There’s no doubt that if you sleep better, you will perform better.
After countless studies, researchers from Harvard Medical School have found direct correlations between an individual’s quality of sleep and their productivity levels. The better you sleep, the better you perform.
Remember, pulling all-nighters to “grind it out” is not that productive. Working under sleep deprivation results in much lower productive levels and inhibits your performance. Want to improve your productivity levels? Sleep lots and sleep well!
So what is the magic number of hours to sleep a night? The answer is between 7-8 hours of sleep every night. But more importantly, is the quality of sleep you get.
Here are 6 Steps to improve productivity levels through sleeping better:
#1 Create a Schedule For Yourself
Find a set time every evening and morning to go to sleep and wake up at. Remember, we are creatures of habit, so once we consciously create the routine of going to bed at a certain time, it will become natural to us. Try going to bed at 11:00pm and waking up at 7:00am. That gives you a solid sleep cycle with a nice early start to the day.
#2 Reduce Your Exposure to Light in the Evening
This productivity hack focuses on the quality of your sleep. Your brain creates a hormone called melatonin that helps regulate your sleep cycle. In the evenings, when light exposure is reduced, melatonin is what gives you that sleepy feeling (which is exactly what you want). This means staying away from cellphone and computer screens at least one hour before bed. If you must use a screen, download Flux, it helps reduce the light exposure against your eyes.
#3 Exercise Frequently
Not only is this great for your body, but it is great for your sleep too. Try exercising 4 hours or earlier before bed. This way you’re adrenaline isn’t fired up right before bed. Exercise helps you stay awake during the day and sleep better in the evening.
#4 Limit Big Meals at Night
Avoid this at all costs. Not only can eating heavy amounts of food bother your sleep cycle, but it can also give you stomach cramps. Try to stop eating 2-3 hours before bed. On that note, avoid caffeine, nicotine, and alcohol before bed too.
#5 Create a “Pre-Sleep” Routine
As discussed in “The Power of Habit”, Charles Duhigg talks about how our minds often respond to certain cues. By creating the cue for your mind to register, it manipulates your mind
#6 Sleep in a Cooler Environment
Sleeping in a cooler environment helps reduce your body’s core temperature which is necessary to induce sleep.