Currently, many technical specialists, including developers, experience anxiety and have trouble falling asleep due to the stressful nature of their work. 

In the study “Relationship between burnout, effort-reward imbalance, and insomnia among Informational Technology professionals,” it is mentioned that working in the IT field is highly competitive and stressful, leading to burnout, sleep disorders, and decreased quality of life.

Conversely, recent studies confirm that lack of sufficient sleep negatively impacts work performance. In “Need for Sleep: The Impact of a Night of Sleep Deprivation on Novice Developers’ Performance,” it is noted that one night without sleep reduces developers’ work quality by 50%. 

We asked our colleagues a few questions about their sleep habits and received instrumental responses that could benefit anyone looking to improve their sleep quality. 

I fall asleep quickly and sleep soundly, but waking up in the morning is impossible for me. I realized I needed to do something about it and consulted a doctor. The doctor advised me to go to bed by 11 PM and avoid using a laptop or phone for 2 hours before sleep. Instead, I should meditate or read a book or magazine.

I also started taking supplements that reduce stress levels and cut out caffeine-containing drinks. Evening yoga helps me relax and prepare for sleep. For me, it is essential to have a comfortable orthopedic pillow and create favorable sleeping conditions, such as using a sleep mask and a special pillow spray. The most important thing is to establish a sleep routine and go to bed no later than midnight, as well as monitor my emotional state and stress levels.

I don’t have specific rituals, just the rule of going to bed no later than midnight because otherwise, I won’t sleep until morning. I always sleep with a sleep mask, in complete darkness, and with earplugs, as I’ve been used to silence during sleep since childhood. 

The feeling of constant fatigue and decreased productivity made me think about improving my sleep hygiene. 

I started going to bed and waking up at the same time every day, stopped using electronic devices an hour before sleep, and replaced evening TV with reading a book. I also reduced my caffeine intake, especially in the afternoon. 

I began practicing yoga and meditation before sleep and regularly walking in the fresh air. I use the Sleep Cycle app to track sleep phases and bought a weighted blanket that helps me fall asleep faster.

In my routine, I have a habit of going to bed before 11:00 PM. I also try not to eat for 3 hours before sleep. Perhaps the most challenging thing right now is to avoid emotional stimulants before bedtime (for example, not watching the news).

You should not go to bed hungry, even if you feel hungry just before sleep. I always use a sleep mask and air out the room before sleep. I recommend normalizing your bedtime – it is already half the result.

I still have a lot to improve in my sleeping routine, but I have been using a special recovery tracker. The app tracks sleep cycles, provides recommendations for sleep times, monitors hydration levels, and gives useful tips for effective recovery. I know that the best way to recover is to listen to your body, but this app serves as a guide and motivation for me.

We hope that the personal experiences of our colleagues will help you find your own ways to quality sleep. It is essential to establish a regular sleep schedule, avoid electronic devices before sleep, create comfortable sleeping conditions, and take care of your body and mind. However, remember that it is always best to consult a doctor or qualified medical professional if you have any doubts or concerns about your sleep regimen.

Improving sleep hygiene is an important step towards ensuring high productivity and maintaining health. Therefore, the Innovecs team has developed the project “Hack to Sleep: Software Engineer Wellness Initiative”, aimed at improving the well-being of technical specialists by addressing sleep quality issues. 

Although our Tech ASMR soundtrack is a great start, achieving quality sleep requires a holistic approach. We encourage you to review your daily habits and apply practices that promote well-being.

To help on this journey, we have created a PDF for you to download, print, and use as a habit tracker. This tool is designed to help you review and reorganize your daily routine for optimal well-being and sleep.

The “Hack to Sleep” project aims to encourage technical specialists to prioritize sleep hygiene by introducing new habits, such as listening to ASMR tracks, engaging in physical activities, and adopting a healthier pre-sleep routine. By raising awareness and providing practical tools, the initiative aims to reduce anxiety and improve sleep quality among tech professionals.