5 Better Sleep Habits To Enhance Your Work Day

5 Better Sleep Habits To Enhance Your Work Day

Getting a good start on your work day in the morning can set you up for a positive day. Are you struggling to feel awake in the mornings? Your sleep routine and habits may be making it harder for you to get a good night’s sleep and feel more awake and energised in the morning. KennedyPearce looked into some scientifically proven sleep habits you can easily make to help you feel more awake and get more from your work day. 5 Better Sleep Habits To Enhance Your Work Day:

1) Avoid the Snooze button

Avoid repeatedly hitting the snooze button once your alarm has gone off. You may think you are gaining a few more precious minutes of rest, but what you’re actually doing is prolonging your sleep inertia. Sleep inertia is that feeling that happens between when you wake up and when you start to actually feel awake. Studies have shown to using the snooze button restarts the sleep cycle only to interrupt it again, prolonging sleep inertia. This makes it even harder to feel alert once you are up. Want to wake up faster? Don’t let yourself fall back to sleep!

2) Manage your Delayed Sleep Disorder

If you’re a night owl the good news is you can change this! Delayed Sleep Disorder means you have a delayed sleep pattern and a hard time waking up early.  Things like avoiding stimulating activities before you go to sleep and using natural light to help you wake up will help get you on track.

3) Don’t fall short at the Weekends

There’s a biological reason why we can still feel tired during the week even after a good weekend lie-in. Researchers at the University of Texas Southwestern Medical Centre found that ‘Sleep Debt’ built up during the week can only be recovered by going to bed eight hours before our usual wake-up time – and not by going to bed later and getting up later.

4) Nap at the Right Time, for the Right Amount

Long naps during the day especially after 4pm or even brief nods in the evening while watching TV can damage a good sleep rhythm and hinder you from getting a good night’s sleep. If you need a nap or a siesta after lunch, keep to no longer than half an hour and before 4pm, if you want to get to sleep at a decent time later that evening.

5) Give your body the right Sleep Signals

Your body needs signals to prepare it for waking up and going to sleep. The biggest signals are light and dark. Because we live in an artificial world with artificial light it can be harder to give your body these signals. When we go to sleep, our bodies need complete darkness for production of the important sleep hormone, melatonin. Have a look around your room to look for any artifical lights such as alarm clock, phones charging, electronical devices and conceal them. Even the tiniest bit of light in the room can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms.

What do you find helps you to get a good night’s sleep and feel more awake? Tweet us your response @KennedyPearce

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