After a day filled with meetings, awkward water-cooler talk, and sitting at your desk doing whatever constitutes as work, you just want to go home and crawl into bed for the next three days. Collapsing into bed and sprinting off into dreamland is easier said than done, though there are many unlucky souls who lie awake at night unintentionally thinking about the (questionable) merits of the latest Batman movie or some random Wikipedia fact because their brain just refuses to switch off.

Needless to say it's important to get a healthy sleep routine and habits going, especially when you're working long days. Seven hours of quality sleep is much better than seven hours of meh sleep, so think about incorporating the following sleep tips and routines.

Put that phone/tablet/laptop/electronic device away

As tempting as it is to sneak in a cheeky swipe or two on a dating app or checking your mates' social media for that tasty dopamine rush, staring at a screen tricks your brain into thinking it's still day. Yeah, our brains are easily fooled and the blue light from phones and laptops are the absolute worst at preventing sleep. So if you're ever thinking about using your phone for "two more minutes..." before bed, banish those thoughts right away and just sleep instead. Future you will be grateful for it.

Take a shower/bath

Aside from washing away all the sweat, smells, and other unsavoury grime you've accumulated during the day, a shower or bath an hour before bed helps relax your body and prepares your brain for a good sleep. And besides, wouldn't you want to go to bed smelling great rather than a whole day's worth of sweat and BO?

Avoid any alcohol and/or any late night snack

Contrary to popular belief, drinking alcohol doesn't help you sleep better. Passing out and sleeping are two completely different things, and only one results in an unpleasant morning after. Alcohol actually causes your body to produce less of the all important nighttime melatonin (i.e the hormone that helps us sleep), so avoid drinking before bedtime.

And in the same vein as alcohol, it's also best to avoid eating anything before bedtime. While you may not get a hangover from sneaking in a midnight snack, eating just before bed not only gives you energy you don't need but it messes with your body's sleep hormone production. In short, fight the temptation to snack or drink before bed and save it for the next day.

Nothing is working?

There’s no one cure-all when it comes to sleeping problems. If these tips aren’t quite doing the job, we have other sleep-related articles that may help you, such as an explainer about the science behind sleep and a list of podcasts to help you relax and drift off.

If you want more advice or more information, speak to a GP and they can help you and your sleep issues. Our Sonder support team is also available to chat whenever you need it and can help guide you to whatever medical help you require.

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If you have any questions or need extra support, we're here to help you anytime in any language. Simply start a chat with us via the home screen of the Sonder app.

Information sourced from: Healthline and the Sleep Health Foundation.

Image credit: Ferris Bueller's Day Off

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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