9 proven tips to sleep better at night

Late-night incidents. After-hours calls. Endless system alerts.

If you're in IT or operations, you know what it's like to function on too little sleep. But over time, poor sleep hygiene impacts mental sharpness, decision-making, and long-term health—which you cannot afford in a high-pressure field.

Here are 9 science-backed sleep strategies to help you recharge, recover, and perform at your best:

1. Establish a Consistent Sleep Schedule

I know you have probably heard this thousands of times, but hear me out one more time. 😁

In IT & Ops, your schedule isn't always predictable, and late shifts or urgent calls can wreck your sleep rhythm. That’s why defining your own structured sleep routine is crucial.

✅ Set a work cutoff time. Work never ends in IT and Operations; it will always ask for more if you let it. Learn to set and communicate your cutoff times outside of emergencies.

✅ Have post-incident decompression time. Avoid jumping straight into bed after a high-stress troubleshooting session; find a routine that allows you to decompress - unless you slept off at your laptop. 🫠

You need to get creative if you work for a company in a different time zone [hopefully not for a long time] where your office hours fall during your sleep hours. This article outlines some helpful tips for you to explore.

Your sleep schedule isn't just about bedtime—it’s about creating signals that tell your body when to wind down after work.

2. Exercise Regularly

Tech jobs are sedentary by default, which means movement is a non-negotiable. Regular exercise helps regulate stress hormones and improves sleep quality —one of the proven tips to sleep better that many overlook.

🔹 Aim for 7,500+ steps daily—movement counts even if it’s pacing while on calls.

🔹 Try 2.5K steps in a 15-minute walk four times a day.

🔹 Strength training improves recovery and metabolism—even 3x a week makes a difference.

3. Digital Detox Before Bedtime

Minimise phone and computer use before bed. Exposure to blue light from screens can deceive your brain into thinking it's still daytime and disrupt the natural onset of sleep. Reducing blue light is one of the proven tips for improving sleep quality.

Here are some strategies:

• Set up your device settings that minimise blue light, commonly known as "night mode", to kick in automatically for 2-3 hours before bed.

• Aim to stop using electronic devices at least two hours before bedtime. I read to sleep, but if you prefer to watch movies, aim for 1 hour before bed.

4. Mindful Eating Habits

What you eat in the evening can heavily impact your sleep. Avoid heavy or large meals as they can cause discomfort and indigestion, making falling or staying asleep harder.

If you are hungry (not cravings) before bed, check out these tips on light but filling snack ideas when you are hungry at night.

5. Limit Stimulants

Drinking caffeine or smoking cigarettes can make it harder to fall asleep while drinking alcohol might make you feel sleepy at first, but it can prevent you from getting a good night's sleep.

Avoid caffeine or alcohol at least 6 hours before your bedtime. If you have to drink alcohol at night, limit it to earlier in the day and no more than once or twice a week. Something has got to give.

6. Workspace Separation

Your brain associates environments with actions. If you’re working in bed, it becomes a workspace, not a sleep space.

It's better to have a separate area for work and keep your bed just for sleeping and resting. If your bedroom is spacious enough to accommodate a work desk, then go ahead and set it up. You may set it up in another room if you have additional space.

7. Ideal Sleep Environment

In IT & Ops, you can’t always control your schedule—but you can control your sleep setup.

Room temperature significantly affects sleep quality. The recommended range is between 16 and 20°C, but you can adjust it based on comfort.

But this can get tricky on our side of the world, where your room temperature directly correlates to your bank account balance.

I recommend you experiment to see what works. E.g. using fans + less clothing + opening the window + ear plugs to block out extra noise till you find what works best with your reality. But know this...there are always options. 💯

8. Managing Stress and Anxiety

Nothing is worse than trying to sleep when life hits you hard. It is nearly impossible to relax enough to have a decent sleep. Life will happen, but you can respond differently by:

• Journaling [digital or paper] to offload thoughts and worries.

• Practicing mindfulness or meditation. This could be using the Relax feature on your Fitbit to regulate your breathing.

• Engaging in calm activities such as reading or listening to music (but remember to avoid backlit screens).

9. Use of Sleep Aids

For those nights when your brain won’t shut down, sleep aids can help:

• White noise machines to drown out disruptive sounds. If you can't afford a dedicated white noise machine, you can use the app on your phone, but decide what works best for you.

• Earplugs like these

• Fans that produce mist if you stay in a hot region.

TL;DR: Better Sleep = Better Performance

Improving your sleep hygiene is a game-changer if you want to stay sharp, focused, and energised in your IT or Ops role. Implementing proven tips to sleep better—setting a work cutoff time, reducing blue light exposure, and staying active—can help you optimise your rest and productivity.