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Get A Better Night’s Sleep To Perform Better At The Office

Get A Better Night’s Sleep To Perform Better At The Office

In a recent blog, we discussed the effects too little sleep can have on your behavior and performance in the office. We explained how the early stages of recovery are commonly accompanied by insomnia, whether you are recovering from an addiction, a mental health disorder, or both. During the initial stages of withdrawal from drugs and alcohol, for example, insomnia is common. Depression, anxiety, bipolar, and other mental health disorders are known for having symptoms of sleep difficulties as well. Once you have completed and are returning to life at work, it is important to practice good sleep hygiene so you take care of your mental health, physical health, and the health of your profession.

Cut Your Technology Use An Hour Before Bedtime

The sooner you can turn off your devices the better, especially if you are receiving work-related notifications at all hours of the evening. Setting boundaries with work to focus on self-care is important for professionals in recovery, but extremely difficult to do. Digital devices use a blue light behind the screen which simulates sunshine and stimulates the brain the same way sunshine does. Your brain’s natural circadian rhythm starts producing melatonin right around the time the sun goes down, as a way to naturally prepare the brain for rest. Stimulating the brain with your digital devices rewires your natural circadian rhythm. Additionally, the stimulation makes it more difficult for your brain to reach the deep levels of REM sleep it needs to be fully rested. Try to turn off your devices and disengage from the television at least an hour before bedtime. Turn to reading, journaling, meditating, or nighttime focused yoga instead. A hot shower before bed can also be relaxing.

Watch What You Eat At Night

Sugary foods and foods high in saturated fats can keep you awake at night. You may feel satisfactorily stuffed and satiated due to a high calorie meal. However, your digestive system is going to be wide awake trying to digest everything you’ve eaten. Your gut health and your mental health are intimately connected. What goes on in your gut while you sleep goes on in your mind as well. If your stomach doesn’t get a chance to fully rest, chances are you won’t rest either.

Get Eight Hours Of Sleep

Doctors used to recommend anywhere between six to eight hours as a healthy amount of sleep. Now, doctor’s have upped that prescription to anywhere between eight and ten hours of sleep on a nightly basis. Ten hours of sleep might be a dream if you’re a professional in a high demand, long hours job. Eight hours of sleep is possible. Set a goal, and an alarm, to reach eight hours of sleep per night. You’ll noticed how much better rested you feel.

Don’t lose another night of sleep due to an addiction or mental health issue threatening your career. Call the Center for Professional Recovery today for information on our Professionals Treatment Program: 855-422-4129

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