A Good Night's Rest: Motivation and Productivity Through Better Sleep
The alarm goes off, and instead of feeling refreshed and ready to seize the day, we’re groggy, reaching for the snooze button, and wondering where the night went. In a hybrid work setup, where some days mean an early commute and others allow us to roll out of bed moments before we log in (bad idea anyway!), maintaining a good sleep routine is a real challenge. But if we want to keep our productivity high, stay motivated, and make time for things like morning meditation, skill-building or a ‘side hustle’, improving our sleep is essential. So, let’s talk about why sleep is so important—and how we can make it work, no matter where we’re working from.
The Hybrid Schedule Sleep Struggle
With hybrid work, our schedules can vary from day to day, which can throw off our sleep rhythms. On the days when you have to commute, you might get up early, but on remote days, you might end up sleeping in an hour or two longer. While that flexibility can feel like a luxury, it actually confuses our internal clocks. Our bodies thrive on consistency, and even a couple of hours’ difference can disrupt the balance, leading to grogginess, irregular energy levels, and even lower productivity.
So, one way to combat this is to set a consistent wake-up time, even on remote days. Yes, it can feel a little counterintuitive to wake up early if you don’t have to commute, but the benefits are huge. You’ll generally find that you’re more alert, productive, and, frankly, in a better mood throughout the week. Plus, those extra morning hours can be perfect for personal growth—whether it’s meditation, a workout, or even reading a book you’ve been meaning to get round to.
Creating a Wind-Down Routine That Works
A good night’s sleep starts hours before you actually crawl into bed. But in a typical modern professional workday, especially with the mix of office and home days, winding down can be tricky. We often keep working on our phones, replying to that one last email or checking notifications late into the night. These little activities can add up, keeping our brains alert and making it hard to unwind.
One tip is to set an alarm about an hour before bed. Yep, that’s right—a ‘go to sleep’ alarm! This reminds you to put away your devices and start getting into a pre-sleep routine. Dim the lights, read something relaxing, or maybe practice a few breathing exercises to signal to your brain that it’s time to power down. The aim here is to make your wind-down process as consistent as possible.
Eating, Drinking, and Sleeping (Yes, They’re Related!)
Believe it or not, what you eat and drink plays a big role in the quality of your sleep. For example, caffeine stays in the system far longer than many people realise—it can take up to 6 hours for the effects to wear off. Simply try to avoid coffee after lunch if you want a better quality sleep.
And let’s not forget food! Heavy, spicy meals late at night can interfere with sleep, especially if you’re prone to heartburn or indigestion. If you need to eat slightly later, try to keep the meal light and, if possible, finish eating a couple of hours before bed. It’s one less thing for your body to work on when you’re trying to get a good night’s sleep.
Making the Most of the Commute vs. Work-from-Home Days
On commuting days, I’ve found that getting enough sleep the night before is absolutely critical. Waking up earlier to make it to the office (especially if you have a long commute) is only bearable if I’m well-rested. That said, there are times when, even after a good night’s sleep, the early start feels jarring. In those cases, use the commute as a way to “ease into” the day. Listening to a podcast or some calming music can help you feel more alert and engaged by the time you get to work.
On work-from-home days, try to still get up early to keep your sleep schedule consistent. However, take advantage of not having to commute by giving yourself time to do something meaningful, like exercise, journaling, tackling a book you’ve been meaning to read, or whatever else takes your fancy! This little pocket of “me-time” helps set a calm, focused tone for the day. Having that time for yourself, whether it’s meditating, learning something new, or just reflecting, is a massive mood booster and motivation builder.
Setting Up a Sleep-Friendly Bedroom
The environment we sleep in matters a lot. For those of us who work from home, it’s easy to start turning the bedroom into an extension of the home office. But if there’s one thing that can help you get better sleep, it’s keeping the bedroom as a space for rest, not work. Make an effort to leave work outside the bedroom door, and see what kind of improvement you notice in the quality of your sleep.
The ideal bedroom should be dark, cool, and quiet. If you’re sensitive to noise, consider using earplugs or a white noise machine. Light-blocking curtains are also great for maintaining a dark environment, especially if you live in a bustling area with street lights. Try to keep my phone out of reach or, better yet, out of the bedroom entirely, so you’re not tempted to scroll in bed.
Managing Stress to Improve Sleep Quality
Stress is often the hidden culprit behind restless nights. With hybrid work, stress can come from many places: commuting, adapting to different environments, managing changing expectations. If you’re lying awake running through tomorrow’s to-do list or rehashing the day’s meetings, turn to something like journaling or meditation, which can make a huge difference. Taking just five minutes to jot down your thoughts, list a few things you’re grateful for, or even set small goals for the next day can help you let go of the day’s stress and focus on the rest you need. Leave tomorrow’s worries for tomorrow! For some people, guided meditation or deep-breathing exercises work wonders. Finding a method that helps you mentally “clock out” for the night is key.
Tracking Sleep and Making Adjustments
Finally, sleep tracking can be an eye-opener. There are tons of apps and devices that let you track your sleep, and they give you insights into how much deep sleep you’re getting, how often you wake up, and even how consistent your sleep schedule is. For me, using a smartwatch helped identify patterns and gave me a better idea of what adjustments I needed. Experiment with what works for you, but remember that it’s all about balance and consistency.
Conclusion
Sleep isn’t just a luxury—it’s the foundation for productivity, motivation, and all the little things that make us feel like our best selves. Whether you’re commuting to the office or working from home, getting decent sleep can make the difference between a day that drags and one that flows smoothly.