Take a pen and paper now and list your priorities in life – is your health part of it? How about sleep? Is sleep one of your health priorities?
When life gets busy with work, family, social life, and several different commitments, sleep always takes a back seat. More often than not, it’s not even a part of priorities anymore. However, you have to wake up to the fact that sleep shouldn’t be the last of your priorities. In fact, it should be on top along with proper diet and right exercise.
In the call center world, quality sleep is always an issue for many because of the graveyard shift lifestyle. Aside from that, there’s a big chance your work schedule is going to change from time to time. It’s not a routinary 8-5 job. Also, you have to realize that sleep deprivation should not be taken lightly. Tolerating lack of quality sleep can lead you to consider sleep deprivation as a regular part of life when it shouldn’t be.
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Make sleep a priority now and consider these five realistic tips.
1. Acknowledge that you lack sleep.
If you are sleep-deprived, it’s either you don’t realize it until now, or you do know it, but you refuse to acknowledge that you are indeed sleep-deprived. The very first step to resolving every issue is to admit that you are experiencing it and recognizing that it is happening.
Once you have acknowledged the issue at hand, in this case, sleep deprivation, you will be more open to changing your sleeping habits into something healthier.
2. Learn the art of saying no.
Okay, so you might think that this isn’t realistic. Actually, it is. You have to remember that there are only 24 hours in a day, and the truth is, you don’t just simply do it all in one day. Do you find yourself saying yes to everybody’s invitations or requests? You should seriously consider changing that.
Learning to say no might be hard to do at first. Why? You may feel guilty because you can’t fulfill a certain request. You may feel anti-social because you refused an invitation to go out or to travel. Or you just find it hard because you’re so used to saying yes all the time. I used to be a yes-person, but I’ve learned to manage my priorities.
When your schedule is packed and you know for sure that you can no longer squeeze in an activity to your day, then don’t. Say no. Politely decline. Remember that you still need to sleep and don’t feel bad about it. If your family, friends, and colleagues really care for you, they will understand.
3. Make a list.
Create a simple to-do list, and yes, sleep is part of that list. If you are such a busy fellow, you tend to view sleep as a luxury you can’t afford. Why not include it on your to-do list? Allow 7-9 hours of your day for it and write it down on your planner or your notes app.
People always set an alarm to signal them that it’s time to wake up. Why not set an alarm when it’s time for you to sleep, or even better is to set it an hour before bedtime? It gives you room to prepare and wind down so that you can sleep smoothly. Have you ever thought of that too? Try it!
And when your alarm goes off because it’s time to sleep, forget the snooze button. It’s not going to make things better.
4. Create a daily routine.
You’ve probably heard this a million times. And that’s because it is proven and tested to be effective. People thrive on routines. It’s understandable that there are things you do to make a difference day by day. Or there are things that you just have to insert between tasks because you need to. But as much as possible, schedule your tasks ahead of time so that you can also sleep on time, and at the same time every day.
Your daily sleep time largely depends on the things you do during the day. Allotting a realistic amount of time for each of your tasks will also help you end the day with less to no stress.
5. Know that you can always ask for help.
The degree of sleep deprivation varies from person to person. Some may experience it for a day or two because of looming deadlines, examinations in school, overnight parties, and a lot more. Others may be experiencing chronic sleep deprivation. Be aware that chronic sleep deprivation has adverse impacts on your physical and mental health, and to your quality of life in general.
Surround yourself with people who truly care for you because they are the ones who will look after you even when you don’t tell them. It’s okay to ask for help. Help comes in various ways. Maybe you find it hard to sleep at night because some of your family members or roommates bother you in the wee hours. Ask them to consider your sleeping time so that they are reminded too that you all need to sleep.
If you live with family or friends, ask someone to remind you when it’s time to sleep. Sometimes, all you need is a little push to make you do something you need to.
Lastly, when you feel that you’ve done everything to remedy your lack of sleep, consider asking for help from a sleep specialist so that you can be given proper medical evaluation and treatment.
Oh, there are sleep specialists? Yes, they exist. When you get yourself examined, you will know if there’s something else other than what you are aware that causes your sleep deprivation.
Remember, sleep is a must. It’s not just an extra part of your day. It is and should be part of your day to day routine and activities. Even though you maintain a healthy diet, or you exercise regularly, you can never truly say you are healthy when you don’t get enough or quality sleep. Make sleep a priority now. 🙂