Everyone likes getting a good night’s sleep. Unfortunately, each night millions of people around the world have problems with insomnia. In case you are not familiar with the term, it refers to the inability to sleep.
The origin of a repetitive lack of rest is often times stress or pressure at work. No matter how hard you try to forget about the office, you still think about everything that needs to be done by the end of the week. People often get carried away by their job and forget to take care of themselves. This leads to constant stress and sleepless nights.
Are you also sleep deprived? If you are, you might be interested in relieving insomnia without medication. In fact, there are a lot of things you can do during the day and before going to bed in order to sleep better. Here are 6 tips to beat insomnia.
Tip #1 – Exercise
Regular physical activity helps increase the quality of your sleep. Studies have shown that people who exercise are more relaxed, because they use sports to release their stress and frustration from work. Exercising gives you the opportunity to burn off energy. Consequently, not only will you have a fresher head, but you also feel tired afterwards, which puts you in the perfect circumstances to fall asleep later on.
Tip #2 – Eat early and healthy
We’ve all been told that junk food and too much sugar isn’t good for us. Seems obvious right? So why do we even have to mention it? The topic is important, because the food you eat affects your quality of sleep. Here’s how. If you eat heavy food or sugar late at night, your stomach won’t have enough time to digest your meal before you go to bed. Therefore, try to avoid sweet and greasy food in the evening and eat something light instead. Also, consider eating at least an hour before you go to sleep. This way, your tummy will have enough time to process your meal before you go to sleep and it won’t mess with your ability to fall asleep.
Tip #3 – Avoid smoking
Studies have shown that nicotine increases insomnia. If you’re a smoker and have problems with insomnia, you might want to consider stopping with smoking. Now, we all know this is easier said than done. But this is where you have to set your priorities straight. Cigarettes in exchange for sleep. Your call.
Try to begin with having your last cigarette of the day a 2-3 hours before going to bad. This way, you can slowly get used to going to bed without needing one last smoke.
Tip #4 – Meditate
One of the reasons why a lot of people have problems with insomnia are stress and pressure. Find a way to reduce stress and release negative energy so that your mind as well as your body can relax. End your day with 5 to 10 minutes of meditation. It will help you focus on your breathing and your current surroundings and you will forget about your duties at work or whatever is the source of your stress. Don’t focus too much on how long you are meditating. The important thing is that you take a moment for yourself to focus on your mind and well-being. Consider meditating as self-care and try to do it every day. Meditation established a relaxed nighttime routine.
Tip #5 – Keep your bedroom cool
Turns out people sleep better in a cool environment. Open your bedroom window around 15 minutes before you go to bed to get fresh air in your room. Try to find your ideal temperature. If it’s too hot or too cold in the room, you will wake up more often, since your body is not fully relaxed and you feel uncomfortable.
Tip #6 – Go to bed and wake up at the same time each day
It’s all about the routine. If you go to bed at the same time every night and wake up at the same hour every morning your body will get used to it and you will fall asleep quicker. You will also have more energy in the morning. Awesome, right? It’s all about your rhythm.
There are many reasons why people don’t get enough sleep. However, looking at my family and my closest circle of friends, many can’t sleep because they are worried or stressed. Many people seem to think too much about their jobs and duties in the office, even when they are at home, where they are supposed to relax and concentrate on non-work related activities.
If you want to avoid thinking about clients and projects consider using a time tracking software, that will help you put all your work into one tool so that you can keep track of it. This way, you don’t have to worry about it in your free time, because all of the information you need to keep up with is in a centralized software, where you keep the overview of your projects.
Whenever you feel insecure about the progess of your projects, just long in the time tracking software and check the latest time entries. If you see everything is fine, log out and put your phone away. Once you’re physically leaving the office, your mind should do the same.
Do you want to try it out? TimeTrack is an efficient Time Tracker Software for Businesses and Individuals. Once you are out of the office, take your time to relax and we will keep up with the progress of your projects. This way, you don’t have to worry.
Set TimeTrack up in a few minutes and keep track of your performances. Are you ready to try? Learn more about TimeTrack.
Zeitmanagement ist für Unternehmen, egal ob klein oder groß, ein wichtiges Thema. Als ausgebildete Betriebswirtin und jahrelange Expertin bei TimeTrack setze ich mich täglich mit dem Thema Zeiterfassung auseinander. Die Tipps und Tricks, die ich in dem Bereich entdeckt habe möchte ich Ihnen weitergeben.
Außerdem schreibe ich gerne über meine Erfahrungen im Projektmanagement. Dabei lege ich viel Wert auf Team Management, überschaubare Arbeitsprozesse und transparente Kommunikation – meiner Meinung nach die Grundlagen für jedes erfolgreiche Projekt.