To ensure sufficient, restorative sleep,
we’ve compiled 10 recommendations based on sleep medicine and occupational health.
(Source: Committee for the Development of Sleep Guidelines for Working Adults)
10 Sleep Tips for Working Adults
1
Adequate, restorative sleep boosts motivation and work efficiency.
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Adequate, restorative sleep helps relieve fatigue, reduce stress, and keep you energized.
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Without enough good sleep, the risk of hypertension, diabetes, heart disease, and stroke increases.
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Insufficient restorative sleep increases the risk of mental health issues, including depression.
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Adequate, restorative sleep improves work performance and reduces the risk of traffic and occupational accidents.
Sleep loss is linked to lifestyle diseases and mental health issues. Prioritize daily recovery.
2
Sleep needs vary.
Let your daytime well-being be your guide.
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Sleep needs vary by person; you don’t have to aim for exactly eight hours.
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Your ideal sleep duration is the amount that lets you work alert and energized without feeling drowsy.
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As we age, we generally need less sleep and tend to sleep more lightly.
Rather than focusing on how many hours you sleep, use daytime alertness and ease of functioning as your guide.
3
Morning — Your Body Clock Starts at Wake-Up
The key to good sleep lies in your wake-up time.
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Waking up at the same time every day and getting morning sunlight helps promote restful sleep.
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After becoming active in the morning, your body begins preparing for sleep about 14–16 hours later.
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A regular breakfast routine stimulates digestion before you wake and helps you start the day alert.
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Sleeping in more than two hours later than usual on weekends can make it harder to fall asleep Sunday night and may leave you feeling low on Monday morning.
4
Daytime — A Short Nap Boosts Productivity
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A brief 15-minute nap during lunch can reduce afternoon drowsiness and improve work efficiency.
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If you nap on weekends, wake by 3 PM; later naps can interfere with nighttime sleep.
Short naps effectively reduce afternoon sleepiness, but avoid napping too long.
Morning light plays a key role in setting your body clock. Keeping a consistent wake-up time helps stabilize nighttime sleep.
5
Night — Create restful sleep with your own habits
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Avoid caffeine (coffee, tea, green tea) within 4 hours of bedtime and smoking within 1 hour, as they make it harder to fall asleep and reduce sleep quality.
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Never use alcohol as a sleep aid; it lowers sleep quality and can increase drinking.
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If you need to wake up early, going to bed too soon can backfire—2–4 hours before your usual bedtime is often the hardest time to fall asleep.
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Moderate exercise in the late afternoon or evening helps you fall asleep faster and enjoy deeper sleep.
6
Before Bed — Find your own way to relax
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Relaxing for 1–2 hours before bed helps promote restful sleep.
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Find a relaxation routine that suits you, such as a warm bath, light reading or music, pleasant scents, or gentle stretching.
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Go to bed when you naturally feel sleepy.
Relaxing your body and mind is essential for sleep. Avoid stimulation and take calming time before bed.
Caffeine and alcohol can reduce sleep quality. Reviewing your pre-bedtime habits is also important.
7
Bedroom — A sleep-friendly environment matters
8
When You Can’t Sleep —
Sleep slipsaway if you chase it
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Use your bedroom only for sleep whenever possible.
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Use lighting, curtains, and windows to create a quiet, dark environment.
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Also, pay attention to room temperature and humidity.
Your bedroom affects sleep quality. Darkness, quiet, and a comfortable temperature promote restful sleep.
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You can’t force yourself to fall asleep by willpower.
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If you can’t fall asleep after about 30 minutes in bed, get up and wait for sleepiness to come while staying relaxed.
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If your sleep is light, try going to bed later and waking up earlier. Reducing time in bed can improve your sense of deep sleep.
If you can’t sleep, don’t force it. Get up, relax, and wait for natural sleepiness to return.
9
If you still can’t sleep — consult a doctor early.
10
Shift Work — Manage rest well and ensure enough sleep
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Sleep problems can signal physical or mental health issues.
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Loud snoring, sleep apnea, or restless legs can also disrupt sleep.
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If you have trouble falling asleep, don’t feel rested, can’t wake up, or feel very sleepy during the day despite enough sleep, consult a doctor.
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Under a doctor’s guidance, modern sleep medications are safe and can help ensure restful sleep.
If sleeplessness persists, it may signal an underlying condition. Consult a doctor promptly if you notice concerning symptoms.
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During night shifts, brighter workplace lighting reduces sleepiness and improves work efficiency.
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After a night shift, wearing sunglasses to block strong sunlight can help you fall asleep more easily at home.
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After night shifts, coordinate with family to create a dark, quiet bedroom for better sleep.
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Adjusting your work schedule can also make it easier to get enough sleep.
Shift work can disrupt your body clock. Use light exposure and rest strategically to ensure adequate sleep.
働く人のための睡眠改善10のヒント