Burnout: first steps back
Empty, cynical and getting less done at work? Small first steps to rest, tell someone and change what is wearing you out.
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Sleep reset in a week
One small habit added each day for seven days: a regular routine, a calm hour before bed and a better room.
Days 1 and 2: fix your times (4)
- Pick a wake-up time you can keep every day, weekends tooMost adults need 7 to 9 hours, so set your bedtime from that.
- Set one alarm, and put it out of reach
- Get up at your set time, however the night went
- Get daylight soon after waking, even 10 minutes
Day 3: food and drink (3)
- Last tea, coffee or cola by early afternoon
- No large meal close to bedtime
- No alcohol or nicotine for 1 to 2 hours before bed
Day 4: the hour before bed (2)
- Phones, tablets and computers off an hour before bed
- Pick something calm: reading, a podcast, gentle music or breathing exercises
Day 5: your room (3)
- Make the room quiet, dark and cool
- Use curtains, an eye mask or earplugs as needed
- Phone on silent and face down, clocks out of view
Day 6: worries (2)
- Write down worries and tomorrow's to-do list before bed
- Talk to someone you trust about what keeps coming back
Day 7: review (3)
- Note what helped, and keep doing those
- Awake a long time at night? Get up, do something calm and return when sleepy
- See a doctor if changing your habits has not helped, if you have had problems for months, or it is affecting your daily lifeLong-term insomnia means 3 months or more. Talking treatment can help.
Written from www.nhs.uk
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