Articles written by Zeeshan

How to beat exhaustion with quality sleep?

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Exhaustion is a common experience we all encounter at some point during our day. Whether it’s from the demands of work, personal responsibilities, or other stressors, feeling drained is a universal challenge. However, navigating work challenges becomes significantly easier when approached with a clear and calm mind. This is where the importance of quality sleep comes into play.

Sound sleep is not just about resting; it’s a crucial component of maintaining mental clarity and emotional stability. By regulating stress hormones like cortisol, quality sleep helps to alleviate feelings of overwhelm and anxiety, allowing us to tackle tasks with greater focus and resilience. In essence, prioritizing quality sleep can be a game-changer in enhancing not only our overall well-being but also our performance and productivity in the workplace.

Prioritizing Sleep for Enhanced Recovery

Fortunately, improving the quality of your sleep is within your reach. Here are some practical steps to help you get started:

  • Create a Relaxing Bedtime Routine: Have a designated time and space for your work and avoid bringing work-related tasks or electronic devices to bed. Engage in calming activities during the hour before bed, such as reading a book, taking a warm bath, or practicing breathing exercises. Avoid screen time atleast one hour before your bed time, as the blue light from electronic devices can interfere with sleep patterns.
  • Optimize Your Bedroom Environment: Your sleep environment significantly impacts the quality of your rest. Invest in blackout curtains to eliminate light sources. Use earplugs if external noises disrupt your sleep. Maintain a cool room temperature and use a breathable mattress and pillows for added comfort.
  • Calm Your Mind Before Bed: Chronic stress can keep your mind active, making it difficult to fall asleep. Practice deep breathing or meditation to calm your mind and prepare for sleep. Avoid caffeine consumption in the afternoon or evening, as it can affect your ability to sleep later.
  • Breathing Exercise: count upto 20 or 30 – long inhales and exhales.
  • Sleep Tracker: Track the quality of your sleep, whether it’s deep sleep/restful

Beyond the Bedroom: Habits for Better Sleep

Quality sleep extends beyond your night time routine. Incorporate these additional practices to enhance your rest:

  • Regular Exercise: Physical activity is an excellent stress reliever and promotes better sleep. Aim for moderate exercise most days, but avoid intense workouts close to bedtime.
  • Healthy Diet: Your diet affects your sleep. Avoid heavy meals or sugary snacks before bed. Instead, choose a balanced diet rich in fruits, vegetables, and whole grains to support your body and sleep.
  • Sunlight Exposure: Natural sunlight helps regulate your circadian rhythm, which improves sleep quality. Open your curtains in the morning and spend time outdoors daily, even if it is just a short walk.


So, the next time you find yourself reaching for your phone late at night to “just check one more email,” remember, that prioritizing sleep isn’t simply about morning alertness; it optimizes cognitive function, emotional well-being, and overall health.

Could prioritizing sleep unlock a new level of creative problem-solving or strategic thinking at work? Perhaps sound sleep is the key to finally cracking that complex project or developing that innovative solution. Invest in your sleep – it might just be the ultimate productivity hack.

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