After a hard day, it is essential to have a good rest. However, it is not always easy to achieve it. Making a to-do list, turning off social networks, meditating — here are some things to help you relax after work and get a good night’s sleep.
Get in the habit of complimenting yourself
One of the most effective ways to combat burnout is to learn to be grateful to yourself. It is especially useful when you feel like you are working all the time and no results are visible. If you have too many assignments, think about addressing the rapidessay service that will help you with any paper. Research by the University of Wisconsin at Madison has shown that the self-satisfaction of employees and students has a better effect on their productivity than if they are praised by a peer. Learn to praise yourself and enjoy your successes.
Learn to relax
Finishing work on time is half the battle; it is important to learn how to rest properly to relax both the brain and the body.
Spend less time on smartphones
Choosing to watch a series or scrolling through social networks as an evening relaxation is not the best option. Sean Stevenson’s book Healthy Sleep explains the harmful effects of blue light emitted from smartphones and laptops. It causes the body to produce more daytime hormones and disrupts the natural preparation for bedtime. Just two hours in front of the screen reduces the body’s production of melatonin. Namely, this hormone helps to fall asleep. Therefore, two to three hours before bedtime, it is better to stop using gadgets and, for example, read a book (in print or electronic one).
Exercise
A simple evening workout like yoga or stretching, a hot bath, or a 30-minute walk can improve sleep quality.
Meditate
Meditation helps to relax and concentrate on the essential things and reduces stress levels. It is also one of the ways to combat insomnia.
Create a comfortable sleeping space
Healthy sleep is a major component of a productive day: it increases energy levels and brain function. Sleep quality is affected by room temperature, lighting, and fresh air.
Turn your bedroom into a temple. It is the advice given by Sean Stevenson. The bedroom is for sleeping and relaxing only — no work.
The room should be like a cave. Stevenson recommends keeping the room dark and cool:
- Remember the air temperature — no higher than 20 °C.
- Remember to ventilate.
- It’s great if you have at least one houseplant in your bedroom.
- Turn off the lights and curtain the windows.
Pick the right clothes. Choose loose T-shirts, shorts, or shirts that will not fit the body tightly and restrict movement. Or don’t wear anything at all.
Go to bed at the right time. To help you sleep and feel good the next morning, Stevenson recommends going to bed between 9:00 p.m. and 11:00 p.m. He explains that the body recovers most actively during sleep between 10 p.m. and 2 a.m. People who are awake at this time feel weak and overwhelmed in the morning.
In Short
- Do not work too much.
- Don’t forget to praise yourself.
- Spend less time on social media.
- Read more, walk, and meditate.
- Sleep is important. Pay attention to where, in what, and how much you sleep.