- Take frequent breaks and use them to move around as much as possible—take a walk, stretch, or even exercise if possible.
- Adjust your sleep-wake schedule and your body’s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight-simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness.
- Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out daytime noise.
- Make sleep a priority at the weekends or on your nonworking days so you can pay off your sleep debt.
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