7 ways to get your best sleep for a productive workday

Sleep is just as important as exercise and eating well. Getting enough sleep is essential to your physical well-being and mental health and plays an important part in your workplace performance and success.

Check out these simple changes you can make during the day for a good night’s sleep, so you can stay motivated and mentally fresh.

1. Get up and move
   Thirty minutes of exercise three times a week can help you sleep better. Go for a walk or a run at noon. If your workplace has fitness facilities, take a class or participate in a wellness activity.
2. Take regular breaks
   Spending hours sedentary in front of a computer screen can lead to daytime sleepiness. Use a standing work station and take breaks to move around, stretch or go for a quick walk.
3. Grab a nap
   Science shows that snoozing improves alertness and learning and problem solving, while reducing fatigue and stress. If your workplace has a designated private area for breaks, give yourself an afternoon boost with a nap of 10-30 minutes.
4. Cut out caffeine
   Avoid products with caffeine (coffee, tea, soft drinks, chocolate, some pain medications) that can interfere with your sleep at least four to six hours before bedtime.
5. Get some daylight
   Your body needs natural light exposure during the day to help regulate the sleep-wake cycle. If your office is windowless or you don’t sit near a window, consider using a light therapy box at your desk to simulate sunshine.
6. Snack healthy
   Although sugary snacks and foods high in saturated fat can provide a quick afternoon boost, they are also linked to poor sleep quality. Good choices include protein like cheese or nuts, or complex carbohydrates like fruit or a bran muffin.
7. Leave your work at work
   Flexible work schedules can lead to a constant connection to smartphones and digital devices. Try to achieve a healthy work/life balance by setting limits on working late or through weekends and vacations.