Do you remember the last time you had a big exam coming up and your parents told you to get a good night’s sleep? If you’re most of us, you probably didn’t and it showed in your results. Whether or not you’ve managed to notice the correlation between sleeping properly and performing well, it’s a scientifically proven fact that any disturbance in your sleep will directly show in your performance. Forget about pulling a one-nighter, failing to maintain good sleeping habits will affect your productivity in everything you do in your life. However, we know that, sometimes, it’s so much easier said than done.
After all, no one really wants to suffer from lack of sleep, do they? If you’re one of those unlucky individuals who are struggling with their sleeping habits, here are some good tips to help you find the peace you’re looking for.
Watch Your Biological Clock
You have probably heard that, as adults, a full 8-hour sleep is what defines a good night’s sleep. However, that’s not the only part of the good night’s sleep equation; “when” you sleep is just as important as “how much” you sleep. As it happens, your body contains a biological clock that programs itself according to your lifestyle and habits, that’s why you suffer from jetlag when you travel to a different time zone. To adjust your body to your biological clock, make sure you get a full 7 to 8 hours of sleep at the same time every day.
Create a Good Sleep Environment
Would you go to work in the middle of a crowded cafe? Can you relax in the middle of traffic? There’s always a place and time for everything, and the same goes for sleep. You can’t expect to fall asleep soundly without setting up the right environment, and here are some starter points:
- Eliminate Noise – There’s nothing more annoying than to be jerked awake from sleep due to some noise. To minimize the noise entering your room, you’ll find these expert tips quite useful in soundproofing the door in your room. You’ll find both DIY hacks and tips that require professional help, but you’ll surely be satisfied with the results. In case you’re a poor light sleeper, then you might want to further consider wearing silicone ear plugs before sleeping.
- Shut Down Light – Waking up from light is second-worst to noise. Even if you don’t wake up directly, your sleep quality will be hugely affected. Make sure to install effective blinds or a privacy window film and shut down any lights before going to sleep.
- Keep Your Bed Comfortable and Clean – This is pretty obvious, but make sure you choose a bed that’s comfortable to sleep on. Additionally, choose comfortable pillows and suitable covers. Moreover, it’s pretty easy for dust to accumulate on your bed if you don’t clean it daily or fail to change the covers at least once a week.
- Reserve the Bed for Sleep and Intimate Activities – If you’re used to spending all your waking hours on your bed, then it’s no wonder you’d have trouble falling asleep when it’s bedtime. Try to avoid working, eating, or hanging out on the bed unless it’s sleep or sexy time.
Maintain a Healthy Lifestyle
If you think that the way you live your day has nothing to do with your night sleep, then you should think again. Not only does maintaining a healthy lifestyle help in enhancing your energy levels and boosting your confidence, but you’ll be surprised to know that it also helps you get a better quality of sleep. If you need to start somewhere, start by integrating physical activity and don’t eat any greasy or heavy food, or drink caffeine before bedtime.
Maintain a Healthy Bedtime Routine
When it’s finally time to meet your beloved bed, you can’t just jump into it without preparing your mind and body. If you’re looking forward to getting some sacred sleep, you need to get into the right mindset and prepare your body to relax, and keeping a healthy bedtime routine will help you achieve that. Your bedtime routine can include but doesn’t have to be limited to, a hot shower, a brief meditation session, some relaxing aromatherapy, or a reading session.
There’s nothing that can compare to the feeling you get after a good night’s sleep, it just makes everything fall into its rightful place afterward. If you’re continuously struggling with getting some quality sleep, there are a few things you can do to ensure you get the minimum quality and quantity of sleep you deserve. After fixing your sleeping habits, not only will you feel rejuvenated to face your days, but you’ll enjoy enhanced productivity like never before.