As we grow older, life seems to get more and more hectic. Our days seem to be more and more packed with demands of our time. And the one area of life where we often feel we should improve is that of sleep. Specially in the fast moving world that we live now, sometimes we have the perception that in order to achieve massive productivity, we have to sacrifice our sleeping hours.
Sleeping is not only essential because our body needs to restore the energy, but it is also very important because it has an influence on your levels of productivity the next day. The better you sleep, the better is your mood and disposition to face the new day.
Think about all the factors that can interfere with a good night’s sleep — from pressure with your work or studies and family responsibilities, to unexpected challenges. It’s no wonder that quality sleep is sometimes elusive.
I have been struggling to find quality sleeping time, so I researched about the topic, ran some experiments, and below I described 5 of the best tips I found, that are working perfectly for me until now.
1. Prepare for the night, during the day
It is the most important aspect. Often the reason why most of us don’t get enough sleeping hours is more related to having a lot of tasks to do, than insomnia.
Time management is still a big issue. But all those factors could be avoided or reduced if we planned our day effectively. Avoid procrastination. Don’t quit a task when you are tired, quit when you are done. Make sure that you do not carry a lot of extra work to your house.
2. Pay attention to your night habits
The quality of our sleep is directly affected by what we often do in the evening.
Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.
You can read more on: 5 Night Habits To Increase Your Productivity
3. Prepare the environment
Our minds are naturally programmed to sleep when it is dark, a bit quiet and cool, so prepare your room ideally.
Getting a comfortable mattress and pillow also contribute to better sleep, and consequently better health too.
4. Develop a bedtime routine
Prepare a sequence of relaxing activities to do before you sleep and stick to it. Over a certain period of time, it will be almost as if the subconscious starts to prepare your body for the sleep ahead automatically.
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
Another benefit is that overtime, you will make all the efforts to sleep early so that you can have enough rest, since independently of the time you sleep, you will wake up at the same time everyday.
Are you having effective sleep?
Share your strategy with us in the comments section below!