Introducing the “Pre-Cation”

Katie Williamson June 20, 2016

In the land of start-ups a new trend is emerging called the “Pre-cation”.

If you’ve ever interviewed for a job, chances are one of the questions you were asked throughout the process was, “how soon can you start?”. Most of us jump right in after the obligatory two-weeks notice in our former roles just to fall into the same old trap of limited vacation days and fears of what will happen if we actually do decide to leave the office for a few days.

As a way of dispelling these fears companies like Atlassian, have taken a fresh approach by offering new hires paid time off before they even work their first day. As they put it, “This is all in the spirit of our “Build with Heart and Balance” value, in which we encourage all new teammates to start refreshed, recharged, and revitalized so they can bring their A-game when they start work.” Especially if you’ve left a job that was frustrating and draining, this little break could be exactly what you need to start off on the right foot in a new role.

It’s no secret that we struggle to find that perfect balance between work ethic and being a workaholic. By rewarding employees before they even start, the “pre-cation” helps to ensure new they leave the stress behind and start fresh. And what’s more is that by eliminating stress, retention levels are higher which can actually save employers funds they would have otherwise spent on recruitment and development.

Of course, the “pre-cation” is not without its faults. Starting a new job can be stressful in-and-of itself, so many people may find they are unable to relax and clear their minds before jumping into their new position. Not to mention, someone is paying for this time off. Unless you’ve come into a huge round of funding or already manage a very successful business, most companies cannot afford the luxury of giving employees this time off. Many of us are hiring to fill a void and therefore simply cannot afford to wait.

While flexible time-off policies may be trending, it seems the “pre-cation” notion may take some getting used to.

The good news is that you don’t have to offer your employees a “pre-cation” to be a great employer. Start by offering your employees exclusive perks through PerkSpot.

Team Building Activities Just in Time for Summer!

Katie Williamson June 13, 2016

The sun beams down warming your face through the window. You can smell the fresh air peeking through as you take a sip of your iced tea, relaxing in your chair. Your eyes wander and your mind is clear. Summer is here.

But, unfortunately, this isn’t you on a tropical vacation. This is the distraction of summer making its way into your office. As the temps warm up, our minds tend to dream of greener pastures.

Don’t fight the feeling: take your work and your team outside and engage in some fun team-building activities.

Fox Business states, “When the global marketing firm McCann WorldGroup surveyed 7,000 Millennials in 2011, it found more than 90% of those surveyed rated “connection and community” as their greatest need.”

I know what you’re thinking, but we aren’t talking about blindfolding someone and leading them through a maze or practicing trust falls. These age-old activities are outdated and more likely to make your team groan. True team-building happens when you have fun, laugh and share an experience together.

Here’s a few ways to build up your team this summer:

Give Back

Take some time this summer to give back. Encourage employees or coworkers to volunteer in the community. Find ways to give back at volunteermatch.org or catchafire.org. In fact, when employees spend their time on other people, they often feel like they have more time to spare!

Ready, Set, Sports

There are many ways to use sports to bring your team together. Grab your colleagues and join a city league. David W. Ballard of the American Psychological Association says this of teams who practice physical activities together, “Employees have lost weight and report a higher awareness of wellness issues, strengthened sense of community, improved morale, and increased motivation.” For the observers, check out a baseball game or cheer on your company athletes as they go for the gold.

Strap On Your Fanny Packs

Summer is the perfect time to explore your city. Visit famous monuments, tour a museum or hop on a Segway tour. You’ll create memories and learn something along the way.

Learn Something New

For many offices, summer is a slow season. Take the opportunity to learn something new together through professional development courses or attending a conference. This will leave your team rejuvenated and impassioned upon returning to work.

Save money on your next office adventure with exclusive tickets, entertainment and even local discounts through PerkSpot!

Does This Office Make Me Look Fat?

Katie Williamson June 7, 2016

#lunchtimevibes at PerkSpot HQ. #workperks #tgit

We spend a lot of time with our coworkers. For better or worse, we pick up their habits. Which means, the office could be the demise of our well-intentioned diet plans.

