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According to the latest AXA PPP Health Tech & You survey, 45% of UK workers surveyed said that sleep problems or insomnia negatively affects their work. 8% also said that they think it has a severe negative effect.

2,000 UK workers were surveyed and 10% said that they have problems with sleep or insomnia. 54% said that they had trouble sleeping.

The negative effects of sleep problems can include low mood, irritability and overall mental wellbeing. This can affect your work output, judgement and your relationships with colleagues.

 

Ways to Encourage Better Sleep

 

Take a look at your diet

To avoid troubled sleep, it’s best to avoid heavy or spicy meals before going to bed as it takes time to digest food. On the other hand, make sure you’re not going to bed hungry as it will make it harder to fall asleep.

It’s always best to avoid caffeine in the evening, try to decide on a cut-off point in the day and stick to it. Instead opt for herbal tea or decaffeinated drinks.

Though you may think that alcohol will help you sleep, it is more likely to disrupt it. It might help you fall asleep but it won’t help you stay asleep.

 

Get enough exercise

Regular exercise will help you feel tired enough to fall asleep. It is also beneficial for stress and anxiety which commonly get in the way of a good night’s sleep. Just make sure you’ve given yourself enough time between exercise and going to bed so that you have a chance to wind down.

 

Stick to a bedtime routine

In order to encourage consistently good sleep, it’s a good idea to develop a routine before going to bed so that your body knows it’s time for sleep.

Make sure you’re doing something relaxing before bed. Find what works for you, whether it’s reading a book, writing in a journal or taking a long bath.

 

Stay away from screens

Nowadays we’re surrounded by screens. Most people will be glued to one as part of relaxing after work, whether it’s the TV, a computer, tablet or phone. The problem is the light on these screens is affecting our sleep.

The blue light from screens disrupts sleep cycles and keeps the brain alert, making it harder to fall asleep. Sleeping next to a phone or tablet could also disrupt your sleep with various alerts from messaging apps or emails through the night.

It’s recommended that you stay away from screens for an hour before bed in order to give yourself time to wind down. It’s a good idea to fill this time with something like reading that will keep you occupied but will also make you tired.

 

Avoid lie-ins

Everyone likes a good lie-in at the weekend but it could end up doing more harm than good when your body has to get used to early starts again on a Monday morning. Try to get up around the same time that you would during the week so that it becomes easier overtime. Eventually, you’ll wake up naturally at that time and hopefully not as tired.

 

Are sleep problems affecting you or your employees? What are your tips for tackling insomnia? Let us know your thoughts in the comments section.

About The Author

Kara Copple

An experienced business and finance writer, sometimes moonlighting as a fiction writer and blogger.

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