The Need for Sleep: How Tech Professionals Can Optimize Their Sleep Schedule for Better Results

It's no secret that working in information technology comes with high stress levels and tension. Research shows that working in an intensely competitive environment and the need to respond quickly to changes often leads to burnout, an imbalance between effort and reward, and sleep disorders. For example, according to a study by Aruna Raju, there is a significant link between the disproportion of effort and reward and poor sleep quality among IT professionals.

Another study, conducted by Finnish researchers from the Institute of Occupational Health, found that 37% of IT professionals have a "sleep debt" of at least one hour, and 6% of respondents report two or more hours of sleep deficiency. The reasons for these results are high workloads, the need for constant mental strain, and overtime work.

So, how can you improve your sleep quality and finally get some rest? Here are a few tips that have helped me and might be useful for you. I will describe my personal experience, so take what works for you and leave the rest.

Establish a Regular Sleep Schedule

Maintaining a regular daily routine and preparing for sleep are key elements that help train your brain and establish a healthy sleep pattern. If you do different things every evening or go to bed at different times, your brain can't get used to a fixed schedule, disrupting your circadian rhythm.

Regular sleep at a set time and using the bed only for nighttime sleep will help your body understand when it's time to rest. It's important to signal your brain to relax by doing the same calming activities every night.

I found that going to sleep before 11 p.m. and avoiding computers or phones for 2 hours before bed reduces brain strain and helps my body get ready for rest. Instead, I choose to meditate, read a book or magazine, or prepare for bed by taking a shower and following my evening skincare routine.

Limit Caffeine Intake

Avoiding coffee or reducing its consumption to one cup a day, as well as skipping green tea and energy drinks before bedtime, is also an important step toward healthy sleep. Caffeine can significantly increase anxiety levels and hinder quick sleep onset.

Use Technology to Monitor Sleep

While apps that record sleep talk can be fun, they can also provide some insights into your sleep quality. If you frequently talk in your sleep, it may indicate excessive pressure on your nervous system.

Modern smartwatches and fitness trackers offer a useful sleep-tracking feature. They analyze sleep cycles and provide recommendations on the optimal time to fall asleep and wake up. This allows you to better understand your sleep habits and adjust them to improve rest quality.

Make Your Sleeping Environment Comfortable

For me, it's crucial to have a comfortable orthopedic pillow. Sometimes, I also use a sleep mask or a special pillow spray that facilitates relaxation and faster sleep onset. Some people find blackout curtains, which block sunlight, helpful for getting quality sleep, but personally, I don't like waking up in the dark.

Relax Before Bed

An important aspect is reducing exposure to bright screens of smartphones or laptops in the evening. The blue light emitted by these screens tricks the brain into thinking it's still daytime, which inhibits the production of melatonin, the sleep hormone. If you need to use devices in the evening, lower the screen brightness or use apps that adjust the screen's color temperature to a warmer hue.

Instead of watching something on devices, I spend time doing evening yoga, which helps me relax and prepare my body and nervous system for sleep. A short walk before bed can also be beneficial.

Consider Listening to ASMR

One way to improve sleep quality is by using ASMR tracks, which can have a positive impact on your well-being. Research by Emma Barratt and Nick Davis showed that ASMR helps people suffering from depression feel temporary relief, with most participants noting a significant improvement in mood.

Additionally, ASMR content often promotes relaxation and calms the nervous system, which is vital for reducing stress levels. Thanks to these effects, ASMR can help you fall asleep more easily and ensure a deeper, more restful sleep. For tech professionals, the ASMR track "Hack to Sleep," which uses nostalgic sounds of vintage technology, might be a useful background during evening relaxation or help you focus while working.

Don't Work Late or Overtime

Many of us lose sleep due to overworking. But we're not working effectively because we're not getting enough sleep. It seems like a vicious circle, doesn't it?

Working overtime does not increase your productivity; it only decreases your ability to work effectively. In his TEDx talk, "The Science of Sleep (and the Art of Productivity)," Dr. Matthew Carter explores this paradox of productivity crisis, saying, "You're able to get more done on a good night's sleep, not less." So if you feel tired or lose focus, it's better to take a break. Sometimes, the best solution is to postpone tasks to the next day and go to sleep. A good idea would be to discuss deadlines and priorities with your manager — maybe some tasks aren't that urgent and can wait.

Remember, sleep is when your body and brain recover. Therefore, it's paramount to maintain healthy habits and pay enough attention to your sleep to have the energy and motivation for productive work and well-being.