Busy schedules, long days, overnight hours and daily responsibilities can make it difficult to get the rest you need. Sleep is essential for physical, mental and emotional well-being, yet it’s often the first thing to be sacrificed when life gets hectic. Here are some strategies to help anyone improve sleep habits and manage fatigue — both on and off the job.
Prioritizing sleep
- Make rest a priority: Keep a consistent bedtime and wake time and schedule regular meals and exercise to support your body’s natural rhythm.
- Aim for 7–8 hours: If your schedule doesn’t allow for one long stretch, short “power naps” can provide an energy boost.
- Wind down before bed: Set aside 30–60 minutes for relaxing activities like reading, stretching or meditation, and avoid bright screens or stressful content.
- Keep your bed for sleep: Avoid electronics in bed, and if you can’t sleep, leave the room until you feel ready to rest.
- Limit alcohol and caffeine: Avoid alcohol within three hours of bedtime and caffeine late in the day.
- Create a sleep-friendly space: Keep your environment dark, quiet and free from distractions.
- Get active and see daylight: Regular physical activity and exposure to natural light help maintain a healthy sleep-wake cycle.
Managing fatigue
Even with the best intentions, busy schedules can make it hard to get enough sleep. To help combat fatigue during your day:
- “Bank” sleep: On days off, aim for up to 10 hours of rest to prepare for busier days.
- Use caffeine wisely: Save it for when you truly need a boost, and avoid overdoing it.
- Nap strategically: Short naps before or during long days can reduce fatigue, but watch for post-nap grogginess.
- Leverage bright light: Exposure to light during times you need to be alert can help boost energy.
- Take activity breaks: Short walks, stretches or microbreaks can improve focus and energy.
- Work as a team: Use checklists and communicate with others to reduce errors caused by fatigue.
This content was provided by the Northside Hospital Sleep Disorders Centers.
Find more sleep tips from Northside Hospital Sleep Disorders Centers.
