A good night sleep is wonderful! And I’m talking about deep, uninterrupted, 6-8 hours of shut eyes. As good as that sounds, though, it’s only a fairy tale and a seemingly unattainable feat to some people.
Research has shown that there’s a very consistent correlation between quality of sleep and workplace productivity. In a nutshell, the better your night sleep is, the more useful and productive you’ll be at work the next day!
If you’re reading this, then chances are that sometime ago, you tried laying on your bed – after a long, hard day of non-stop hustling – only to find yourself tossing and turning from one end of your bed to the other in a futile search for a deep refreshing sleep.
Perhaps you’ve even tried reporting yourself to your physician who instantly declares you an insomnia patient, prescribing a “truck-load” of medications you MUST take every night – turning you into a rebranded junkie!
But, you know what? Your sleepless nights may just be the result of bad bedtime habits. Here’s a quick rundown of those seemingly slick but deleterious habits that ruin your sleep and how you can get your freedom back!
1. An Undefined Bedtime Routine
So, here’s the deal – your body loves routines! Your body needs “signals and triggers” that says “it’s time to sleep.” Unfortunately, if you have no defined set of activities you do before bed, you’ll keep your body guessing and that’s bad for sleep.
FIX: Create a bedtime routine commencing at a regular time (say 8pm). Such activities may include brushing your teeth, taking a shower etc., but it must be done at a regular time to “train” your body’s biological clock. The result? You’ll be sleeping a whole lot better once you hit the bed!
2. The CEO Syndrome
3. A Full Tummy
4. Wrong Exercise Patterns
FIX: Research shows that 2.5 hours of moderate to rigorous exercise per week improves sleep quality by 65 percent. Try carving out 5-10 mins for High Intensity Interval Training (HIIT) or 15-20 mins for cardio workouts on daily basis. However, try and keep the exercises to the morning or late afternoon because working out close to bedtime has been shown to negatively impact sleep quality.
5. Exposure to Blue Light
FIX: Set a time limit for electronics usage, then shut down and put away all devices 30 mins – 1 hour before hitting the bed… your body will thank you for it!
6. Indiscriminate Caffeine Consumption
FIX: Limit caffeine consumption to mornings and early afternoon (before 2pm) to give your body ample time to get rid of the stimulant. That said, you might as well quit caffeine altogether. A good balance between regular exercise and adequate sleep is the key to maintaining an energetic and productive lifestyle.
7. Sipping a Night Cap
FIX: If you must take alcohol, then keep it light and do it no sooner than 2-3 hours before bedtime. This gives it some time to wear off before you hit the bed. Then again, you might as well NOT take it at all… and allow your body to rest in peace!
A Final Word…
If you decide to get rid of all these unwholesome bedtime habits, then I can assure you of one thing – you’ll be sleeping a whole lot better… very soon. So, why not give it a shot, right?