x Eve Woman Wellness Readers Lounge Leisure and Travel My Man Bridal Health Relationships Parenting About Us Digital News Videos Opinions Cartoons Education E-Paper Lifestyle & Entertainment Nairobian Entertainment Eve Woman Travelog TV Stations KTN Home KTN News BTV KTN Farmers TV Radio Stations Radio Maisha Spice FM Vybez Radio Enterprise BULK SMS E-Learning Digger Classified The Standard Group Corporate Contact Us Rate Card Vacancies DCX O.M Portal Corporate Email RMS
Login ×
BTV
VAS
DCX
RMS

Seven ways to fix your sleep schedule

Wellness - By Esther Muchene | October 29th 2020 at 02:45:00 GMT +0300
Sleepless nights can make you lethargic and affect your productivity all day (Shutterstock)

Sleep is very important regardless of age or gender, and doctors’ advice on getting at least eight hours of undisturbed sleep. However, with our demanding jobs and workload, maintaining a healthy social life and having eight hours of sleep may sound like a pipe dream. A good number of people can only get about five hours and with that still have incomplete tasks and pending deadlines which stresses them out and ultimately leading to insomnia.

Sleepless nights will not only make you lethargic all day but will also affect your mood swings, sadly the people around you may notice but not understand.

Our daily productivity is determined by how well rested our minds are. Most of us bank on drinking unhealthy amounts of coffee and energy boosters to keep us on the go but the best solution is to have enough sleep. Are you having a hard time maintaining a healthy sleeping schedule? Here are some ways you can fix that:

  • Have your last meal three hours before bed time

Having a heavy meal right before going to bed may not be the best way to end your day. Keep your meals light and eat three hours before bed time. Sleeping on a full stomach may be very uncomfortable and you might end up interrupting your sleep due to a stomach upset or discomfort.

  • Ask for help

Ask your family or roommate to help you with some of the chores so that you can go to bed early. After a long and busy day at work only to come home to help the kids with their homework, make dinner, do laundry and finishing the dishes can be exhausting.

  • Work with a schedule

Scheduling your day will allow you to plan and reduce your workload by evening when you are meant to sleep not unless it’s one of those nights that you needed some extra hours to beat a deadline. A daily schedule will help you finish your work on time.

Avoid working overnight so you can have enough rest to complete your tasks (Shutterstock)
  • Avoid alcohol

Avoid drinking heavily especially when you need to wake up early the next morning or have a busy schedule the next day. Alcohol is fun and games until you realize it’s two in the morning and you have to be up by five to start your day.

  1. READ MORE
  2. 1. What does self-care look like?
  3. 2. How to have a healthy relationship with social media
  4. 3. How to make a simple ginger remedy
  5. 4. Seven health tips for men
  • Moderate your weekday hangouts

Always plan your hangouts during the weekend to give your body enough time to recover from all the fun and alcohol. Saying no to your friends may interfere with your social life but it will save you a whole week of hangover and unfinished tasks because you will have enough sleep and energy to work.

  • Do the much you can during the day

Make sure to finish all your work during the day. Be as proactive as possible during the day so that when it’s night time you don’t need to finish your assignments or reduce your workload when you should be resting.

  • Take time to relax

After a stressful day it’s very hard to come home and just sleep. You may end up replaying the day’s events instead of catching some sleep. Take at least an hour to do what relaxes you, probably catch up on your favourite TV series or call that long lost friend to distract yourself, this way you can ease the tension and have a good night’s rest.

Top Stories

Woman left in stitches as she reads back list of goals she made in January 2020
Lady Speak - By Mirror


Sarah and Simon Kabu on growing their own vegetables and chicken
Gardening - By Audrey Masitsa


Researchers discover most common symptom of COVID-19 and it's not a dry cough
Health - By Mirror


Beyoncé's daughter Blue Ivy making money already as she narrates Hair Love audiobook
Entertainment - By Mirror


Confessions: I got my boyfriend a DNA test and it revealed his mum's secret relationship
Relationships - By Mirror


'My partner's mum bought me a wedding dress but we're not even engaged'
Bridal - By Mirror


Bride slammed for shaming best friend's wedding gift on social media
Bridal - By Mirror


#Confessions: My best friend loves me but I'm worried we're going to mess it up
Relationships - By Mirror


How to make a simple ginger remedy
Healthy Eating - By Nina Odongo


Five protective hairstyles you should try right now
Hair - By Audrey Masitsa


Latest Stories

What does self-care look like?
Wellness - By Nina Odongo


Five common foods that could be staining your teeth
Wellness - By Lolita Bunde


Seven diet tips that can help you have a good night’s sleep
Wellness - By Esther Muchene


Exact time you need to go to bed to not feel tired - based on when you have to get up
Wellness - By Mirror


Burnout: How to stay on top of your game
Wellness - By Nina Odongo


Love it: Don’t let the scales define you
Wellness - By Nina Odongo


How to practice self-care as a family
Wellness - By Audrey Masitsa


What to eat to ease painful knees
Wellness - By Nina Odongo


Ways to encourage your friend dealing with mental health
Wellness - By Rachel Murugi


Stay Ahead!

Access premium content only available
to our subscribers.

Support independent journalism
×
Log in
Support independent journalism
Create an account    Forgot Password
Create An Account
Support independent journalism
I have an account Log in
Reset Password
Support independent journalism
Log in