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How a Balanced (Work) Day Will Help You Sleep Better 

Feeling tired and out of energy? Learning how to relax before bed is key, but equally as important is what you do during the day: How high are your stress levels? Do you have time to take breaks?

The reasons behind poor sleep and recovery don’t necessarily have anything to do with sleep hygiene or what you did or did not eat before bed.

The best way to figure out why you don’t feel rested and full of energy is to take a look at what you do during the day. 

  • How hectic and stressful are your work days? 
  • Do you have time for breaks? 
  • Are you able to recover after work? 

Prep Your Night During the Day

Keeping up a super hectic pace with non-stop stress throughout the day leaves you in a hyperactive state, which may make it difficult to calm down before bed and keep you from getting a good night’s sleep.

What happens during the day affects the night so breaks and recovery during the day are essential – calming down your nervous system during the day will help you sleep and recover better during the night. 

On the flip side, you need enough activity during the day to easily fall asleep and sleep well so don’t overdo it, but make sure your days are active enough – physically and mentally.

How to Relax Before Bed?

As said, the first step to improve your sleep and recovery during the night is to pay attention to what you do during the day. 

The second key to better sleep and recovery is to build a soothing bedtime routine and apply it regularly. Breathing exercises and light physical activity before bed are ways to activate the parasympathetic nervous system, which slows down our heart and breathing rates and lowers the blood pressure, allowing our body to enter relaxation mode. 

  1. Breathe

Focus on your breathing and extend the exhales. Try breathing through your nose: breathe in for 4 seconds and breathe out for 6 seconds.

  1. Move (gently)

Do an easy yoga or mobility routine, keeping it light and gentle. 


Yogaia Pause offers exercises that’ll help you and your whole team balance activity and rest at work and on time off.


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