3 Ways to Improve Sleep to Maximize Your Career

Do you get enough sleep at night? Do you wake up in a fog, unable to focus?

1 in every 3 adults admit that they don’t get enough rest. The average coffee drinker drinks 3 cups every day just to stay awake and alert at work. AND nearly 33% of employees fall asleep while working! The energy drink industry rakes in over $25 Billion every year. What does all this tell you? Many adults aren’t getting the rest we need to be successful in our careers.

Sleep or lack thereof affects our clarity and our focus, and although the number of hours of sleep you need varies from person to person, one thing remains sure: we all need sleep! Prioritizing a good night’s rest has several benefits for your everyday wellbeing. A full night of rest lowers stress, sharpens attention and focus, and improves creativity. All of these are important to set yourself apart as a leader in your field.

If you want a better night’s sleep to help you leverage success in your career, here are three things you can do:

Develop A Bedtime Routine

Routines help our bodies create patterns and thrive. If you set a routine, your body will eventually fall in line. For instance, have you ever noticed how you wake up at the same time you do for work even on the weekend? It’s all about routine. When you set your routine for getting a good night’s sleep, your body will begin to follow suit. Your brain will begin to unwind and associate sleep with your nightly ritual. Your routine can include taking a relaxing shower, journaling or reading your favorite book. All of these things help your body to relax and your brain get ready for sleep.

Create An Atmosphere Of Sleep

Your sleeping space should be tranquil and not chaotic. Our inner posture of rest is affected by our outer atmosphere. If it’s too loud, too messy, or too bright, our bodies cannot properly relax and our brains cannot unwind enough to rest. Your sleep atmosphere is important to ensuring that your body gets enough sleep.

Turning your phone to Night or Do Not Disturb Mode are simple things you can start doing right away to improve your your sleep atmosphere. Silencing alerts and reducing the brightness also helps your body to slow down. Investing in some room darkening curtains or a sleep mask is also great for getting a great rest. And last but not least, make sure the room temperature is just right. The ideal temperature for sleeping is between 60 and 67 degrees. 

Fall Asleep and Wake Up At The Right Time

Our bodies sleep in cycles. The best time to wake up is between sleep cycles and not in the middle of a cycle. Waking up in the middle of a sleep cycle leaves you feeling groggy and tired. Using a website like sleepyti.me or an app like Sleep Cycle helps you to find the right time to fall asleep and wake up so you feel the most rested and refreshed. Train yourself to turn off your devices, stop working for the night, and get to sleep at the right time so you can wake up with enough sleep.

These are some simple things you can do to improve your sleep so you’ll be more productive in your career. I promise you, start making sleep a priority and watch your productivity skyrocket.


Looking for other ways to achieve your career goals? Schedule a Power Session with me! We’ll work together to craft a plan of attack for you to maximize results and create a path to achieving your professional development goals.