Stay slim with these tips, even in a candy-bar filled office.

Eat breakfast before you get to work.

We get it. It’s early. You’ve snoozed five times. The last thing you want to do is make breakfast. However, everyone knows breakfast is the most important meal of the day. You’re less likely to eat once you leave the house and start on your endless inbox, so instead of grabbing a protein bar at work, make some quick overnight oats, or the oh-so-trendy avocado toast.

Make time for meals.

Ok, workaholics here’s looking at you. We know, those 30 minutes at lunch are precious moments where you can wrap up that email or send off that report. Don’t compromise on meal time. Make sure you take time to eat lunch so you’ll come back to your desk refreshed, re-energized, and focused.

Don’t forget the H₂0.

None of us drink enough water. It’s easy to forget to fill up on H₂O between coffee cups, but instead of sipping on that third cup of coffee at 10am, reach for your water bottle. And for the truly unmotivated, try this clever Pinterest hack to stay on top of your water game.

Snack time is the best time.

Snacks are what make or break you when it comes to your diet. Make sure you pack healthy snacks to keep you satisfied between meals, such as almonds, yogurt, or fruit.

Show your employees you’re dedicated to their personal wellness by offering exclusive discounts through PerkSpot! From gym memberships to restaurant gift cards, there is something for everyone.
Contact us to find out how!

Work Ethic or Workaholic? (The Billion Dollar Question)

Katie Williamson May 10, 2016

The 12.3 Billion Dollar Question, actually.

I recently came across an article on how Elon Musk spent days sleeping at the Tesla factory in order to reach his production goals. While his passion is admirable, the poster of the article praised Musk for his “work ethic”. But can you really call sleepless nights in a cold factory “ethical”? If the boss is staying late at work, what kind of work life is he promoting to his junior employees?

The 10,000-Hour Rule

The Millennial Generation has grown up hearing things like Malcolm Gladwell’s 10,000-hour rule. Gladwell states in his book, “Outliers” that if you practice a skill for 10,000 hours or more, you will undoubtedly become an expert, or rather, an outlier. Outliers are people like Bill Gates, Kobe Bryant, Oprah Winfrey… to name a few. These examples are experts in their field and have reached a significant level of success that one could only hope to imitate. His conclusion is based on research from Anders Ericsson and Simon and Chase’s “Skill in Chess”, which, to oversimplify, states that the more time you spend on a skill (on average 10,000 hours), the better you become. Seems pretty obvious, right?

The problem in our world of instant downloads is we want to clock those 10,000 hours as soon as possible. If we work 40 hour work weeks, 52 weeks of the year, we’ve only clocked 2,080 hours. Which means it’s at least five years until we reach the average number of hours it took for these “outliers” to achieve greatness. That is unless you work 100 hour work weeks or respond to emails while interacting with your kids, like Elon Musk.

Ok, enough bashing on Musk. He’s accomplished plenty of great things and we don’t presume to know the day in and day out of his personal life. However, the discussion of whether or not we should praise his “work ethic” is definitely up for debate.

Finding the Balance

While things like the 10,000-hour rule are prevalent in discussions about the workplace, possibly even more dominant is the need for work-life balance. It’s as if we live in constant contradiction. Achieve success by working hard, but not too hard. Work 100 hours a week so you can run a billion dollar company, but also make sure you spend time with your family, cook Paleo-perfect meals, and vacation for a week in Spain. Totally achievable.

Fast Company recently published an article “How to Advance In Your Career Without Becoming A Workaholic”. The article focuses on the quality of work we do, versus the quantity. The author suggests targeting a few key factors. These include staying engaged in your work, being more efficient, investing in relationships, asking questions, and learning when to say no. These traits are arguably more essential to a true work ethic and a healthy work-life balance. Isn’t it more ethical to leave at five knowing that you’ve done your work well, learned to delegate when necessary, and accomplish personal tasks with peace of mind?

