Top 10 Sleep Hacks to Help you Sleep Better and Increase Productivity at Work

August 10, 2023
Sleep Health
by Kolton Opdahl

Here are the top 10 hacks to help you sleep better! Sleep is important for your productivity and focus. As well as for your mental health at work—a lack of it can tank your ability to work and hurt your emotional well-being. In fact, sleep deprivation can cause you to lose up to 11 days of productivity per year. 

To arm yourself against the negative effects of sleep deprivation, here are 10 sleep hacks for working professionals:

1. Maintain a Consistent Sleep Schedule

In the world of remote work, it’s easy to lose track of time. However, sticking to a regular sleep routine is crucial. A study by the National Sleep Foundation revealed that people with consistent sleep schedules feel 1.5 times more well-rested. Set alarms to establish your sleep routine.

2. Craft a To-Do List

To prevent nighttime anxiety about the day ahead, create a to-do list for the next day. This simple practice clears your mind, making it easier to fall asleep. Keep a notepad by your bedside for convenience.

3. Banish Blue Light

Working remotely often means extended screen time. Excessive exposure to blue light, especially at night, can disrupt your sleep. Use blue-blocking glasses or device settings to reduce blue light exposure.

4. Optimal Room Temperature

Maintaining the right room temperature is essential for falling asleep quickly. Keep your room cool, but not too cold. A comfortably cool environment promotes restful sleep. Open a window or use a fan for airflow.

Sleep Hack #5: Reserve Your Bed for Sleep

Working from bed may seem convenient, but it can lead to sleep anxiety. Find a dedicated workspace outside your bedroom to avoid associating your bed with work-related stress.

6. Morning Exercise Routine

Morning workouts regulate your circadian rhythm and improve sleep quality. Incorporating exercise into your morning routine can boost productivity during the day and facilitate deeper sleep at night.

7. Take a 20-Minute Power Nap

If you’re dealing with sleepless nights or fatigue, a short 20-minute power nap can rejuvenate you without plunging into deep sleep. Schedule it during your lunch break for a productivity boost.

Top 10 Hacks to Help you Sleep Better

8. Embrace Meditation

Meditation is a powerful tool for calming a restless mind. Engage in meditation before bed to focus on slow, rhythmic breathing, promoting better sleep. Techniques like ujjayi breath can aid in relaxation.

9. Establish a Relaxing Bedtime Routine

Create a calming bedtime ritual to release workday stress. Activities such as meditation, journaling, or sipping herbal tea can signal to your body that it’s time to wind down. Eliminate blue light exposure before bedtime.

Final Sleep Hack #10: Find Morning Motivation

Getting excited about the morning can make waking up easier. Treat yourself to a special morning drink or outfit to boost your enthusiasm for the day ahead.

Enhancing your sleep is a key step toward improving productivity and mental health in any work environment. Implement these top 10 sleep hacks to enhance your sleep quality and well-being.

We hope you found our top 10 sleep hacks for working professionals helpful!

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