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If you are a busy professional in tech working late nights while down-prioritizing sleep, you need to know these 2 crucial, somewhat conflicting things

Health Coach

Before falling prey to autoimmune diseases four years ago, this was my sleep routine: I used to put my child to sleep and then work from 10 pm to 1 am, doze off, and wake up in a few hours to get ready for work. I thought that was my golden time to work. I did this for 2 years before I understood the gravity of what I had put my body through.

On the contrary, while growing up, we had a consistent bedtime, thanks to my parents, who ensured we went to bed latest by 10 pm.

In short, I have since returned to a sleep routine similar to my childhood, as I understand the importance of good sleep for mental and physical health. I must emphasize how essential sleep is in managing chronic conditions. Shared below are two crucial things about sleep and I wrap up the post with a few sleep hygiene items. 

1. Chronic Lack of Sleep Impairs Cognition

Repeatedly sacrificing sleep can have detrimental effects on our well-being, as well as our short-term cognitive abilities. Numerous chronic conditions, including autoimmune disorders, have been associated with insufficient sleep.

Therefore, follow sleep hygiene: sleep consistently, avoid caffeine in the afternoons, eat protein-rich foods, and avoid blue light in bed (more in the description.)

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2. Avoid Sleep Anxiety

While insufficient sleep can negatively impact one’s health, becoming overly concerned about sleep can cause anxiety. Let it go if you can’t get a good night’s sleep once or twice. But, if the deprivation lasts for more days, please consult your doctor


A few sleep Hygiene Items that can help you sleep better.

Please see below a few sleep hygiene recommendations, but it is equally important not to fret too much if you have difficulty sleeping for a day or two.

💡 Understand the importance of a good night’s sleep
💡 Understand healthy sleep time and circadian rhythm
💡 Learn and Practice a healthy sleep routine before bed
💡 10 servings of fruits and vegetables – micros (Eat diversity)
💡 Caffeine no later than 6-8 hours before bed.
💡 Make Gradual Changes to your sleep time
💡 Eat tryptophans, make serotonin and melatonin
💡 No Blue light in the room before and during sleep time
💡 Do moderate exercise regularly
💡 Junk food, sugary food spikes insulin, when crashes, cortisol spikes. 
💡 Get checked for Sleep apneaTake care and please reach out for help if you are in tech and find yourself spread too thin and seeing signs of health slipping due to overwork.

About me: I am a certified Health coach and help people-in-tech to manage health with busy, stressful schedules. My coaching page with testimonials is here: