Here Are 5 Ways to Improve Sleep Quality

November 9, 2016

4:30 pm

When life gets crazy, the first thing to go is a good night sleep. According to the Centers for Disease Control and Prevention, there is a considerable sleep deficit among American workers. 30 percent of Americans are getting an average sleep duration of less than six hours per day, roughly one third or more of the workforce have some type of sleep disorder.

Having a sleep debt will effect not only one’s health but also their performance at work. Here are some tips to improve your sleep quality and your energy levels during the day:

Build Up Your Sleep Reserves

Sleep debt can be taxing on your energy storage. If you have a big presentation coming up, you’re going to need all the energy you can get, and any deficit will eventually catch up with you at the wrong time. Begin to build up your sleep bank but getting a few extra Zs leading up to the big day to optimize your energy levels.

Put Sleep on Your Calendar

Making sleep a part of your regime can be helpful in making sure that you get enough rest during the night. Just like you book a meeting on your calendar, add your bed and wake up time to your regime and maintain a regular schedule.

Turn Off the Blue Light

Instead of lying in bed and scrolling through those last few tweets, it’s better for your sleep quality to shut off the devices and remove yourself from the blue light radiating into your brain.

According to Harvard Medical School, the blue light wavelength can be helpful during the day because it boosts your reaction times and mood. But at night, the exposure to blue light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, making it harder to get to sleep and ultimately shortening sleep cycles. It is recommended to avoid looking at blue screen two to three hours before bed.

Limit the Beers

According to the National Sleep Foundation, on a four hour sleep, a single beer could have the impact of a six pack. While a glass of wine may wind you down, it could have a negative effect on your REM cycles. Your body and brain help repair the stress during the day and these cycles are key in boosting memory, concentration, and learning.

Take a Quick Nap

With 29 percent of workers reporting falling asleep at work according to, sleep quality experts suggest grabbing a quick 20 minute nap during the workday to help boost your performance. Many companies hyper-focused on employee health understand the importance of sleep and are adding relaxation rooms. If it’s available, take advantage of these options and grab a nap during your lunch hour as these sleep sessions can help improve alertness and energy for the remainder of your day.

Learn about more ways to improve your sleep at Tech.Co.



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Tishin is a technology journalist and correspondent. She has written for TechCrunch, Demand Studios and Fitness, and has regular network segments on local Phoenix affiliate stations. She holds a Master's degree in Clinical and Sport psychology, and has covered many areas of technology ranging from 3D printing and game development to neurotech and funding for over 15 years.

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