There is nothing worse than sleeping and feeling that your body does not rest… Well yes, there is something worse than that and it's not being able to sleep at all!

A good night's sleep is just as important as regular exercise or a good meal. When one manages to sleep well it is noticeable, that a difference in our mood is felt and in general all our behavior changes, we are more active, attentive, and full of energy!

Research by the National Library of Medicine shows that poor sleep has immediate negative effects on hormones, exercise performance, and brain function. In addition to that, it can cause weight gain and increase the risk of some diseases. Many things can interfere with a good night's sleep, whether it be tiredness, responsibilities, excitement, or stress. Sometimes it is difficult to control these factors as some may be personal but others may be out of our control.

When you work remotely, the sleep schedule is difficult to regulate because on some days you don't sleep, on others you sleep little, and so on. A very unhealthy sleep cycle is created, but one is not aware of this. It is one of the few disadvantages of working at home, being the owner of our own time means that we take responsibility for our responsibilities at all hours, and sometimes it is tempting to sacrifice an hour of sleep to advance work or simply because the day is not enough.

You can adopt habits that will help you get better sleep and even regulate your schedule back to normal. Try starting with the following tips to improve your sleep:

  • Reduce blue light exposure!

We are exposed to blue light 24 hours a day since we currently live surrounded by digital screens, so it can be difficult to avoid exposure to it. However, we can reduce it by using our mobile devices less or even with blue light protection glasses! (And if you don't wear glasses, don't worry, you can wear non-prescription glasses that only protect your eyes from blue light)

  • Don't consume caffeine late in the day!

This can be difficult to achieve, as many people are loyal to coffee time in the afternoon! And it's understandable because coffee is deliciously irresistible, however, when consumed late in the day, caffeine stimulates the nervous system and can prevent the body from naturally relaxing at night.

And if you really can't stand the urge to have a coffee anymore, you can choose to drink decaffeinated coffee at night.

  • Stay active!

You can try exercising regularly, but make sure to not do it within 4 hours of bedtime.

Exercising too close to bedtime can raise your internal temperature, release endorphins, and ultimately make sleeping difficult! To make sure you get to rest and ensure maximum sleep quality try to have your workout end at least 4 hours before your bedtime, that way you can have your body and mind well-relaxed and enjoy a great night's sleep.

  • Power naps!

I get it, having free time and seeing your bed empty tempts you to take a nap! However, sometimes those "mini naps" or "power naps" instead of lasting 20 minutes, can last 1 or more hours! Having irregular naps during the day negatively affects our sleep. It is recommended to take naps of 30 minutes or less to improve brain function during the day, and to achieve a good night of uninterrupted sleep!

  • Clear your mind!

Create a daily routine before bed, something that helps you relax!

Having a good relaxation technique before bed can exponentially improve the quality of sleep you have and is a very common technique practiced by many to treat insomnia!

You can listen to relaxing music, listen to an inspiring podcast, read a book, meditate, or do breathing exercises. Personally, music is my best therapy!
Try different methods, anything is valid! When you find something that helps you clear your mind, stick with it!

  • Take a bath!

A relaxing bath or shower is another popular way to sleep better. In addition to helping you improve your sleep, it relaxes your body and makes you feel like a new person, ready to reset and start a new day in the morning!

And if you prefer not to take a full body bath at night, you can also bathe your feet in hot water, it can help you relax and improve sleep.

Remember that sleep plays a fundamental role in your health and in your daily performance! To understand better how deep healthy sleep works, it’s important to understand the sleep cycle as a whole. You can do that and keep track of your sleep cycle with this board:

You can identify your sleep with this easy sleep cycle board!

Almost everyone has an occasional sleepless night. But if it is a persistent problem, visit a doctor for better help. I hope with all my heart that these tips help you and if you know any other tips, share them with us to help someone else have sweet dreams again!