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5 Ways to Avoid Sleeping on the Job

We’ve all been there. After a long day at work, all you want to do is crash on the couch and have a Netflix marathon until you drift off to sleep. Sure, it may seem relaxing, but did you know that your regular bedtime routines could be damaging your sleep cycle, making you feel sluggish and lethargic during the day?

If you find yourself dreaming of pulling a George Costanza and napping under your desk at work, you’re not alone. In fact, 76 percent of employees feel tired many days of the week, and 15 percent have reported dozing off at least once a week. So what’s to blame? Poor sleeping habits can take a toll on your daytime energy levels and productivity. Here are five ways to prepare for a great night’s sleep and boost your energy at work.



1. Get on a schedule. One of the best things you can do for yourself is to go to sleep at the same time each night and wake up at the same time each morning. This doesn’t mean drifting off to your favorite TV shows—it means actively preparing for sleep. Start your nighttime cooldown at least an hour before bedtime by washing your face, reading a book, or making a cup of tea. A consistent sleep schedule will set your internal clock, and improve the quality of your sleep.

2. Nix the screens. Light is a huge part of a good night’s sleep. Your brain automatically produces more melatonin—the hormone that regulates sleep—when it’s dark outside. When you’re exposed to light—especially the blue light that comes from smartphones, tablets, and televisions—your brain produces less melatonin, making it harder for you to fall and stay asleep. Turn off your screens 1–2 hours before bed to avoid disrupting your sleep cycle.

Working in Bed

3. Get more exercise. It seems like exercise is the cure to basically every problem in your life—and for good reason. When you consistently exercise during the day, you’ll sleep better at night, and even feel less sleepy during the day. Exercise vigorously during the day, but avoid it too close to bedtime. If you have to work out at night, try calming workouts like yoga or gentle stretching.

4. Develop healthy eating habits. Though they might seem unrelated, your daytime eating habits play a huge role in the quality of your sleep. If you ingest caffeine, sugar, or alcohol too close to bedtime, you could have trouble falling asleep or staying asleep. If you do have to eat before bed, choose something that won’t give your body problems. Drink a glass of milk, or enjoy yogurt or a banana to prevent messing with your body’s sleep cycle.

5. Check your mattress. Let’s face it: You just can’t have a good night’s sleep on an old, worn mattress. Just like you wouldn’t expect your car’s tires to last a lifetime, you shouldn’t expect your old mattress to feel good as new. If you find yourself tossing and turning all night long, it might be time for a new mattress.


Having a good night’s sleep shouldn’t be a headache. At Voila, we have mattresses for all types of sleepers, whether you prefer a soft, medium, or firm mattress. Don’t sleep on it—find your perfect mattress today at Voila Mattress.