Sleeping requires you to do nothing. But, even then, falling asleep as soon as the head hits the pillow can be a challenge for some. No matter if you have trouble falling asleep or staying asleep, you’re not alone. So many people out there aren’t getting enough quality sleep either because of overwork or uncomfortable mattress.
When you fall asleep, your body is at work restoring & re-energizing you for the next day. Sleep has a deep impact on your health and overall well being. And, when you enjoy good health, it translates to enhanced productivity at work and in daily life.
A] Sleep and Productivity: How Are They Correlated?
In today’s world, since most of us are juggling multiple roles between work and personal life, staying active and alert is crucial. Through restful sleep, you can feel energised throughout the day. Lack of quality sleep, on the other hand, can make us feel irritable, cause creative impairment and affect our concentration. And all of this can hurt our daily productivity.
Temporary aids and fixes like nicotine, energy drink, and coffee may seem to aid one in getting through the day and boost productivity. But such stimulants come with side effects that are dangerous in the long run.
Lack of sleep is also known to weaken the immune system. For instance it is noted, a sleep-deprived individual is more likely to suffer from a cold or an illness. So, poor health can affect a person’s productivity levels and put them at risk of other health issues. As sleep and health experts state, there isn’t any substitute for sleeping. Thus, if your goal is to improve your overall daytime productivity, get enough sleep.
Further reading: Benefits of Choosing the Right Mattress
B] Tips For Better Sleep At Night
1. Exercise and Eat Healthily
Exercise and maintaining a healthy diet is great way to improve your sleep and health. We are all aware that exercising in the morning leads to better mood, increased alertness, better focus, and more energy throughout the day. Likewise, research states that people who work out in the morning require less time to fall asleep at night and enjoy deep sleep.
Your eating habit can also influence your sleeping pattern. For instance, munching on snacks at midnight can affect your sleep. While eating sugar or calorie-rich foods late at night can prevent you from getting deep sleep as it makes it harder for your body to wind down.
2. Establish a Sleep and Wake Routine
For a healthy adult, on average, a minimum of seven to eight hours of sleep is recommended. Going to bed and waking up at the same time (every day) is also good for your health. Establishing a sleep & wake routine will increase your daytime productivity, making you feel refreshed and energised. Also, if you can’t fall asleep, do something relaxing like reading or listening to music.
3. Invest in a High-quality Mattress
Investing in a quality mattress is the primary factor for a peaceful bedroom environment. The comfort & serenity you experience while sleeping can make a considerable difference in your sleeping pattern. A good mattress will help improve the quality of your sleep, leading to increased productivity levels. Also, sleeping on a high-quality mattress ensures optimal support, which helps keep common aches & pains associated with the wrong mattress away. More importantly, the right mattress, such as an organic latex mattresses, can help improve your health while keeping allergies away so you can sleep peacefully.
4. Pick the Perfect Pillow
For a good night’s sleep, picking the perfect pillow also helps. Here, consider organic pillow for adults that offer the optimum level of support to your head, neck, and shoulders. This will ensure a more comfortable sleep. Plus, they are hypoallergenic, which helps keep dust mites, mould, bacteria, and allergies away.
5. Create a Peaceful Bedroom Environment
When you think of a bedroom the first thought is dark, cool, and quiet, as any light source can make it challenging to fall asleep. The next important thing for a peaceful bedroom environment is a sturdy bed with a soft yet firm mattress. Also, read or listen to calming music for a night of restorative sleep.
6. Listen to Music or Meditate to Wind Down
Listening to music can help calm and relax your mind. Dim the lights before bedtime, so your brain can start to wind down. You can engage in relaxing activities outside the bedroom, such as reading. During bedtime, it is advisable to avoid the usage of light-emitting screens (mobiles, tablets). You can spend a little time meditating before bed as it helps relax your mind and body.
7. Avoid Late Night Caffeine and Nicotine
Listening to music can help calm and relax your mind. Dim the lights before bedtime, so your brain can start to wind down. You can engage in relaxing activities outside the bedroom, such as reading. During bedtime, it is advisable to avoid the usage of light-emitting screens (mobiles, tablets). You can spend a little time meditating before bed as it helps relax your mind and body.
Caffeine stays in the body longer, i.e. it takes your body up to six hours to eliminate one-half of the caffeine. Consuming too much caffeine can cause insomnia and lead to frequent urination, resulting in multiple trips to the bathroom at night. Thus, limit your caffeine intake to sleep better. Likewise, nicotine is a stimulant that makes falling asleep more difficult. So avoid smoking at least two hours before bedtime.
Further reading: How the wrong mattress can affect your health and productivity.
To Sum Up,
Restful sleep is essential for good physical, mental and emotional health, while the by-product of restful sleep is enhanced productivity. You can’t change your sleeping habits overnight – it is a gradual process. But, with practice & patience, you will find a sleep routine that is just right for you.
Also, there is no such thing as the best sleep pattern for productivity. But, a few things you can do for a restful sleep is eat healthily and exercise daily. Limit the use of mobile phones at night and avoid caffeine & nicotine.
If you can’t fall asleep at night even after a tiring day, follow the above tips to make some lifestyle changes. Also, buying a good mattress from a GOLS certified mattress brand in India can help relax your body & mind and benefit your overall health. So, go ahead and make the most of these tips, and to learn more about the different types of mattresses, read this blog.