HBR Guide to Managing Stress at Work by Harvard Business Review

Author:Harvard Business Review
Language: eng
Format: mobi
Publisher: Harvard Business Review Press
Published: 2013-12-16T14:00:00+00:00

With sufficient sleep, I feel better, I work with more focus, and I manage my emotions better, which is good for everyone around me. I dislike enduring even a single day when I haven’t had enough sleep because the impact is immediate and unavoidable. On the rare days that I don’t get enough, I try hard to get at least a 20- to 30-minute nap in the afternoon. That’s a big help.

How to Get More Sleep

Here are three other tips to improve the quantity and quality of your sleep:

Write down what’s on your mind before you get into bed. If you leave items such as unfinished to-do’s and unresolved issues in your working memory, they’ll make it harder to fall asleep, and you’ll end up ruminating about them if you wake up during the night.

Go to bed earlier—and at a set time. Sounds obvious, right? The problem is there’s no alternative. You’re already waking up at the latest possible time you can. If you don’t ritualize a specific bedtime, you’ll find ways to stay up later, just the way you do now.

Start winding down at least 45 minutes before you turn out the light. You won’t fall asleep if you’re all wound up from answering e-mail or doing other work. Create a ritual around drinking a cup of herbal tea, listening to music that helps you relax, or reading a dull book.

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