Sleep and rest
Sufficient rest reduces the burden
Even the slightest fatigue reduces your work capacity. There are many factors that affect insomnia – individual characteristics, habits, life situation, work-related stress.
Nearly every fifth Finn suffers from insomnia. Many feel tired in the morning when they wake up or during the work day. The most common reason for fatigue during the day is insufficient sleep.
Insomnia steals your energy
The need for sleep depends on the individual. Some people manage with less sleep than others. 5-10 % of adults can manage with 5.5 – 6.5 hours of sleep, and 10-15 % need more than 9.5 hours of sleep. On average, a working-aged person needs 7.5-8 hours of sleep to feel rested and energetic.
Occasional insomnia is usually related to stress, anxiety, life changes or worries. Insomnia causes e.g. irritation, lack of concentration, difficulties in making decisions, lack of attention, susceptibility to accidents, and a prolonged sleep deprivation can make you susceptible to adult onset diabetes.[full_width class=”green”]
Goodbye to fatigue
- Do not go to bed until you are tired. If you do not fall asleep within 20 minutes of going to bed, you should get up and go back to bed when you are tired.
- Avoid long naps. Have your nap after lunch, preferably before 3 pm. Nap for 20 minutes and at most 80 minutes.
- Exercise regularly. Stop strenuous exercise 3-4 hours before going to bed. Light exercise helps you to fall asleep.
- Take care of regular eating rhythm. Avoid caffeinated products and soft drinks 6 hours before going to bed. A regular eating rhythm also affects the quality of your sleep. Eat lighter at dinner than at lunch and avoid heavy meals before going to bed.
- Wake up at regular hours during weekdays and holidays. On weekends you may stay up later, but you should wake up at the latest 2 hours after you would wake up on a weekday. Sleeping late on weekends affects your internal clock, and this makes it difficult to wake up in the beginning of a work week.