Posted on 10th March 2020
For most office workers, getting a good night's sleep is not as easy as it should be. Working long hours with a lot of stress from multiple sources, office workers often find themselves very stressed and exhausted once they got home. Some might even develop illnesses if the situation goes on for a long time. Unfortunately, this lifestyle has been detrimental to most people’s sleep quality and sleep disorders such as insomnia are on the rise.
If you do have sleep disorders, it’s probably best to seek out medical assistance. That said, there are certain things you can do on your own to help ease your brain into a good sleep. Here are the top 4 tips.
The human body has an amazing biological clock called the circadian rhythm. This will help it regulate when to sleep and when to wake up. Byways of excreting the right hormones and influencing the brain, this clock will let you sleep and wake at roughly the same time every day. If your sleep schedule changes constantly, your circadian rhythm will be confused and your sleep quality will be severely affected. For this reason, try to sleep and wake up at the same time each day. If you need an alarm clock to wake you up, then you might need to sleep a bit earlier.
Everyone loves a good dosage of caffeine, whether it be coffee or tea. However, drinking caffeine late in the day is the surest way to mess up with your circadian rhythm and your sleep quality. This is because it will stimulate your nervous system and prevent you from relaxing at night. Sometimes, doing overtime is inevitable. But you should not drink caffeine in the evening just for the sake of staying awake.
If you have to stay awake, Try to get up and move around. Moving the body for about 10 minutes increases energy because it pumps oxygen through the veins and muscles.
Never underestimate the influence that light has on your body! Daylight will influence your circadian rhythm’s health, so it is important to regulate how much light you are exposed to. At day, try to get yourself exposed to as much daylight as possible to improve your sleep quality. Conversely, at night, avoid blue light at all cost, as they will have an adverse effect on your circadian rhythm.
Your sleeping posture is also an influential factor in your overall sleep quality. If you have a lot of difficulties trying to sleep because of a small bed, try using an orthopaedic bed instead. These beds will help support your entire body throughout your sleep, and their shape is adjustable too, so you can try out different postures to find the right one for you!
Your sleep quality won’t be improving within just a day, but if you start changing your habits now, you will see a lot of differences in just a few weeks. Don’t forget to take a look at our orthopaedic bed selection to help you get better sleep at night!