Improve Your Productivity by Sleep well: A Sleep-Hacker’s Guide
By Dan Kihato
Sleep, as it is known, is the body’s ability to rest. When a person sleeps, they experience relaxation, allowing the mind to come back into a peaceful state. Sleep has a direct link to health and well-being. The best way to get to sleep, then, is to have an enjoyable time, whether that’s watching TV, playing with kids, or just relaxing with friends. This write up contains helpful tips, sleep hacks, healthy sleeping habits, and activity sheets to help you get more sleep
How Do I Know How Much I Sleep?
To get a handle on how much sleep you need, you’ll need to know how many hours you sleep each night. A typical adult needs around 8 to 10 hours of sleep a night. A healthy young adult needs 9-10 hours of sleep a night. Some people need more, like seniors who often need 10-12 hours of sleep. This write up shows some of the top tips to maximize sleep, as well as how to help you get to sleep easier
Keep a good bedtime routine
For some people, especially in the winter months, a good bedtime routine can help reduce the amount of time that they are awake. This could be something simple such as reading a favorite book or putting on your favorite music before falling asleep. However, it’s important to remember that sleep is a continuous process. You cannot force yourself to fall asleep or stay awake.
Take care of yourself before bedtime. Take your medicine as prescribed and take a full dose of any medications that you are taking. Avoid stressful situations or activities as much as you can. You may need to take medication to help relax. Be kind to yourself when you are tired
Get 8 to 10 hours of sleep per night to reap maximum benefits. Try to get a full night’s sleep every night. Try to avoid caffeine and alcohol, especially when you’re tired, and eat a nutritious meal at least two hours before bed. Avoid electronics at night so you can fall asleep naturally. Sleep when your body is in a relaxed and comfortable sleep state. Get enough sleep to wake up refreshed and ready to be productive. Try to have a good night’s sleep even when you are tired. Avoid using your phone, computer or tablets before bedtime. Try to sleep in a dark room.
Getting Enough Exercise
Exercise has been shown to improve your sleep as well as your overall health. Exercise can also lower your blood pressure, and help you wake up and feel energized during the day.
Read a Book at Bedtime
Whether you want to get a little bit of inspiration, or read to your children, it’s great for everyone to get a book before bedtime. If you haven’t read a book before, there’s no better time to start.
Use Comfortable Pillows and Mattresses
Use a pillow or mattress that curves inward (instead of out). This is a no-brainer, but it can make a huge difference for both your body and your
Tip for sleep: Apply the pressure off your elbows to the mattress, and this can be done by a tennis ball or rolled up towel (or just your hand). This helps you avoid straining the neck muscles while falling asleep
My Final words
Sleep is important, and by limiting your sleep, you limit your productivity. When you are working, you need energy, creativity, and a lot of it! All this energy drains away with a short night of sleep! Not curing bad sleep habits can lead to mental and physical fatigue, exhaustion, and forgetfulness. Your good sleep leads to a better ability to work smarter, not harder!