Sleep is the antithesis of being productive. It’s like the demon that everyone succumbs to. If you are a working professional, you already know that sleep can be a big concern in your professional life. A day that you do not get enough sleep turns out really bad. You cannot seem to get anything done in the entire day, and your productivity is nowhere to be seen. Add to that, the lack of your punctuality.
Five Ways to Sleep Better and Grow Faster
How many times have you been late to your office because you missed your alarm, or hit the snooze button out of your laze? Happens to the best of us! Sleep has been everybody’s weakness at some point or another, but the truly productive people have been able to knock sleep off of it’s foot and control it according to their convenience. For them, sleep is an advantage rather than a weakness. It is the sleep they get that helps in their productivity.
Sounds impossible? Don’t worry — you can also tackle your sleep behavior if you keep the following tips in mind:
#1. Regulate your eating habits
Fond of the midnight munchies, are you? Well, they could be one of the reasons why you are sleeping so erratically. The National Sleep Foundation asserted that if you eat even a modest meal in the midnight, it results in indigestion and other intestinal discomforts which results in a poor sleep quality. This makes you all grumpy and irritable in the morning, killing your productivity even before you have actually started your day. For a healthy lifestyle, you should eat simple and light food in the evening two to three hours before you are going to sleep. This will result in proper digestion cycle, and you can sleep soundly and start your next day with a positive and fresh mind and body.
Things to do:
- Do your supper before 8pm
- Take extra care of what you eat or drink in the evening
- Try it consistently until it becomes your habit and integrated well in your lifestyle
#2. Regulate your caffeine intake
One of the first things people do is have coffee right after they have hoped out of bed. This is a complete no-no! According to a study, it was found that the right time to drinking a cup of coffee is somewhere between 9 a.m. to 11:30 a.m. Any time before or after can seriously affect your sleep cycle. A better idea to start your day is with a glass of protein shake or lime juice. These will refresh you completely and make you productive for the entire day.
Do’s and Don’ts:
- Caffeine may be a necessary ingredient to perform some type of tasks such as writing, designing, etc. – Rather than giving it up, regulate the same so that your body can adjust with it
- Don’t force yourself to change your behavior overnight. Give adequate time to yourself
- Monitor your impulsive drinking and eating habits. Try to minimize it as much as possible
#3. Follow a set routine
As boring as it may sound, a proper routine is the only thing that will help you in tackling your sleep disorders. Set up a time to go to bed(usually around three hours after you have had your supper) and wake up seven to eight hours later the next day. Repeat this process every day of the week(yes, even if it’s a weekend.) Resist the temptation to oversleep, because once you do, the sleep cycle of your entire week gets disrupted. This means that the work you did to sleep properly in the previous week will all go down the drain. Once you follow this routine for a significant amount of time, you will realize that you won’t need the alarm to inform you that it’s time to wake up. You will wake up in your proper time naturally, feeling fresh and energetic first thing in the morning.
It is easier said than done to follow a routine in an urban lifestyle when you may need to attend midnight parties or sometimes even work until the morning to meet a deadline – still you can follow a routine for most of the time. You simply need to learn time management skills.
#4. Do not resort to drugs
Most Americans are suffering from some kind of sleep disorder, and most of them need over-the-counter pills to sleep at night. Taking the assistance of drugs to sleep at night is a bad idea. This will disrupt your sleep cycle on a long-term, and you will never be able to sleep naturally. If you do not get the pills, your sleep will be erratic and troublesome, and you can never be productive in a state of health such as this. Stay natural, and fight your sleep troubles naturally and with efforts. If you take shortcuts, they will harm you in the long run.
Practice yoga rather than relying on sleeping pills.
#5. Rest before going to sleep
Many people have the habit of sending one last work email before night or getting one straw of work done at the last time so that the burden tomorrow will be less. This is a huge mistake. No matter how hard you try, as a working professional, you will always have more work than you can do. Every single day. Therefore, you need to be prepared for it. To be prepared for the work, you need a good night’s sleep. And to get a good night sleep you need to keep your mind off of work in the night and rest for a while. Kick back with a book or listen to music. Just get your mind away from work so that you can perform better tomorrow.
Sleep can be a boon or bane, according to how you treat it. If you treat it in a natural and healthy manner, it can improve your productivity manifolds, and if you treat it using drugs and bad food, etc., you are sure to lack on the work that you have been trying to get done.