Connect with us

Health

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

We neglect a lot of things in life. The fast-paced modern lifestyle pushes us to do as much tasks as we can within the limited time in our hands. We choose fast food meals over homemade delights. We’d rather spend our leisure time watching videos via our handheld devices instead of burning calories in the gym. We work long hours, neglecting our body’s need for adequate sleep.

We disregard the three pillars of health—healthy diet, exercise and sleep—believing that we are invincible. We are not, and you know it very well.

Sleep deprivation has become a part of our way of life. As Harvard Medical School noted, “We are a society that burns the candle at both ends, a nation where people stay all night to study, work, or have fun.” Harvard experts warn that the lack of adequate sleep can adversely affect cognitive functions, reducing efficiency and productivity. If you’re regularly pulling all-nighters to finish tasks, you’re neither helping your organization nor yourself.

Let these 13 habits help you supercharge your productivity the right way: by getting adequate sleep.

Use Your Time Wisely

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

One barrier to supercharged productivity is our workaholic culture. Your job is not your life. Make it a habit to allocate time for each aspect of your life such as work, family, leisure and rest. After a long day at work, it’s advisable that you unplug and focus on another aspect of your life, preferably one that will bring relaxation before bedtime.

Read Your Kids Bedtime Stories

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Reading a good book is one of the proven ways to increase productivity before sleeping. There’s a downside, however—it can put your brain on active mode past bedtime, making it hard for you to fall asleep. Consider reading bedtime stories to your children instead. The activity is not as mentally straining as reading Henry Kissinger’s biography. Most importantly, this is beneficial to your relationship with your kids.

Get Ready for the Next Day 

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

No matter how conducive your bedroom is for sleeping, if you can’t unload stuff from your head, falling asleep will be a struggle. To boost your productivity, plan your activities for the following day. Write down your tasks in a planner such as meetings and client appointments. You can also iron your work outfit and prepare documents you’d need the next day. This will put your mind at ease and help you doze off easily.

Know when to Connect and Disconnect

France has recently given workers the “right to disconnect” after work hours to reduce work-related stress. The step is an attempt to address the adverse effects of constant connectivity over the Internet. Moreover, studies have shown that the light emitted from electronic gadgets disrupts the body’s natural clock by tricking the brain that it’s daytime. Thus, sleep specialists strongly suggest unplugging at least an hour before bedtime.

Breathe and Relax

Meditative activities such as breathing exercises recharge the mind and body. A study published in JAMA Internal Medicine suggests that mindfulness meditation, or a practice that focuses on awareness of the present moment, can help fight sleep disorders. Dr. Herbert Benson of the Benson-Henry Institute for Mind Body Medicine recommends a 20-minute mindfulness exercise during the day.

 Congratulate yourself

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Many successful people say that giving oneself a pat on the back can boost efficiency and productivity. Before going to bed, briefly assess your day. Write down five things you’ve accomplished, whether it’s an approved proposal, a successful project or a 15-minute exercise.

 Finish whatever you can before Bedtime

Can’t get that one unopened email out of your mind? Get important things done before bedtime. You don’t necessarily need to make calls at this time. Simply acknowledge receipt of messages, telling recipients that you’ll attend to their concerns when you get back to the office.

 Take a Walk Outside

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Falling asleep easily after a gruelling day at work can be a challenge. Sometimes, we just can’t shut our minds from going over details and scenarios. After dinner, go for a walk outside and try to block thoughts of the past and the future—just be in the moment.

Get Yourself a Comfortable Mattress

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Researchers from the Oklahoma State University reported that sleep quality significantly improves with the replacement of old bedding system. While the ideal mattress is yet to be determined, you may consider a memory foam mattress, which moulds to the shape of your body.

Listen to Calming Music

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Chopin’s nocturnes and nature sounds calm the nerves, helping you prep for quality zzz’s. Soft classical music has also been proven to lower blood pressure level and promote rest. You can purchase a white noise machine to filter disruptive sounds.

Support Your Body’s Natural Rhythms

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

The key to a good sleep is the body’s natural clock. Employees working on shifting schedules may suffer from sleep disorders because of disruptions in their sleep-wake cycle. There are simple ways to put back your body clock in order: sleep the same number of hours each day, go to bed only when you’re sleepy and avoid sleeping in even on weekends.

