Evans Incorporated

Get Better Sleep

Thrive in Five
We all want to get better sleep, but do we all take the necessary steps to achieve that? According to the National Sleep Foundation, most people say they sleep an average of 6 hours and 44 minutes on work nights and 7 hours and 35 minutes on non-work nights. Today we will explore methods you can use to sleep better!

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Sleep Hygiene Increase Sleep Quality

Healthy sleeping habits are referred to as sleep hygiene. They’re the necessary habits to have a successful night of sleep. It allows for increased sleep quality and full day time alertness.

Let’s look at a few different ways we can improve our sleep:

Tip 1: Avoid Caffeine Close to Bedtime

Cut caffeine consumption after 2:00pm, caffeine consumed up to 6 hours before bed results in diminished sleep quantity and quality.


Tip 2: Promote Quality Sleep


Amazon Founder, Jeff Bezos says he feels most energized and excited after sleeping 8 hours. He talks how a few extra hours of work can shortchange sleep and provide an illusion of productivity.

Tip 3: Keep it Dark and Cool at Night


Since our body temperature drops before we sleep, its always useful to set our bedroom temperature between 60 and 67 degrees to help the process. Black out curtains are also helpful in setting the mood.
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Tip 4: Establish a Regular Bedtime Routine

Consistency is key. Allowing yourself to used to sleeping and waking up at a particular time helps adjust your body’s internal clock and improve the quality of your sleep!

Apply the Five!

What’s your Sleep like? Press the button below to find out!

Once you know how much rest you’re getting, use the breathing technique below to help improve the quality of your sleep.

  • Close your eyes and pay close attention to your breathing pattern
  • Feel the air enter and exit your nose
  • Then, try and figure out if the air is cold or warm
  • Imagine the air flowing into your body and down to your belly, then back out again
  • If you catch your mind drifting, don’t worry, redirect your attention to the exercise and continue breathing

Keep practicing and we promise it will become a part of your sleep routine!

This breathing exercise is a great way to check in with yourself (even during the day) if you find your mind moving faster than you want!

Learn How Evans Thrives!

What better way to inspire you to thrive than to hear about real people making it happen? And what better way to learn about Evans than to make those real people Evans employees and partners?

Meet Alicia Serrato!

Alicia on Mt Rainier

Alicia on Mt Rainier

On a typical night, your body goes through 4-5 sleep cycles. Waking up in the middle of a cycle is likely to leave you feeling groggy and tired. Instead, waking up between cycles can do wonders. How are you supposed to know when to go sleep or wake up for optimal rest?

I use Sleepytim.me! Its a bedtime calculator that helps me figure out what time to go to bed depending on when I need to wake up or should wake up. You might think that you would just take that time and add or subtract 8 hours from it, but its not that simple. Sleepyti.me works by counting backwards in sleep cycles with a complete cycle taking an average of 90 minutes. Give sleepyti.me a try for yourself, I know it’s helped me!


Until Next Time…
Evans’ Talent Engagement Team
(Kaitlin Hurley, Mahi Chopra and Nicole Anderson)

Employees THRIVE when they are involved, mentored, challenged, healthy, paid well, appreciated, empowered, trusted, connected to strategy, heard
(This image was adapted from a commonly shared internet image.)

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