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Want to be more productive and get more done?
Well, one of the ways to do so is by improving your sleep.
Join us today as we explore five ways to do just that.
1. Minimise blue light before bed.
Blue light is omitted from the devices we use and it suppresses melatonin, a hormone that helps us fall asleep.
One of the issues with using our devices before bed is that it increases our exposure to blue light, and so, the more we are exposed to it, the harder it becomes to fall asleep.
Therefore, it's highly recommended to reduce the time you spend on your devices before bed.
Pro tip: The sooner you unplug from your devices before you sleep, the better.
2. Have a bedtime routine.
Implementing a bedtime routine can work wonders for your sleep. It prevents you from staying awake for longer than you should, increasing your overall sleeping hours.
Introduce things to your bedtime schedule that will help you wind down and get you ready for bed.
Here are some recommendations:
- Read a book
- Take a bath
- Sit and rest
One of the major benefits of a bedtime routine is that it sets you up nicely for the day to come. It also enables you to wake up earlier, allowing you to take advantage of the early hours of the morning—which for many are the most productive hours of the day as there are minimal distractions.
Paired with a fresh mind, you’ll be surprised as to how much you can accomplish during these early hours.
3. Invest in comfortable bedding.
One of the best ways to get a better sleep is to upgrade your mattress and pillow. Considering that we spend approximately a third of our lives sleeping, buying more comfortable bedding is a worthwhile investment.
There are some companies that sell memory foam mattresses. One of the benefits of memory foam is that it gently conforms to your body’s shape, alleviating your aches and pains after a long day. Memory foam can also assists in reducing back pain.
Some of the best mattress companies have a range of memory foam mattresses that support various sleeping positions. If upgrading your mattress is a little out of your price range, you could look into buying a mattress topper.
4. Avoid caffeinated drinks late in the day.
For those who drink coffee or other beverages that contain a lot of caffeine, it's strongly suggested to not consume these drinks late in the day.
Caffeine increases our awareness, making it harder for us to fall asleep. So, it’s best to get yourself accustomed to drinking more water instead. On average, the adult human body is made up of 60 percent water and there are so many benefits to drinking it.
- Flushes out toxins
- Boosts your immunity system
- Improves your complexion
So, it's a good idea to increase the amount of water you drink daily.
5. Ditch the late afternoon nap.
Are you one who enjoys an afternoon nap?
Well, it may be one of the reasons why you are having trouble falling asleep at night.
If you can avoid the late afternoon nap and stay up until bedtime, your desire and ability to fall asleep will increase. This will make it much easier for you to sleep at a reasonable time, ensuring you get enough rest.
Not all naps are detrimental though. If you’d like to take a nap, the best time to do so is early in the afternoon. If you decide to do so, make sure it’s a short nap, around 15 to 20 minutes long.
If you nap for any longer, say 30 to 60 minutes, you’ll enter into a deeper stage of sleep. As a result, your brainwaves slow down—making you feel groggy when you wake up.
Give it a go.
There you have it, five ways to improve your sleep.
If you’re struggling to get quality sleep, be sure to try some of the above tips!