How to Beat Work Week Insomnia

Not getting enough sleep can hinder your productivity during the work day, causing stress and anxiety. This can perpetuate the cycle of work induced insomnia, resulting in a never ending chain of sleep deprivation five nights a week. Learning techniques such as utilizing a work diary, preparing a task list and creating a nightly relaxation ritual can help you beat work week insomnia.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• A spiral notebook or bound journal
• A pocket sized spiral notebook

Utilize a Work Diary to Beat Work Week Insomnia

1. Create a work diary by using a spiral notebook or bound journal. You may want to personalize the cover with pictures, inspirational quotes, or your own original artwork.
2. Set aside at least 10-15 minutes each day to write in your work diary. Make sure you will not be disturbed during this time so you can fully concentrate on writing.
3. Record the major events of your work day in your work diary. Be sure to include anything that might have upset you, such as a reprimand from your boss or a phone call from an irrate client. If something positive happened during your shift, write it down too.
4. Review your previous entries for the week or month, and add any follow-up comments regarding ongoing situations or projects.
5. Evaluate your job situation as a whole at the end of your writing session. Putting your thoughts and stress points down on paper can eliminate the need for your mind to re-play the work day over and over when you are trying to sleep.

Preparing Task Lists to Beat Work Week Insomnia

6. Create a list before leaving work that outlines tasks that need to be completed before the end of the next business day or week.
7. Carry a small spiral notebook with you at all times so you can record additional tasks that you remember when you are away from work.
8. Transfer any tasks from your spiral notebook to your regular work list each morning. Writing tasks down that need to be done can eliminate the need to lay awake at night mentally preparaing a list of work related things that need to be completed.

Create a Nightly Ritual to Beat Work Week Insomnia

9. Decide on at least one nightly relaxation ritual. Some ideas include reading a book, preparing a cup of tea, listening to your favorite music or cuddling on the couch with your significant other or pet.
10. Schedule a block of time for your nightly relaxation ritual during each work week night.
11. Transfer any tasks from your spiral notebook to your regular work list each morning. Writing tasks down that need to be done can eliminate the need to lay awake at night mentally preparing a list of work related things that need to be completed.

Tips & Warnings

• Remember to be honest; no one is going to see the comments and opinions in your work diary but you.

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