Many people may feel stressed or anxious about work-related issues which can make it hard to relax and switch off. Worrying about deadlines, unfinished tasks or upcoming meetings can keep the mind racing and prevent you falling asleep. Before reaching for the sleeping pills, follow our tips on how to fall asleep faster, stay asleep longer and ultimately, achieve a perfect work-life balance.

If you often find yourself lying awake at 3am after a long day at work, you’re not alone. According to the Sleep Health Foundation, around 30% of people in the community respondents reported experiencing at least one symptom of insomnia, such as difficulty falling or staying asleep, waking up too early, or not feeling refreshed after sleep. If you have trouble falling asleep after a day at work, this may be due to the fact that the brain is still highly active and engaged, even after work has ended. The brain is responsible for processing and interpreting information from the external environment and it does so constantly throughout the day. As a result, the brain becomes overstimulated and may struggle to transition to a state of rest and relaxation. Additionally, work-related stress and anxiety may cause the brain to remain in a state of heightened arousal, making it even more difficult to switch off.

If you work a late-night shift, make sure you communicate your schedule with your family and friends. Let them know that you won’t be available during the early hours of the morning. This way, they’ll respect your boundaries and won’t disturb you during your rest time.

Prepare your mind and body for sleep by listening to soothing music, reading a book, taking a warm bath or snuggling with your pet. Find what works for you and stick to it.

Try mindfulness techniques such as deep breathing, body scans or visualisations. These practices can help reduce stress and anxiety and promote relaxation. A body scan is a mindfulness meditation practice involving scanning your body for pain, tension or anything out of the ordinary. It can help you feel more connected to your physical and emotional self. To access deep breathing exercises, download ReachOut.com’s Breathe app. Learn how to deal with stress using This Way Up’s free online stress management course.

Electronic devices such as smartphones, laptops and televisions emit blue light which can disrupt your circadian rhythm and make it challenging to fall asleep. Try to avoid these devices at least an hour before bedtime and keep them out of your bedroom. If you need to use your phone, consider using a blue light filter app or setting your phone to night mode.

Creating a comfortable sleep environment can help you fall asleep faster and stay asleep longer. Make sure your bedroom is cool, dark and quiet. Invest in comfortable bedding and pillows and consider using a white noise machine to drown out any external noise.

You might think that to attract top talent you need to show them the money because that’s what job candidates want the most, right? Not anymore. Research shows that work-life balance is the single most important thing a job seeker is looking for in a new role. Attempts to find a better work-life balance are well merited. Australians work hard – with more than 1 in 10 employees working more than 50 hours per week, which is considered ‘very long hours’ by the OECD (Organisation for Economic Co-operation and Development). This makes it more difficult to achieve a healthy balance between work and a personal life. Despite the pitfalls, work is consistently and positively related to our wellbeing and constitutes a large part of our identity. Ask yourself who you are, and very soon you’ll resort to describing what you do for work. Unemployment, on the other hand, is associated with poor health outcomes, a greater mortality risk and greater use of health services.

When you’re looking to hire the best candidates in Adelaide, it pays to have the best recruitment agency behind you. At Mansfield and Co Recruitment , we are passionate about matching people to the right roles to create that perfect ‘fit’. Our award-winning recruitment team will help you attract, acquire and retain talent and ensure your organisation stays ahead of the competition. Are you looking to hire? Go to our website to find out the roles we specialise in. To book an in-person coffee meeting with Mansfield and Co director Melanie Mansfield, click here. If you have a question for Melanie Mansfield and her team, phone 08 8463 1198 or email admin@mansfieldandco.com.au

https://www.healthline.com/health/body-scan-meditation#:~:text=The%20body%20scan%20is%20a,your%20physical%20and%20emotional%20self 

https://theconversation.com/work-life-balance-what-really-makes-us-happy-might-surprise-you-168446

https://www.sleephealthfoundation.org.au/common-causes-of-inadequate-sleep.html

Get Better Sleep: Break From Work Thoughts

Mansfield & Co Recruitment