Want more insights like these? Subscribe using the form to the right!

Hey Millennials, Quit Wasting Time

Katie Williamson May 5, 2016

Time is a precious commodity in our 21st-century lives. But, social media and streaming tv aren’t the only things that steal our time. Here are some ways to be more productive and stop wasting time, provided by older generations of workers.

Ask for help

It’s hard to balance confidence and humility in the workplace. Having a stubborn attitude when it comes to asking for help doesn’t demonstrate confidence, but can demonstrate arrogance or even ignorance. Everyone needs to be taught sometimes so instead of wasting time trying to figure it out on your own, don’t be afraid to ask for help. Your boss or coworker will admire your humility. This openness also creates a dialogue and builds trust in your relationship.

Focus on the positive

One of the biggest wastes of time can be focusing on our mistakes, others’ mistakes, or things we wish we could change. In my own experience, I’ve found dwelling on my mistakes actually causes me to make more errors. I get caught in my own head instead of remembering to double-check my work or again, ask others for help. When we fixate on the things we cannot change, it causes our creativity and innovation to stall, instead of moving forward.

How should we handle mistakes? A good friend of mine told me I need to allow myself to feel it. Once we feel the weight of it, we can forgive ourselves and move on. Be transparent and apologetic with others who may have been affected, learn from the mistake, and next time think hard before repeating the same error.

Choose happiness

It’s easy to spend time being unhappy in our jobs, relationships, or in other aspects of our life. I’m still a young professional, but I realized early-on my first choice for a career was not what truly made me happy. We spend a LOT of time at our nine-to-fives, so it’s important to leave each day feeling fulfilled. After some intense soul-searching, I decided to switch careers and have never looked back. Once I started doing work I enjoyed, I found other areas of my life felt more complete as well. Don’t waste time in a place that doesn’t provide value in your life.

This advice doesn’t just apply to our careers, but also in relationships or even the places we live. If the relationship isn’t healthy for you or the other person, get out of it. If you don’t love where you live, move. Frank Warren, the creator of the PostSecret movement, says “Be wise enough not to be reckless, but brave enough to take great risks.” Don’t make a rash decision because you’re fed up, but make sure you aren’t getting to a place where your unhappiness consumes you.

Don’t let your job define you

Lastly, it’s important to remember there is more to life than your work. Don’t let your whole life go by and regret not doing more because you spent all your waking hours at work, on your way to work, thinking about work, hanging out with coworkers… you get the point. It’s a big world out there and life is too short not to experience it. Plus, new experiences can make us more innovative in our workplaces. Win-win.

What’s some advice you would’ve given your younger self?

The Sweet Sound of Productivity

Katie Williamson May 2, 2016

Music & Productivity are a match made in heaven. One of the best things about PerkSpot is that we have music bouncing off the walls all day long.

However, we know that all music is not created equally. There are the rock jams that get us pumped up, the pop songs that the whole team can sing along, and the mellow acoustics that relax us at the end of the day. Here are a few tips for curating the perfect sounds for your day.

When X + Y = Zzzzzz

Crunching numbers is a part of almost every person’s job description at some point. To keep yourself awake, the best tunes for your intimate time with Excel are pop songs. So whether you’re into old-school Abba or have Bieber fever, pump up the pop jams to get your fingers and your mind flowing.

When you spill your coffee, forget your notebook, and get stuck in traffic…

Mornings can sometimes be the enemy. A personal favorite and a sure-fire bad-mood buster is Reggae. Nothing will help you forget the stresses of the day like being transported to a tropical island.

When Photoshop is your friend…

For the creative minds, we’ve got just the trick. Ambient or electronic music is what the doctor ordered to make you your best creative self.

When you’re tired of hearing the same playlist…

Generally speaking, a good rule-of-thumb is to choose songs with minimal lyrics. Here at PerkSpot, we’ll play jazz, blues, or even music in a different language because the lyrics tend to be less-distracting than your typical mainstream artists.

