Practical Tips for Improving Sleep Quality for Better Productivity
Sleep is a reset button for our bodies and minds. It’s the time when we heal, restore, and prepare ourselves for the challenges of a new day. But now more than ever, we are getting less sleep due to the availability of smartphones and social media, as well as being able to work with our laptops at night.
But we also need to wake up early the next day to go to work and be productive. Sadly, if you do not get enough sleep, your productivity may suffer. Don’t worry; use these tips to get better sleep tonight and every night henceforth.
1. Set a Consistent Sleep Schedule
Our bodies love routines, and your sleep-wake cycle is no exception. Know about the circadian rhythm? If you sleep by 10 pm two nights in a row, your body grows into that routine and will start getting sleepy once it approaches 10 pm the next night. So, use this to your advantage and go to bed and wake up at the same time every day, even on weekends. It helps regulate your body’s internal clock.
2. Create a Sleep-Conducive Environment
Your bedroom should be an oasis of serenity. Invest in a comfortable mattress and pillows, and ensure your room is cool, dark, and quiet. Consider using blackout curtains and earplugs if needed. Make your bed a sleep haven, and it will encourage you to sleep comfortably and longer without pain and discomfort.
3. Avoid Excessive Late-Night Snacking
Heavy, late-night meals can lead to indigestion and discomfort, making it difficult to fall asleep. If you’re hungry, choose light and sleep-friendly snacks like yogurt, a banana, or whole-grain cereal. You also want to avoid caffeine products like brown tea and coffee, as caffeine tends to keep you alert and awake. Avoid heavy, spicy, or acidic foods, and avoid drinking too much water so you won’t have to wake up frequently to urinate.
4. Create A Sleep Ritual
Create a bedtime ritual that signals to your body it’s time to wind down. It could be anything from a warm bath to a cup of herbal tea to gentle stretches. Speaking of which, just as you should avoid certain drinks and food before bed, there are certain things you can consume before bed that can even help you sleep better, one of which is lion’s mane, a type of mushroom. Eating lion’s mane before bed can help you sleep better because it helps the adrenal gland close. The adrenal gland is responsible for keeping you alert due to stressful situations. So when it closes, your body relaxes, and it’s easier to go to sleep. This type of mushroom also supports REM sleep, a deep state sleep where memories are consolidated.
5. Ditch Screens Before Bed; Read Instead
The blue light emitted by phones, tablets, and computers can mess with your melatonin production, making it harder to fall asleep. Try to avoid screens at least an hour before bedtime. Instead, read a book. Reading a boring book tends to get our eyes tired and weary, unlike chatting on Facebook.
6. Manage Stress and Anxiety
It’s no secret that stress and anxiety can keep you tossing and turning all night. Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, or mindfulness practices. It can help calm your mind and reduce sleep-disrupting thoughts. You may also do some workouts if that’s more your thing.
7. Limit Naps During the Day
Naps can be a great energy booster, but long or irregular napping during the day can interfere with nighttime sleep. If you need a nap, try to keep it short (20-30 minutes) and earlier in the day. If you nap in the evening, it will be very difficult to sleep early in the night. And this can disrupt your circadian rhythm.
8. Reserve Your Bed for Sleep (and Intimacy)
Try to avoid working or watching TV in bed. Train your mind to associate your bed with sleep and intimacy. It helps your brain recognize that when you lie down, it’s time to snooze.
9. Don’t Force It
Remember those times you try to sleep and get frustrated, keeping you awake all the more? If you can’t fall asleep within about 20-30 minutes, get out of bed and do something relaxing until you feel drowsy. Lying in bed awake can create stress and frustration.
10. Evaluate Your Medications
Are you on a prescription? Certain medications can interfere with your sleep. If you suspect this may be the case, consult your healthcare provider to discuss alternatives or timing adjustments.
Improving your sleep quality doesn’t have to be too difficult. If you can ease into a routine, everything else may fall into place. If you suspect you have some sleep disorder or insomnia, don’t hesitate to consult a specialist.
