels up, you should also schedule breaks at specific times. Schedule quick breaks in between projects, but don’t forget to keep your schedule to avoid procrastinating! Try activities that can help you avoid long mid-day naps, such as listening to music, yoga and stretches.
Create a bedtime ritual
Create a bedtime ritual to allow yourself to wind down each night and stop stressing about your day. This could help you to fall asleep faster. For example, you might want to take a warm shower before bed, or practice some meditation, anything that helps you relax and have a good sleep!
Cut down on the screen time
It’s hard to avoid facing our computers and mobile phones all day, but you should cut down on screen time, especially before bed. Gadgets emit blue light, which interferes with sleep by inhibiting the production of your body’s sleep-inducing hormones and disrupting the balance of your circadian rhythm. Put your phones and any gadgets away at least an hour before bedtime. You can also use blue light filtering settings or apps, along with blue-light filtering glasses, to reduce exposure.
If you have trouble going to sleep, you might also want to try aromatherapy! Try out essential oils by mixing them into a diffuser, adding a few drops to your bath, or even spray them on your bed linens. There are various essential oils to help induce sleep, such as lavender and jasmine.
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