Improve Your Sleep, Increase Productivity

A good night’s sleep is a necessity, not a luxury. Sleep allows your body and mind to hit reset from the day’s hustle and bustle. It allows your muscles to recover and your mind to recharge. Proper sleep sets you up for success for the following day, yet we often neglect this essential need by staying up late watching Netflix or surround ourselves with an environment that guarantees we will be woken throughout the night. Below are some tips for achieving a high quality night of sleep and relaxation.

What you’re sleeping on matters

We spend about one-third of our life sleeping. In addition, we spend time watching movies, reading and even working from the comfort of our beds. So, why aren’t we investing in a quality mattress to support our time in bed? The right mattress can increase the quality and duration of sleep, as well as relieve back pain and provide joint support. Your sheets, down comforters and pillows also play a large part in achieving a quality night of sleep. The key is to find a balance between comfort and your wallet. Not all expensive mattresses and bedding will be comfortable, but you should splurge if you find the right comfort level. You should aim to create an oasis in your bedroom that is tranquil and calming.

Food affects your quality of sleep

There is a variety of factors as to why you may not be achieving an optimal level of sleep. Believe it or not, the food you consume can directly affect your quality of sleep. The most obvious culprit is coffee. We often turn to coffee to wake us up after a poor night’s rest. We then continue to pump ourselves with caffeine to make it through the work day. By the time we go to sleep, the increased levels of caffeine and sugar have wreaked havoc on our bodies. In addition, the extra fluids will cause a full bladder to interrupt your sleep cycle.

You should also avoid consuming a large dinner close to bedtime. It can leave you feeling uncomfortably full and cause problems with indigestion. A stomach ache is the last thing you want when you are trying to rest your head on your pillow.

Stress keeps you up

Stress can take a toll on your body and mental capability. A little bit of stress can motivate you, but a lot of stress can debilitate you. High levels of stress can cause anxiety that doesn’t go away even after you have exited the situation. Stress can keep you up late at night, worried about tomorrow’s problems. Your attitude and productivity will be affected due to lack of sleep, accompanied by other physiological symptoms, such as upset stomach and panic attacks.

It’s important to take active steps to reduce stress and improve sleep. You should avoid using electronics prior to bedtime, avoid consuming caffeine in the evenings and attempt to establish a regular bedtime routine. By properly preparing your body and mind for the next day, you will increase your productivity and mood.