Follow These 3 Essential Steps to Get a Good Night’s Sleep Tonight

Lauren Powell
by Lauren Powell


Do you struggle to switch off at night after a demanding day in the office? And then find it hard to concentrate the following day due to lack of sleep? If this sounds like you, you may need to adopt some simple pre-sleep habits. That way, you'll get the best rest possible to maintain your productivity and efficiency throughout the entire working week. Dr. Ana Krieger, medical director of the Weill Cornell Center for Sleep Medicine, told Business Insider that one of the biggest hurdles many working professionals face is the inability to switch off during the working week, and not being able to find the time for sufficient sleep. “The biggest issue is time constraints that we have. A lot of the time, people just can’t afford to spend eight hours in bed,” says Krieger. “But beyond that, people need to be aware of how important creating routine is to your sleep, and how beneficial this can be to optimising the quality of the sleep time you do have.” If you’re not getting enough shut-eye during the week, follow Dr. Krieger’s top tips for improving your time in the land of nod every night.

1. Create a routine

Adopting a pre-bedtime routine and setting aside some time for yourself is vital to having a good night’s rest. “Insert a 10-minute period before going to sleep where you do quiet activities, decrease the light in the apartment, and maybe play some soothing music,” Krieger told Business Insider. “It's about just getting the time to unwind a little bit in your mind, to slow down from that racing pace that we mostly live during the daytime.”

2. Banish technology

As much as we love winding down in the evening by scrolling Instagram and making our way through our Snapchat, using technology right before bed really can affect our sleep. “The screens all emit light, and that becomes quite stimulating for the brain, affecting the production of neurotransmitters, and therefore impacting our ability to sleep well,” says Krieger.

3. Write down your thoughts

We all know it’s hard to slow our minds down and switch off at the end of a busy working day, and Krieger says the solution to this is to write down all of your thoughts to clear your mind onto a ‘worry list’. “This is one of the most important things for people who have a lot of content coming into their heads as they're trying to fall asleep, like to-do lists and worries,” she says. Keep a blank piece of paper on your bedside table and remove your thoughts pre-sleep.

For more professional tips on getting a better rest during the week, head to Business Insider and shop a some of our favourite sleeping aids below.

What are your top tricks for getting a good night’s sleep every night? Share your advice with us below!

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Explore: Sleep, Sleep Habits, Bed

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