For most freelancers and contractors, getting a good nights sleep is pretty crucial. Yes, you do get those strange types who seem to get by with just a few hours kip. But they’re not normal. And surely being reliant on huge vats of coffee to get through the day doesn’t do anyone any good?
To remain at optimum health and productivity, sleep is essential. But not everyone finds it easy to achieve and it’s pretty infuriating when you can’t successfully lie down, shut your eyes and drift from the world of the conscious.
For various reasons, I have been unable to consume caffeine over the last eight months. This has placed a far greater importance on my quality of sleep. Health experts say that 7-8 hours is the perfect amount of sleep for an adult and I can testify to this; when I’ve dropped below seven hours my powers of focus, concentration and productivity have dipped as a result. That’s what happens when the caffeine pick-up simply isn’t an option.
So, the situation became clear: I needed to guarantee myself at least seven hours of sleep per night to ensure optimum freelancing performance.
For those who are struggling to sleep, here’s a quick guide to various techniques which can help you shut down more effectively…
During the day it’s thoroughly recommended that you do a substantial amount of physical exercise. When you’ve been sitting behind a computer all day, there’s no excuse not to find the energy for a brisk walk. Perhaps you can cycle or walk to and from work? Or perhaps you can put that gym membership to some use? There’s always time to fit mild exercise into your day, it’s just a case of taking the opportunities available to you.
Whatever the exercise, try and aim for at least 30 minutes. A general rule is that the more exercise you do the easier it will be to get to sleep. Just one thing: don’t partake in exercise too close to bedtime, otherwise you will feel too invigorated to switch off!
Have a glass wine. Maybe watch some TV, or a good movie. The point is you are not working or making plans just before going to bed. This is ‘you time.’ Time to kick-back and let all the worries of the day subside. It shouldn’t be the time for intensive thinking or deliberation.
A major reason why people struggle to get to sleep is that it takes them a while to release thoughts from their brain, so start this process earlier. Hey, you’ve got hundreds of TV channels with no shortage of brain sapping programmes ready for you to view!
Avoid foods and drinks which contain stimulants, so reduce your intake of tea, coffee and/or chocolate in the evenings. Even E-numbers are best avoided. It’s not just kids who get hyperactive on the stuff.
Ensure that sunlight is effectively blocked out by your curtains or blinds. It’s surprising how many curtains let in light – and in the early hours of a summers day, you are sure to have your sleep broken up.
When I used to struggle to sleep, one of the most successful methods for me involved listening to talk-based radio. Radio 4 is particularly tranquil, and the shipping news is sure to help switch off the lights. As you feel yourself beginning to drift off, simply switch off the radio and off you go…
I’ve been surprised how easy I’ve found it to function without coffee. It made me realise how we’re all far too dependent on stimulants to get through the day.
The real key is sleep. If you get enough good quality sleep, your mood will improve, your productivity will increase and your immune system will be stronger.
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Image by Catalina Olavarria ~ cc
