VA Self Care: Tips to Get Good Quality Sleep

Posted October 19, 2016

A virtual assistant has many obligations. Because of the difficulties of managing a multitude of responsibilities, sleep deprivation has become one of the most common complaints of VAs.

Working from home may sound like a dream, but it’s a constant juggling of chores for the home and tasks for work. You may be in the comforts of your home, but the separation of work and personal life can be quite challenging. Due to this kind of set-up, the risk of burning out is high. A 40-hour work week at home can get overwhelming if you lack sleep.

Is it possible to get a good night’s sleep despite a busy schedule? How does one even have time to take care of their kids, work, attend to chores, cater to their personal needs and still sleep well? If you struggle in the snooze department, here are some tips to get a good night’s sleep:

Organize your daily tasks.

Avoid chaos and disorganized scenarios. After every work session, fix your schedule for the next day. List them in order of importance and urgency. This can help you tackle them without feeling overwhelmed or discouraged from the onset of the day.
Separate your personal time and work time

. Devote time solely for work. When you are on work mode, avoid any chores for the home. There is a time for everything. Even if you have already decided that you are capable of multitasking, being unfocused can lead to mistakes. Remember, being a good virtual assistant means that you are detail oriented.
Avoid procrastination.

There’s no other way to finish all your tasks but to get your back into it. It will take self-discipline and lots of guts to push yourself to work everyday, but if you have the correct mindset, you will avoid laziness. Be determined to finish tasks and submit work on time everyday if you aim to thrive in the VA industry. This will save you lots of time so that you can get longer hours of sleep.
Have a fitness regimen.

Ironically, even if you are mentally exhausted, your body may not be. The tendency is to feel wide awake when it’s time to go to bed. Avoid this and exert effort on a daily fitness regimen such as working out or engaging in sports. Match this with a nutritious and healthy diet and you are well on your way to having a restful sleep at night.
Limit caffeine intake before bedtime.

If you are a coffee drinker, limit your intake to 2 cups a day. Only drink during the start of your shift, and avoid additional cups towards the end of work. Excessive caffeine intake leads to palpitations, insomnia and anxiety. This is the same with caffeinated teas and sodas. Drink lots of water with lemon to alkalize the body instead.
Make your bedroom conducive for sleep

. Your bedroom might not be sleep-friendly. Prepare a comfortable bed with fresh sheets, dim the lights, avoid noise and detach from all electronic devices. When it’s time for bed, put your phone on silent and avoid the temptation of going through your social media accounts. Too much time is wasted flipping through TV channels and obsessing about the latest buzz on Facebook. Devote time for rest and relaxation.
Meditate.

Take the time each day to pray and say thanks for the blessings you have received. If you are not the religious type, meditation is a great way to ease stress and anxiety. A moment of peace is needed to focus on positive thoughts such as affirmations and gratitude. Practice this before bedtime to improve the quality and length of your sleep.

Getting enough sleep is different from getting quality sleep. By following these tips, you increase your chances of being well-rested, alert, efficient and happy. After all, who enjoys work when one has barely slept a wink? Sleep well and increase your productivity the next day!