Healthy Sleep Habits For Successful Workers

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Whether you sit at a desk or stand on your feet for your gig job, sleep plays a role in your performance. Good sleep improves your productivity, problem-solving skills, memory, mental health, and physical health. Discover how three healthy sleep habits support your success as an independent worker in the gig economy and learn how to add these habits to your daily sleeping routine. 

Reduce Nighttime Distractions

Netflix binges, work deadlines, and anxiety or stress can keep your mind racing and your body alert well past your bedtime. But these distractions prevent you from getting a solid night’s sleep. 

Think about your normal nighttime schedule, and identify any distractions. Then decide how to manage those challenges. You may need to: 

  • Shut down your work computer and turn off phone notifications.
  • Turn off electronics that emit blue light at least two hours before bed.
  • Choose to read, knit or craft instead of watching TV or playing on your phone.
  • Do a brain dump and write down any anxieties or stressors. 
  • Dim the lights and begin to relax and rest your body and mind.
  • Commit to going to sleep at the same time every night.

When you limit nighttime distractions, you calm your body and mind, two factors that can help you fall asleep on time and remain sleeping all night.

Adapt a Bedtime Routine

When you follow the same routine each night before bed, your body and mind realize that it’s time to relax and get ready to sleep. Your predictable and relaxing nighttime timeline can improve your sleeping quality and every aspect of your health.

In addition to a regular bedtime, your nighttime routine may include the following habits. 

  • Meditate with a tool like Aaptiv.
  • Perform gentle stretches or yoga.
  • Write about your day in a journal.
  • Take a relaxing bath with aromatherapy.
  • Read a calming book or do mental exercises like word puzzles.
  • Drink herbal tea (avoid caffeine and alcohol that can inhibit sleep). 

Choose the healthy sleep habits that fit your personality, schedule, needs, and space. Keep in mind that you can always adjust your evening activities as your needs change. 

Set and Practice Boundaries

As a gig worker, you have a lot on your plate. When you wake up overnight, your mind might race with ideas for your next project, concerns about your to-do list or excitement about an upcoming networking event. 

Protect your sleep and your health with boundaries. Resist the urge to get out of bed and work, which can drain your energy, leave you running on empty the next day, and ultimately interfere with your gig. Instead, choose to go back to sleep with these practices. 

  • Write ideas or concerns in a notepad that’s stored by your bed.
  • Count sheep or recite poetry. 
  • Practice progressive muscle relaxation.  
  • Listen to calming music.  
  • Focus on deep breathing. 
  • Visualize positive images. 

When you implement healthy sleep habits each night, you set yourself up for success as an independent worker in the gig economy and as a human being.


About the Author: Jennifer Turner writes web content for a variety of clients. As a gig worker, she understands the benefits and challenges of the industry, which is why she prioritizes daily self-care. Find her at WriterAccess.

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