Set an alarm to go to bed - Deepstash

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Avoid Burnout With These 5 Science-Backed Tips to Have a Better Work-Life Balance

Set an alarm to go to bed

If you don't get enough sleep, you won't function at your best, causing you to spend longer amounts of time on tasks at work. 

One simple way to get around this is for you to set an alarm to go to bed, 30-minutes before you want to be asleep  -this will give you ample time to wrap up what you're doing, and get ready for bed.

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Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.
Boundaries Instead Of Balance

It’s fine to value stability, but since life isn’t still, putting balance on a pedestal is problematic.

Developing a boundary-setting practice will allow you to reconfigure how your&nb...

Boundaries Based on Your Priorities

When you learn to set boundaries based on your various priorities and obligations, you’ll feel in control and at liberty to make decisions that work for you and the kind of life you want to lead — not the kind of life you’re supposed to lead.

Your Boundaries With Others

By sharing some details of your boundary practice with the people in your life, you give them an opportunity to support your goals instead of constantly tempting you with invitations that threaten to step on the lines you’ve drawn.

Create a routine

Create a simple daily routine that includes time for both your personal and work priorities. 

Because one of the most exhausting parts of balancing work and life is related to the m...

Find your peak hours

Determine when you do your best work.  Focus your professional responsibilities during that time, and save your "off hours" for leisure.

Embrace work friends

Build meaningful relationships with work friends, because they can relate to what you're dealing with.

Your close circle will be eager to support you throughout your work's highs and lows, but talking about your work-related worries can leave you feeling isolated or even burdensome.