Many tech professionals struggle to quiet their minds when their head hits the pillow at the end of a long day. Often, people have to fight against invasive thoughts regarding whether they finished their to-do list, if an upcoming presentation will go off without a hitch, or whether a project will finish on time.
These racing thoughts can leave some wide awake, even if they’re exhausted. And, if they keep a person from being able to get enough shuteye, they may have issues staying conscious during the day, let along focused.
Luckily, there are things tech pros can do to quiet their busy minds, letting them get better quality sleep. If you struggle to get enough shuteye, here’s what you can do.
Avoid Activities in Bed
Ideally, your bed should be associated with sleep only. That means you need to avoid participating in a range of activities once you lay down.
For example, avoid the urge to watch tv or talk on the phone. Don’t jump on your smartphone for anything, including checking emails, reviewing your social media accounts, or even just cruising through the news.
Your bed needs to be a place for rest and relaxation, and that means avoiding unnecessary stimulation once your head hits the pillow.
Establish a Daily Wake Up Time
One of the biggest things you can do to ensure you can fall asleep with ease is getting up at the same time every day. This helps train your body clock to a specific waking time, making sure you’ll feel sleepy at the right time too.
Only Go to Bed When You’re Sleepy
There’s a big difference between being physically tired or without energy and actually being sleepy. If you aren’t sleepy yet, you’ll likely have issues drifting off into dreamland.
Trying to force yourself to go to sleep is often counterproductive, particularly if you get frustrated when it doesn’t happen. Instead of forcing the issue, wait until you are actually sleepy to lay down.
Don’t Toss and Turn
If you can’t fall asleep, then you shouldn’t just lay there, tossing and turning while hoping that sleep overtakes you. Instead, get out of bed and participate in an activity that doesn’t increase your overall level of alertness, like reading or listening to music while enjoying a non-caffeinated beverage.
Address Your Worries
In some cases, anxiety about the upcoming day can keep you up. If this happens to you, it’s wise to take a proactive approach to managing worry.
For example, you can take about 20 minutes in the early evening to write down all of your concerns. Then, for each worry, write down a “next step” that will help you find a solution. This process can reduce your stress levels by planning for how to take action in the future, ensuring you don’t feel overwhelmed when it’s time to get some rest.
By following the tips above, tech pros can quiet their busy minds, making it easier to get some well-deserved shuteye.
If you would like to learn more or are seeking a new job opportunity, the professionals at The Armada Group can help. Contact us to speak with one of our experienced staff members and to learn more about our services today.