Sweet sleep. Most of us spend a lot of our time craving it and unfortunately, few of us get enough. One look at the booming market for energy supplements is enough to realize that we are a tired world. The long-term damage inflicted by chronic exhaustion can be far reaching, impacting weight, mood, overall health and ultimately, limiting overall happiness and success. The optimal amount of sleep per night depends on multiple factors and the number of hours fluctuates by age group, but there are a few steps you can take in order to maximize healthy sleep habits and improve your odds of success.
5 Tips For Cultivating Healthy Sleep Habits
1. Eating Well
One of the most basic things you can do to improve your sleep habits is maintaining a healthy diet and good eating habits. Avoid eating too much right before bed. Small snacks are okay, but a heavy meal too close to lights out can have a negative effect on your ability to fall and stay asleep.
According to the Harvard Business Review, creating an action plan for the entire day to organize what and when to eat is one key to optimize productivity. This will help keep you alert at work and improve your ability to get a good night’s sleep.
2. Limiting Caffeine
Limit caffeine intake. This one seems like a no-brainer but many people do not know when to stop drinking coffee for the day. Studies have shown that caffeine can remain in the body for up to 12 hours.
While you don’t need to eschew caffeine altogether, try to stop your intake at least four to six hours before bed. It is best to avoid using caffeine as a way to get through the day, as too much can make you jittery and unfocused.
3. Working Out
Exercise, exercise, exercise. You don’t need to become an Olympian, but getting moderate to vigorous exercise a few times a week helps the body in a myriad of ways. It promotes overall physical health, improves thinking skills and memory, and helps promote healthy sleep patterns. All of these have a direct impact on our ability to perform on the job.
Create a space that’s just for sleep. A dark space is the best environment for a good night’s sleep. Too much light can affect levels of melatonin, a slumber-inducing hormone, and lead to disrupted sleep.
Avoid bringing devices to bed and do away with bedroom television. If you like reading before you go to sleep, consider doing so somewhere other than in bed. Avoid bringing work with you to bed or answering those last few emails once you’re tucked in. Signaling your brain that you have arrived in your sleeping area is a good way to begin winding down from the day and preparing for a fresh start in the morning.
Follow a routine. Research shows that those who achieve great heights of success tend to follow a daily routine. This does not mean that you have to stick to a strict schedule and never vary, but in general get to bed around the same time each night and get up around the same time each morning.
Avoid spending excess time in bed when you are not asleep. Choose a bedtime hour when you are typically sleepy and once you wake for the day, get up and get going.
Healthy Sleep Habits Improve Productivity
Sleep is one of the most important aspects of overall health, but it is something that many take for granted. By incorporating these simple things into your daily routine, you can begin to find a more natural sleep rhythm that will benefit your overall well-being, keep your mind sharp, and improve your productivity and performance on the job.
More Time for Online Training Courses
Now that you’re sleeping better and experiencing the increased productivity that comes along with it, why not take the opportunity to gain a new skill or improve on some existing ones with the online training courses found at KnowledgeCity?
With tons of online training courses and video tutorials on subjects, such as how to Find Work-Life Balance and Memory Improvement, you’ll definitely be putting your newly found sense of productivity to good use. All of our online training courses are taught by experienced professionals in convenient, online training videos that you can watch at your own pace.