Get your ZZZs, Boost Your Energy, and Maximize Your Productivity

Find your groove by sleeping soundly

Did you know the way you prepare to sleep is just as important as the number of hours you sleep each night? By boosting your sleep hygiene, you can practice healthy habits that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. Sleeping well can be part of your personal groove, the third pillar in the Eat Move Groove system. Groove places emphasis on caring for your mind, your emotions, your inner self -- and that includes getting the rest your body needs to wake up ready to take on each day with vigor.

Without sleeping well, everything feels harder—eating well, staying active, managing stress, and staying focused during work or school.

The link between your sleep hygiene and productivity at work

A single rough night of sleep can affect your memory, mood, focus, and decision-making—whether you work from home, at the office, at the local coffee shop, or on the train. Sleep loss can lead to increased feelings of stress and fatigue, ultimately making it more difficult to succeed at work.

The good news is that just a few changes in your daily habits can lead to better sleep. And better sleep leads to more energy, better health, and sharper thinking.

Groove at work = better sleep at night

Believe it or not, getting sleep starts during the day. Your work environment can affect how you sleep later that night. How can you optimize your workday?

• Take short movement breaks. Sitting for extended periods of time is hard on our body and makes it harder to wind down at night. Even 5–10 minutes of walking or stretching helps your body relax and be refreshed for the next project.

• Let in natural light. Exposure to sunlight helps your body know when to be alert and when to rest. Working near windows or going outside in the morning helps reset your sleep-wake cycle.

• Set healthy work boundaries. Late-night emails, texts, or phone calls can keep your mind active before bed and make it hard to wind down.

• Use recharge rooms or quiet areas. Some companies provide quiet spaces for short breaks. Just 5 minutes of peace and quiet can give your brain a rest and help you return to your desk more focused and productive.

Easy ways to improve sleep hygiene

These small habits can make a big difference in your sleep quality. Choose one or two to start with and gradually build on your sleep hygiene plan weekly. You'll see a difference - and you'll be more rested.

1. Go to bed and wake up at the same time every day, even on weekends.

2. Turn off screens at least one hour before bedtime. The blue light from phones and tablets can make your brain stay awake longer.

3. Create a relaxing bedtime routine. Try reading, stretching, or taking a warm shower to wind down.

4. Make your bedroom a calm place—quiet, dark, and cool. Use blackout curtains or a white noise machine if needed.

5. Avoid caffeine after 2 p.m. Caffeine lingers in your system and can make it harder to fall asleep.

6. Be careful with alcohol. It might make you sleepy at first, but even a drink or two can disrupt your sleep later in the night. Instead, try the Sleepy-time Smoothie below for an easy blender dinner or an evening snack 1-2 hours before bed.

7. Get sunlight in the morning. It helps your body know when it’s time to wake up and when it’s time to rest.

Sleepy-time Smoothie

This smoothie is high in fiber, healthy fats, protein, and magnesium. Magnesium helps your muscles relax and can calm your mind before bed. This simple smoothie contains the Eat Move Groove 2211 serving plan and is easy to make.

Sleepy Time Smoothie Ingredients

Blend together:

• 1 banana and 1 cup of blueberries (2 cups of produce)

• 1 cup soy yogurt or your favorite Greek yogurt (2+ ounces of protein)

• 1-2 tablespoons dry oats (1 whole grain)

• 1 tablespoon chia seeds (1 healthy fat)

• Ice cubes

Eat Move Groove intern Ana Paula Ornelas is a graduate student in the Master of Science in Nutrition and Nutrigenomics program at Manchester University in Fort Wayne, IN.