Quick Sleep Tips

Sleep is the battle that all of us fight. This guide is meant to be a quick guide for sleeping. It’s general advice and does not address the reality that some of us simply won’t be sleeping for 8 consecutive hours.


  • Sleep and wake at a consistent time. : Irregular sleep patterns disrupt our circadian rhythm. Yes even on the weekends.

  • Manage your Nutrition. Minimally processed foods. Don’t Eat late at night. Restricting food to daylight hours has been shown to help sleep quality. If you do eat at night stay away from the carbs.

  • Sleep in a cool room Around 70 degrees is good for most people.

  • Optimize Your bedroom for sleep. It is not an office or a living room. Make it peaceful and relaxing, ditch the TV and Tablets. Dim the alarm lights, get black out curtains over your windows, get a comfortable bed.

  • Don’t drink caffeine late in the day. You may feel you need it, but what you really need is a good night's sleep.

  • Take breaks. Having a break now and again away from teaching and technology can really recharge the batteries. You won’t lose students and VipKid won’t fire you.

  • Reduce blue light at night. Bluelight tricks your brain into thinking it’s daytime. This is a circadian disruption and is NOT a good thing.

  • Go outside! Get Some Sun. Blue Light exposure during the day is very healthy. Blue light is a very powerful circadian cue.

  • Reduce Stress. Try meditating for at least two minutes a day. Identify the key stressors in your life so you can eliminate or mitigate them.

  • Avoid Alcohol. It alters hormone patterns and also worsens sleep apnea.

  • Melatonin This sleep hormone is safe and effective.

  • Exercise Daily. Preferably in the morning or in daylight hours, but any time is better than none at all.

  • Don’t drink a lot of liquid before bed. This really varies. Some have greater sensitivities than others. Typical your body suppresses the need to urinate during sleep.

  • Develop a nighttime ritual. A calm routine that includes some type of destressing. Breathing exercises, meditation, reading, taking a hot bath/shower, reduce blue light.

  • Study your sleep. Learn your sleep patterns by tracking them with a fitness tracker. Get tested by a physician for a sleep disorder.

The information on this website is for general information purposes only and is not intended to diagnose, treat, prevent, or cure any disease.

The sole purpose of this site is to serve as a resource of online ESL teachers. To educate and promote safe occupational health measures that to enhance the teaching experience.