8 Ways to Get Better Sleep Before Big Meetings

8 Ways to Get Better Sleep Before Big Meetings

Many people experience situational anxiety, which is a form of anxiety that happens in response to a specific situation. A big meeting at work is a common anxiety trigger for a lot of people. Whether the meeting is a performance review with your boss, an interview for a promotion or a critical meeting with a client, it’s important for you to be your best. In order to do that, you’ll need a full night of restful sleep. Use these seven tips to get high-quality sleep the night before a big business meeting.

1. Practice Your Presentation

By 6:00 the night before your meeting, go through your slides, charts and graphs one last time. Make sure any physical handouts are properly assembled. Review everything for typos, grammatical errors, missing punctuation and other common oversights. Make sure everyone who worked on the presentation receives credit for their work. Go through what you want to say, and anticipate the questions people may ask. The more times you practice your presentation, the more confident you’ll be while delivering it. Don’t stay up late practicing or assembling paperwork.

2. Feel Confident About the Meeting

If you feel confident about what you’ll be presenting during your meeting, you’ll have less to be anxious about. You also need to feel good about the role you’ll be playing in the meeting. Choose an outfit that makes you feel strong and vigorous. Select comfortable shoes. Pick one accessory. Make sure your laptop and other technology are fully charged. If you need any accessories, such as a laser pointer or product examples for your meeting, get them ready before you go to bed. Confidence has to be built over time, but you can give yourself a little boost with proper meeting attire.

3. Avoid Caffeine

Scientific studies show that caffeine can stay in your system for eight to 10 hours. If you’re still drinking coffee at 8:00 pm, it’s going to interfere with your ability to fall asleep. If you rely on coffee for alertness in the morning, drink it earlier in the day. This will give your body time to metabolize and eliminate the caffeine from your system.

4. Don’t Overeat At Dinner

Some people tend to overeat when they’re nervous. It’s never a good idea to eat a huge meal close to bedtime. You could end up with acid reflux or heartburn, which will make you uncomfortable. Eating too much too close to bedtime can also make it difficult to fall asleep. If your stomach is growling a little in the hour before you want to go to bed, have a small snack. A warm cup of herbal tea, pistachios, trail mix, etc. are a few good options to quiet your belly without causing a sugar rush or upset stomach.

5. Go Easy at the Gym

The gym is a good way to work off stress and frustration. However, don’t do an intense workout within two hours of going to bed. If you have nervous energy, go for a stroll outdoors. Do your more intense workout earlier in the day. If you still feel nervous when you get into bed, try progressive muscle relaxation, wiggle your toes, or do some big stretches.

6. Stick with Your Usual Nighttime Routine

As much as possible, stick with your usual routine the night before a big business meeting. Your focus should be making your final meeting preparations instead of watching shows, cooking a huge meal, or exercising for three hours. It’s important to go to bed at the same time each night. This establishes a regular circadian rhythm. Your nighttime routine should be similar or the same each night. For example, 30 minutes before bed, you might floss and brush your teeth, lay out your clothes for the next day, practice mindfulness or prayer, fluff your pillows and put on your pajamas.

7. End the Evening with No Technology

The last hour of your night shouldn’t involve a screen or gadget. If you like to read in the evening, it shouldn’t be your social media feed. There are many ways you can spend your evening such as picking up a printed book or magazine, creating a meal plan for the week, spending five minutes journaling, etc. If you like to wind down with music, choose something that will relax you. Perhaps nature sounds rather than classic rock if you’re already anxious. Set up your bedroom to be cool and dark. You may even want to sleep with earplugs if your neighbor’s are loud or your sleep partner gets up much earlier than you do. Just make sure you can hear your alarm with the earplugs in your ears.

8. Sleep on a Comfortable Mattress

Not all mattresses are the same.  While most mattresses are designed to offer support and comfort, some do a better job than others. Sleeping on a comfortable mattress will allow your body to rest and rejuvenate for your big meeting.

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