Changing schedules and different working options have certainly led to many having some restless nights over the past eighteen months and the potential for further restlessness too – the good news is there are likely plenty of things you can do to change your sleep up and to get a well-rested night, and they’re likely small changes that won’t have a huge impact on your evening, and still allow plenty of time to fit in your evening entertainment too.
(Image from everydayhealth.com)
Be careful of blue light in the evening – The thing that makes you feel tired or wakes you up during the day is your circadian rhythm, your internal body clock that lets you know when it’s time to sleep and helps you wake up in the morning, and it has been well known that blue light in the evenings can trick your brain into thinking its still daytime. That means turning off the TV nice and early, putting down your phone and closing your favourite gaming options here, and maybe consider changing the light bulbs in your room to those that give off an orange hue instead. The effects of this change should be felt quite quickly too, and if you find yourself working on your laptop or PC later in the evening, you’ll be able to find software that provides the same benefits to help you get a restful night’s sleep.
Try to keep a consistent schedule – After a long week, it may be tempting to sleep in through the weekend, or if you fall behind on work it may seem like a good idea to get up early and get a jump start on things to keep you caught up, but this could have negative impacts further down the line and it could interfere with a routine that your body has become accustomed to. Some researchers suggest that fixing a changed sleeping schedule could take a number of weeks, so breaking a pattern you’ve worked hard to build up could take a while to get back into the swing of once again.
Optimising your sleeping space can go a long way too – The temperature of your room, the lights, the external noise, and even the arrangement of belongings in your room can have an impact on the way you sleep and optimising your set-up and help you refine how well you sleep. Whether this means investing in an air conditioning unit or different pillows and sheets to help stay cool, or cranking the thermostat up a little if it’s too chilly, to investing in to sound dampening equipment to keep the external noise out – it may be something very small that’s having an impact, and you might not realise how much it has affected you until you try changing it.