Music isn’t the only perk that helps improve productivity. Help your employees be more productive with exclusive discounts through PerkSpot!

Crush the Afternoon Slump by Daydreaming, Reading a Novel

Courtney Shipshock November 11, 2015

Your high-energy, high-output morning feels like a distant memory, and the end of your workday seems about a week away. That third cup of coffee is wearing off and you’re debating whether your stomach can handle a fourth. We’ve all been there — the afternoon slump — and we’ll all be there again. Some of us may even be reading this blog post in the midst of a 3 pm productivity tailspin.
If your afternoons are often more of an uphill battle than a victory lap, we’ve got news for you.

The bad:

The afternoon slump is more than just a marketing ploy. It’s not an attempt to sell you alien-shaped-sleep-at-your-desk pillows or productivity-boosting facial spray. The afternoon slump is very real. In fact, it’s a natural part of how the human brain works, and it’s pretty much unavoidable.

The good:

Because we understand the brain mechanism that contributes to the afternoon slump, we also understand how to mediate its effects. Below is a quick summary of the relevant research. Plus, we’ve included a few activities you can do at lunchtime or for a quick break to power past your PM lethargy.

The science:

Researchers at the University of Illinois conducted a study to determine what actually happens in your brain when you suddenly find it difficult to maintain focus after an extended period of work. The study measured groups of participants’ performance on a series of hour-long computer tasks. One group took two short breaks during the tasks, while the other took none. The only participants that exhibited no decline in performance over time were in the group taking the breaks.
The study results confirmed researchers’ hypothesis that the human brain’s ability to maintain constant focus eventually plateaus and then declines. It’s like how you notice a distinct smell when you first walk into a room but cannot smell it after half an hour. The results also confirmed their idea that the brain naturally revs up when one shifts focus.
Taken together, these findings suggest that a 5- to 10-minute break during a project requiring hours of sustained effort can naturally reinvigorate your ability to focus and promote maximum productivity.

Here are three of our favorite break-time activities to give your focus a chance to recharge and, according to science, enhance your brain function:

1. Daydreaming makes you a better problem solver.

Studies show that stepping away from a difficult project to do an unrelated and easy activity makes you more creative when you get back to work.

The evidence: This UC Santa Barbara study found that mind wandering boosts creative problem-solving skills. Subjects performed an Unusual Uses Task (UUT) — a traditional psychological measure where one lists as many uses for certain objects as possible. After the UUT, subjects engaged in either a cognitively demanding or undemanding task. Neuroscientists measured the subjects’ levels of mind wandering during these tasks, and found that those performing the undemanding task exhibited a much greater tendency to let their minds roam. All subjects then performed another UUT. Guess which group of subjects showed dramatic improvement in their second UUT? Yup, the daydreamers.

2. A 10-20 minute power nap between 1-3pm is better than a cup of coffee.

By timing it right, a short nap immediately recharges your brain’s ability to focus. Even better, it all happens without the subsequent drop in energy when the caffeine buzz wears off.

The evidence: A 2006 study on nap duration found that 10 up to 20 minutes is the ideal length of time for a power nap. Nappers who slept for more than 20 and up to 60 minutes exhibited sleep inertia for half an hour after they awoke. What is sleep inertia? It’s the scientific term for the grogginess you feel immediately after rising, and it’s definitively proven to seriously impair cognitive performance. A nap shorter than 20 minutes keeps your body from falling into the deeper levels of sleep known as slow-wave and REM sleep (the types of sleep that produce sleep inertia). Naps of this length are known to replenish attention and strengthen working memory.

3. Reading a novel makes you less stressed and happier.

Engaging with fiction tricks your brain into believing it’s in another world. In so doing, it relaxes you and strengthens your ability to empathize with others’ points of view.

