Sleep is super important. It’s no secret that a good night of rest can play a huge part of productivity and health. Remember those finals weeks back in college? Even at the age of 21, you probably didn’t feel too pumped and focused after 3 hours of “sleep”. The quality and quantity of my sleep is something that I really started to pay more attention to when I realized just how big of an impact it had on my productivity. With work hours just getting longer and longer, it seems as if we just don’t have enough hours to our days. Although I can’t make that wish come true, I can give you these tips to get some better rest to boost your productivity tomorrow.
Topics covered today:
- CUT IT: Alcohol & Caffeine
- TRY IT: White noise machine
- CUT IT: Fluids
- TRY IT: Essential oils
- TRY IT: Drop the temperature
My top 5 sleep tricks to boost productivity
A couple cups of coffee can seem like the easiest way to stay awake throughout your day, but that coffee won’t be doing your sleep any favors. A study, done to show the effects of caffeine on sleep 0, 3, and 6 hours prior to bedtime, showed that even drinking coffee at 6 hours out from bedtime, sleep quality was impaired. Not only that, but it was also shown that the quality of sleep was impacted even after the sensation of caffeine had left the system. For my own well-being, I’ve decided to completely cut coffee out of my daily routine, and instead, I stick to less-caffeinated teas.
I know countless people, who rely on a unwinding with a glass of wine, before bed. In fact, 20% of adult Americans choose to use alcohol as a sleep aid. Unfortunately for that 20%, alcohol has shown to cause our body’s circadian rhythm to function irregularly for over 24 hours after consumption. Not only that, but a drink before bed can severely impact your body’s ability to shift into a much needed REM sleep phase.
If you feel stressed, find out what are 3 ways to reduce stress without a glass of wine.
I personally do not use a white noise machine, but I do run a fan throughout the night to keep the noise levels down. Although this isn’t my number one suggestion, I definitely notice the difference that it makes on the night when I don’t have a fan and end up learning more about the ceiling than I care to know.
Ever have to get up in the middle of the night to pee? Ya. As someone who regularly is consuming 1-2 gallons of water a day, I’ve learned that I need to use the bathroom a lot. If I don’t begin limiting my fluid intake as the evening progresses, I’m almost guaranteed to get up for a bathroom run.
Now, this isn’t a recommendation for you to drink less water, but try to have a cutoff point in the evening. I notice that if I can cutoff my water intake about 90 minutes prior to bedtime, I’m much less likely to be waking up in the middle of the night in need of the bathroom.
As someone who experienced insomnia throughout my life, this has to be one of the most effective tools that I have tried. Essential oils don’t just smell great, they can affect the mind and body in a ton of positive ways. One of which, is better sleep through increased relaxation and reduce anxieties. Here are a couple essential oils that help promote better sleep quality – my favorite is definitely lavender:
Body temperature and environmental temperature are two important factors to sleep quality. You know exactly how it feels to be sweating under those blankets on warm summer nights, and freezing under the same covers when winter rolls around. California just can’t seem to make up it’s mind, can it? If you don’t have access to running the air conditioning all night, give these a try:
- Keep a window open
- Turn on a fan
- Sleep naked
- Sleep closer to the floor
Here are a ton of others that I hear get thrown around. I won’t go too in depth into these, since I don’t really apply them to my own situation, but take a look and see if any might help you get a better night’s rest!
Don’t workout late in the evening
Chili pad (mattress temperature regulator)
Put away all electronics
Don’t work as it comes to bed time
So now that you’ve got a handle of tricks to apply to your own sleep, get out there and boost your sleep game, so that you can wake up every morning energized and ready to rumble!