How To Prevent Sleep Problems

Leave The Snooze Button Alone

While this can be hard, studies have found that the extra few minutes you have in bed will not help you feel more rested.  It is often better to get out of bed as soon as the alarm goes off or train your body to get up without an alarm.  This might seem a bit extreme, but a study into the role of clocks, melatonin, and light suggests that most people do not have a sleeping pattern that is synced with their social or work schedule.  Ideally, we should all be waking up without the help of an alarm.

 Have Breakfast Immediately

There are many studies that suggest skipping breakfast is unhealthy and will lead to high cholesterol and heart disease.  While this is important, eating breakfast will also prevent fatigue.  According to Science of Us, you should eat breakfast within the first hour of getting up to increase brain stimulation and your mood.

While this is important, you need to have the right breakfast.  This means staying away from sugary cereals as they are likely to cause a sugar crash during the day.  You should look at protein and whole grains instead.  If you drink coffee, you should leave the sugar out as well.

 Get Outside

Getting some natural light will help improve your mood when you wake up.  Getting outside will also help regulate your body temperature.  When outside, you should avoid sunglasses and take in as much vitamin D as you can.

Have Coffee When You Get To The Office

You should have a coffee when you first get to the office to set you up for the rest of the day.  Caffeine can take 30 minutes to hit the system which means you have to prepare in advance if you have any meetings in the mornings.

Start With The Hardest Tasks

When you get to the office, you should tackle the hardest tasks first.  The first few hours of the day is when you are at your best and the most alert.  Easier tasks can be handled later when you have less energy.

Have A Lean Lunch

Your lunch should consist of lean protein, grains, and vegetables.  You should avoid anything too sugary as this will cause a sugar crash before the end of the day.

Have A Coffee In The Early Afternoon

Early afternoon is when most people start to feel tired and will start to struggle with concentration.  This is when you should have another coffee, but should not wait until after 3 pm.  Caffeine stays in your systems for 7 hours and drinking a coffee too late will affect your sleep pattern.

Take On The Simple Tasks In The Afternoon

The last few hours of the day should be spent on simple, but productive work.  This will include filing or answering emails.  Your attention span at this time will be lower averaging 10 minutes at a time.  This is not the best time to handle heavy tasks.

Make Sure Your Bed is Comfortable

 Invest in a good quality bed frame and mattress that supports your sleeping position, if your mattress is old it can prevent you from getting a good night’s sleep and leaving you feeling tired.

Addison

Addison is a student of the Aust Abbottabad University of Science and Technology. He started his graduation in 2016 and graduated in 2020. I’m a professional article and blog writer, has written dozens of content on different topics and worked with professionals all over the globe. Feel free to contact me for any assistance. [email protected]