The evidence: Numerous surveys comparing readers and non-readers — such as this one by Quick Reads and the University of Liverpool — find that people who read as little as 30 minutes per week experience less feelings of stress and depression, report 20% greater life satisfaction, and are better equipped to deal with difficult and unexpected situations. Neurological research has actually documented changes in brain connectivity as a result of novel reading and suggests that these changes enhance one’s ability to adopt other perspectives.

Workspace Psychology 101: Boost Your Mood, Motivation, and Productivity

Courtney Shipshock September 1, 2015

Even with the rapid growth of the freelancer economy and the increasing appeal of shared coworking spaces, the majority of us still work out of a single, personal workstation. It’s no secret that our surroundings — both indoor and outdoor — continually impact our psychological well-being and cognitive function. Everything from color design to your distance from the nearest window has a measurable effect on your mood and productivity.

Not everyone can move to a corner office or ask their boss for a custom built ergonomic workstation. So, we rounded up a few scientifically proven ways you can optimize your workspace. That way, you can keep your spirits high and your output in peak form.

Take charge of your decor.

The extent to which different people can personalize their workspace certainly varies. For some, it may be limited to the addition of a few framed photos. While others may have control over their surrounding paint color, adjustable lighting, etc. Regardless, research shows that exercising your maximum degree of influence over your workspace design is beneficial for your motivation and productivity.

Multiple studies led by Craig Knight at the University of Exeter measured workers’ mood and efficiency in varying levels of personalized workspaces in several industries. Self-reported surveys found that the more control people were given over their surroundings, the more engaged they were with their job and the more they identified with their employer. Two additional studies compared workers’ abilities to complete tasks in workspaces categorized as lean (bare and functional), enriched (decorated with plants and photos), and empowered (individuals allowed to design their area). People working in enriched spaces were 17% more productive than those in lean spaces, while their empowered counterparts were a whopping 32% more productive.

There’s no such thing as too much nature.

Indoor plants are perhaps the single best investment you can make in your workspace. Research overwhelmingly shows that office plants help workers recover from demanding activities, decrease stress, and even reduce office air pollution.

Here is a guide to desk plants that thrive in indoor office environments.

Here is a graphic of the best air-cleaning plants, according to NASA.

Curves are more relaxing than right angles.

There is a long history of scientific literature demonstrating the relationship between positive emotional responses and rounded shapes in design and architecture. More recent studies find this relationship extends to furniture and objects in our immediate surroundings.

A recent study led by Sibel Dazkir at Oregon State University looked at participants’ responses to four interior settings with varying degrees of rounded and hard-edged furniture. The two settings with a higher concentration of curves were significantly more inviting to participants and elicited higher amounts of pleasant-unarousing emotions (feeling relaxed, peaceful, and calm).

If possible, opt for a desk and chair that emphasize curves to foster tranquility in your workspace. If not, surround yourself with smaller objects that highlight fluid forms. For ideas, try adding a desk lamp, coffee mug, or potted plant.

Clutter promotes creativity.

Some appreciate the value of a tidy, organized desk. But others feel more at home amidst stacks of loose paper peppered with stray binder clips. Messy workspaces are strongly associated with enhanced creativity and more novel ideas.

This intriguing study led by Kathleen Vohs at the University of Minnesota confirmed the clutter-creativity connection. However, it also found participants in tidier workspaces were more likely to choose healthy snack options. The study finds that people in more orderly workstations are more likely to do what was expected of them. These findings suggest that levels of workspace organization and disorder influence and might even optimize the efficiency of one’s job. For example, a business analyst will likely prefer a more robust organizational structure than the in-house graphic designer.

Color affects cognition.

All colors and light levels have different psychological effects, so choose your colors and desk lighting accordingly. In a 2009 study, Ravi Mehta and Rui Zhu used a series of six computer-based activities to evaluate how red and blue affect cognition. Red facilitates greater attention to detail. Blue encourages exploration and creativity. Green promotes idea generation. Discover what mode of cognition your job requires the most, or what mode of cognition you feel comes least naturally to you. Then, try to work the relevant cognition-boosting color into your workspace.

