You’ve studied hard, you’re ambitious and you want it all. How do you balance your career aspirations while keeping your health in check, including adequate sleep?

Ambition always comes with a price and that usually involves bad eating practices because we are always rushing, lack of exercise because we can’t find the time, and less than adequate sleep because, well, there is no time for that. In our pursuit of success and prosperity, we overextend our body, mind, and in many cases, our spirit.

How can you have it all? How do you balance your ambitions and health so that you can fully enjoy the fruit of your labour? Let’s examine some of the great tips I learned along the way that helped me re-focus and find balance to avoid the burnout I was headed for.

Create a Consistent Daily Exercise Routine

Whether you have joined a gym, yoga studio, or prefer to do your exercise at home, you must do something every single day. As little as 15 minutes can positively set your mind and body to face your day or help you wind down in the evening. When you are consistent with your routines either morning or evening, you are better able to deal with stress which ultimately affects your sleep.

Stand as Much as You Can

Having a desk job can seriously affect your hip and knee joints as well as your shoulders and neck. I used an alarm that would tell me it was time to move around after I discovered my hip joints were always sore from sitting too long. When you stand you burn more calories and you engage every part of your body.

Advancements in office furniture have not only considered the best back support in chairs but now the industry is taking the advice of health experts by creating standing desks. Ask your employer for one!

Schedule a Walking Meeting

To get some extra steps in the day, I would arrange a meeting outdoors. It added to my fitness goals, I got to enjoy some time outdoors away from stale air, and it helped others be more relaxed. Getting those extra exercise minutes will ultimately help you sleep as you not only burned a few calories but reduced some stress along the way.

Eat Fresh Fruits and Vegetables

When we’re stressed we tend to crave processed foods that may momentarily uplift our mood but will negatively affect our bodies and how they function. Fresh fruits and vegetables packed in your lunch bag will help you stay focused and properly nourished during the day. When your body’s systems are all functioning well, your quality of sleep is improved.

Drink Lots of Water

I learned something very important and that is, if I am very thirsty, my body has already become dehydrated. To avoid that, it is important to always have water nearby. Adding a slice of lemon or a few berries into your glass or bottle will really help you get plenty of water into your body. Water and lots of it will also keep all systems running at optimum efficiency and positively affect your down time.

Get the Right Amount of Zzzs

If you want to perform at work, getting the right amount of sleep is crucial. According to the chart prepared by the National Sleep Foundation, our sleep needs change as we age. Notwithstanding any other reason for more or less sleep needs, the average adult aged 26 to 64 should get anywhere between 7 and 9 hours. Considering lifestyle, and state of health, these numbers should be considered for a restorative sleep to function at your best.

Additionally, ensuring that your mattress and pillows are still supportive and comfortable is part of the equation leading to a good night’s sleep.

Source: HelpGuide

Caring for your body, mind and spirit with exercise, proper nutrition, and quality sleep while in the pursuit of your ambitions, is essential to a fulfilling life.

For more tips on creating great sleep habits and theme-related issues, read our blogs like How Does Your Sleep Awareness Size-up?, Do You Suffer from Sleep Debt? and The Science Behind Sleep.

Gerry, Your Sleep Expert