If you want to improve your productivity, do you know that it’s vital to get good sleep every night? Sleep has a significant effect on our overall health as well as on our ability to focus and do our tasks well during the day. We get to absorb new information effectively, concentrate on challenging tasks, and become mentally and emotionally stable.
With all the great benefits of good sleep, you would think that most people would make an effort to get eight hours of shut-eye each night. However, a third of the population is not getting enough sleep, and because of this, their ability to perform their jobs well is compromised. According to experts, this effect on productivity in the United States alone means a loss of over $680 billion a year.
A healthy sleep pattern is essential if you want to make sure that you’re getting the most of your days. You’ll be able to do better with your work or business, and you’ll also be much happier. Being productive will give you a boost because you’ll feel fulfilled and feel great about yourself. If you’re ready to improve your sleep, read the tips below, and try to apply them.
Maybe you’re wondering about the number of hours you need to reach your peak performance the next day. The answer here is that it actually depends on the individual. On average, seven to nine hours is what’s recommended by sleep experts.
Adequate sleep is necessary so that our bodies can recover from the everyday functions that our organs need to do. And how does sleep affect mental health? It’s also vital for our mental well-being because our minds get to rest and relax. So, if you feel well-rested already with just seven hours of sleep, then that’s great! Observe how many hours you need to feel reenergized.
Routines are crucial if you want to have smooth transitions throughout the day. Allow your body to get used to a routine by having a set time each night on when you’ll go to bed. Do the same for when you wake up. Follow the schedule even on the weekends so that you’ll have a consistent routine.
If you sleep and wake up whenever you want to, it’s going to mess up your energy levels. There will be times when you won’t be able to sleep at night because you still feel wide awake. And then you may also experience waking up from a long sleep but still feel lethargic. The first few days of practicing the schedule may be challenging because you need to adjust. But give it a week or two, and you’ll feel much better about having a set time for sleeping and waking up.
Ideally, the bedroom should be quiet, cool, and dark. These qualities will help you fall asleep faster and more comfortably. Make it a point to make your bed upon waking up so that when you return to it at night, it will be an inviting space. Also, please don’t have a television in your bedroom.
Avoid gadgets and electronics when you’re preparing for bed. The light from the screen activates your brain to stay awake. It will make it much harder for you to fall asleep. If you need white noise to be able to doze off, try turning on the radio or playing relaxing music. Try these, so you’ll know what will work best for you.
If you’re a coffee drinker but have trouble sleeping well, you may have to cut back on your caffeine intake. It goes the same for other stimulants like cigarettes, or depressants like alcohol. When consumed close to when you’re supposed to head to bed, these things will affect your sleep quality.
Try to avoid any caffeinated drinks and alcoholic beverages at least six hours before your bedtime to keep your sleep cycle healthy. Nicotine and even over-the-counter meds can also have an impact on how well you sleep. If you need to take medications, but you’re experiencing side-effects like insomnia, talk to your doctor about it so that adjustments can be made accordingly.
Working out during the day is one of the most surefire ways that will help you sleep soundly. If your body is exhausted, it will be easier to fall asleep. However, make sure that you don’t exercise close to your bedtime because it can have the opposite effect. You may become active and restless, making you unable to sleep. The best time to exercise is in the mornings or in the afternoon. It will help in promoting healthier sleep.
You may also try to do a meditation session before bed to relax you. The session doesn’t have to be too long. Meditate for five to ten minutes and just practice mindfulness by focusing on your breathing and emptying your mind. This practice calms you and eases your mind. It’s a way to silence an active mind too if you ever have problems with racing thoughts and noisy inner voices.
If you have the budget for it, you can also invest in a better bed, great pillows, and really comfy sheets. You may even buy yourself soft pajamas. It will send a signal to your brain that it’s time to rest and reenergize for the following day whenever you wear them. Get whatever will help you sleep better. Some like to light up scented candles, listen to ambient music, or read a book. Try these techniques and see what will help you sleep better. Remember that good sleep will make you a lot more productive, fulfilled, and happier.
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