Sleep more and be more successful (7 realistic tips to improve your sleep)
In today's society, the lack of sleep is a growing phenomenon. With the hectic pace of life, it's often the hours of sleep that are first targeted when we want to save time and be more productive.
But ... Are we really more productive?
You may be surprised to learn that it's just the opposite! Did you know that spending a sleepless night or sleeping only four/ five hours a night affects performance in the same way as alcohol abuse?
Indeed, it causes a disorder that equates to 0.1% alcohol. It is no wonder that in this situation, your abilities to drive, work, and do the daily activities are severely affected.
Otherwise, if you sleep around 8h / night, sleep is more likely to encode and restructure information. As a result, it improves your ability to solve problems, be more creative, and do more in less time.
What must be remembered then: it is by betting on quality sleep and an average duration of 8 hours that you will actually manage to be more productive.
If you want to know how to improve your sleep quality? Read below some amazing tips:
1. Avoid looking at screens before going to bed and avoid having screens in your room
The light of the screens sends the signal to your brain that it is still daylight. This, therefore, decreases the release of hormones that promotes sleep.
Recommended: 5 WELLNESS HABITS FOR A SMOOTH TRANSITION TO FALL
2) Have a dark and cool room
Always promote sleep hormones, a dark room is necessary. Also, a cool temperature helps with falling asleep and the overall quality of sleep during the night.
3) Do not use the room as a workspace
The bedroom and bed should be solely associated with sleep and sex. In this way, it promotes an atmosphere of relaxation and reduces possible stressors.
4. Avoid stimulating substances after 3 pm
To help you sleep better, it is advisable to avoid, from 3 pm, anything that contains caffeine or a hefty dose of sugar.
5. Include a moment of relaxation in your evening routine
Doing meditation just before falling asleep can greatly improve the quality of sleep. Several meditations are available on the internet with an entire section on sleep that contains podcasts, relaxing sounds, and several meditations.
6. Always have the same bedtime
It helps the brain to know that, every day at the same time, it can start to release the sleep hormones.
7. In the case of insomnia, leave your room after 15 minutes.
If it's been 15 minutes that you cannot sleep, leave your room for a relaxing activity. Only come back into your room when you are tired. Again, it helps your brain to associate your bed with sleep and eventually help you find sleep faster.