Vacation: How to Digital Detox Without Going Off-Grid

Courtney Shipshock July 30, 2015

Vacation is for unplugging — right? According to this recent study, maybe not. Cloud networking company Pertino found that 59% of Americans check email and take work calls while on vacation. 35% even haul a hefty stack of their physical work files when they travel.

Many of us travel with electronic devices but insist that we will only use them in case of emergency. Are we the victims of wishful thinking? This meQuilibrium survey found that 61% of us check our devices within an hour of an alert — email, text, social media, or otherwise. A colossal 73% report that their devices contribute to stress in their lives.

Americans are apparently not very good at unplugging, but this isn’t entirely our fault. It is increasingly difficult to find a destination without cellular coverage or internet access. One can now enjoy wifi hotspots on Mount Fuji and the backs of Israeli donkeys.

Social technology expert Alexandra Samuel suggests asking this question when planning your vacation: what’s the least amount of work connectivity I can get away with? Most of us can’t afford and/or lack the immense willpower to take a 25-day-no-exceptions-internet-hiatus. Answering this question will allow us to make a healthy break from technology without severing all lines of communication.

Understanding the difference between your peers’ expectations and your own anxiety is key. Do you fear being out of the loop because your job depends on your ability to respond to every email ASAP, or do you simply strive for the proverbial Inbox Zero?

If you have upcoming travel plans but are anxious about powering down your devices, follow these tips for how to unplug without becoming disconnected:

Set shared expectations about tech use.

With your travel companions, make a list of the specific ways you want to use each of your devices and a schedule with time limits for each of your approved uses. You may agree that it’s okay to peruse email for 15 minutes at breakfast, but only acceptable to call into work in the event of a client emergency.

Have a smart out-of-office reply.

Include a secondary contact that your correspondents can reach if they need to, and let them know that you may not review every message you receive while traveling. Ask them to email you again if you don’t write back by X date after you return.

Buy a paperback.

Sure, e-readers are great, but chances are you won’t actually read more than a book or two while on vacation. Take this opportunity to enhance your memory with some deep reading and give your eyes a break from another screen.

Disable notifications.

They will only make it harder to stick with your technology schedule. Here are guides for turning off notifications on Android, iOS, Mac, and Windows.

Designate a gatekeeper.

Choose somebody you trust who has a strong understanding of your job, most likely your manager or a close peer. Set up a vacation email account and provide only them with the address. Now you can stay apprised of anything seriously urgent without having to sift through all of your other communications in your daily work inbox.

Plan ahead for reentry.

Make a list of all your open projects, where you’ve left off, and what needs to be done while you’re away. Whoever is standing in for you can track progress more effectively. Plus, you can hit the ground running when you return.

Want more insights like these? Subscribe using the form to the right!

Seven Tips for Optimizing Your Sleep Strategy

Courtney Shipshock June 10, 2015

It’s 9 pm on Tuesday. You had a great day at work and an even better session at the gym. You made it home in time to cook a healthy dinner instead of picking up from the Thai place around the corner. It’s been too long since you did any pleasure reading and you’re looking forward to cracking open that new novel for a while before getting to bed early.

It’s now 12:43 am. The only light in your bedroom is the pale glow of your laptop. Your contacts are drying up because you haven’t blinked much in the last two hours. You only read four pages, but you did add thirty-odd titles to your Netflix queue and viewed every last one of your best friend’s Facebook photos in reverse chronological order.

You’re not alone.

In June 2014, researchers at Utrecht University in the Netherlands coined the term “bedtime procrastination” in their study of why people often fail to go to sleep at their intended time despite the absence of external circumstances preventing them from doing so. 84% of the sample reported feeling that they slept too little at least once a week. 30% reported sleeping 6 hours or less on weeknights — far less than the 7 to 9 hours recommended by the National Sleep Foundation. A recent Gallup poll found that Americans currently average 6.8 hours of sleep a night. 40% sleep less than 7 hours a night. In the 1940s, this number was only 11%.

The ongoing trend in 21st-century sleepiness is particularly alarming because sleep is as essential to physical and mental health as oxygen and water. During sleep, your body repairs and restores itself on the cellular level. Sleep is also critical for allowing the brain to embed the things we’ve learned and experienced throughout the day.

The Science of Sleep

It should come as no surprise, then, that excessive sleepiness is linked to slow thought processing and diminished capacity to assess information, resulting in compromised problem-solving skills, impaired judgment, and decreased productivity in the workplace. Longterm lack of sleep is known to increase one’s risk for a myriad of health problems including obesity, diabetes, heart disease, hypertension, mood disorders, weakened immune function, and risk for alcohol abuse. Poor sleep quality is also linked to longterm loss of grey matter, which makes up brain regions responsible for muscle control, sensory perception, memory, and decision making.

If you often find yourself inexplicably awake during the wee hours, psychologist Ron Friedman suggests doing a “nighttime audit” of how you spend your time after work. Simply log everything that happens from the moment you head home until you go to bed. After a few evenings, evaluate your data: why don’t you get to sleep at your desired time? Are you out late for social plans? Taking care of unfinished tasks? Perhaps you just enjoy the personal time and the world feels calmest several hours after the sun goes down.

Once you identify your motivation for staying awake later, see if you can find some activities in your post-work routine that doesn’t further your goals, and reduce time spent on these. If you stay up late to read but record that you spend 1.5 hours per evening texting and video chatting with friends, see if you can limit that time to 45 minutes and/or set a firm deadline in your evening when you will unplug from your communication devices. You may find it helpful to set a reminder when it is time to power down for the night.

Time management isn’t always the main obstacle for the chronically under-slept. Sometimes we simply don’t feel tired even when we know we should. If you don’t struggle to get under the sheets in time for 7-9 hours of shuteye, here are some tips that may help you fall asleep.

Minimize blue light exposure:

All of our screens emit blue light. Exposure to these blue wavelengths suppresses our natural production of melatonin, a hormone that makes us feel sleepy. Studies have found that using amber tinted blue-blocking glasses can counter this effect and create a “physiological darkness” that improves sleep quality and mood.

Use bright light to your advantage:

Avoid bright light in the evening and expose yourself to sunlight when you wake up in the morning. This will help your body maintain its circadian rhythms and balance your sleep cycle.

Avoid eating 3 hours before sleep:

Dr. Jamie Koufman notes that working adults’ eating habits are becoming increasingly worse for sleep health. Many adults don’t eat much throughout the day. They cram in one huge meal in the late evening due to long work hours and further delays caused by shopping and exercise. A healthy adult body takes several hours to empty the stomach. Going to sleep before this process completes often leads to acid reflux, indigestion, and heartburn. Prolonged reflux disease can increase one’s risk for esophageal cancer.

If you must eat before bed, try these:

A growling stomach can make it just as difficult to fall asleep as acid reflux. Rather than starve yourself, check out the National Sleep Foundation’s list of bedtime-appropriate snacks.

Regulate your caffeine intake:

Although you may only feel its effects for a short period right after you drink it, caffeine has a half-life of 5.3 to 5.7 hours. This means that nearly 6 hours after you have a cup of coffee, half of its caffeine is still present in your body. Ingesting 200mg of caffeine — the equivalent of 16oz of coffee — in the early evening is shown to reduce sleep efficiency and disrupt the natural stages of sleep. If you routinely drink coffee near the end of the day, consider switching to tea.

Exercise promotes efficient sleep:

Moderate to vigorous exercise for 150 minutes per week is shown to improve sleep quality up to 65%. Participants in this study also reported feeling less tired during the day than their less active counterparts even when they slept the same amount the night before.

Turn down the thermostat:

The National Sleep Foundation recommends 60-67 degrees for the optimal sleep temperature. Your body decreases its temperature to initiate sleep, so you will fall asleep more easily in a cooler environment.