Regulate Your Napping Habits

Napping can recharge your energy during the day. It’s a tested tactic in boosting focus and productivity. However, if you’re having trouble falling asleep and staying asleep, limit your naps to 10 to 15 minutes in the late morning or early afternoon. A research found that 10-minute naps produce immediate improvements in sleep latency, fatigue and cognitive performance.

Control Your Light Exposure

13 Things You Should Be Doing Before Going To Sleep To Increase Productivity

Melatonin, the hormone that regulates your sleep-wake cycle, is controlled by light exposure. The brain produces more melatonin when it’s dark, thus bright lights can frustrate efforts to fall asleep. Turn off your electronic gadgets and your LED lamps before going to bed. For a rush of energy in the morning, get sufficient exposure to sunlight, preferably five minutes after sunrise. You can also have coffee outdoors.

Sleep, together with balanced diet and regular physical activities, is your most effective tool to productivity. Neglecting it will not only lower your energy, it can also lead to serious health consequences.

Recent Posts

3d-low-poly-abstract-background-with-connecting-lines-dots_1048-10499 3d-low-poly-abstract-background-with-connecting-lines-dots_1048-10499
Tech19 hours ago

10 Benefits of Guest Blogging for Online Business

If you own an online business, then you need to add guest blogging to your digital marketing mix. Guest blogging...

best places to visit best places to visit
Travel19 hours ago

10 Best Cities You Need To Visit In Texas

You might have heard a lot of people say that “Everything is bigger in Texas“. Well, there is no doubt...

Home Improvement2 days ago

7 Most Attractive Bookshelves to Adorn Your Home Decor

Whether you’re an avid reader or a design enthusiast, there is nothing you would love more than a stylish and...

barbie barbie
General2 days ago

Let’s not sit Idle and Paint Something New!

We have already listened countless times that “don’t sit idle” and “try to utilize your time productively.” But did we...

Thailand Thailand
General2 days ago

Get the Best things for Thai Bride

Thailand is rich with beautiful girls, and the enormous piece of them wouldn’t fret dating outsiders. These are about the...

10 Largest Cities In Texas 10 Largest Cities In Texas
Travel3 days ago

10 Largest Cities In Texas By Population (2020)

Western countries are way less populated than eastern ones.  But the west is also playing a part in increasing the...

images (3) images (3)
Lifestyle4 days ago

The Greatest Night Clubs in Las Vegas for Bottle Service

Las Vegas is loaded with the dance club and picking one can be a significant undertaking for somebody who is...

medic-563423_1920 medic-563423_1920
Health1 week ago

Why is Investing in Healthcare is the Best Option for Medical Professionals?

Healthcare industry is considered as one of India’s largest sectors, both regarding employment and revenue generation. It is expected to...

Vial Box Vial Box
Tech1 week ago

The need and use of the Vial Box

There are a lot of healthcare professionals and caregivers that have to assist the living facilities and there are a...

We are currently living in the golden age of nesting. Especially as part of the millennial generation, we gravitate towards nesting - ever-changing and thrifting quite often. We are currently living in the golden age of nesting. Especially as part of the millennial generation, we gravitate towards nesting - ever-changing and thrifting quite often.
General1 week ago

How To Buy an Abstract Rug Online and Avoid the Mistakes Involved

We are currently living in the golden age of nesting. Especially as part of the millennial generation, we gravitate towards...

Disabled Disabled
Entertainment1 week ago

Begin Your Love Story With Disabled Dating

We want you to know – you aren’t DISABLED, you are just differently-abled because the only disability in life is...

In winter, a lot of people travel to major attractions such as warm beaches. These travelers often have to pack a lot of stuff depending on the destination. In winter, a lot of people travel to major attractions such as warm beaches. These travelers often have to pack a lot of stuff depending on the destination.
Lifestyle1 week ago

Are You Selling at Least The Basics To A Beach Vacationer

In winter, a lot of people travel to major attractions such as warm beaches. These travelers often have to pack...

Entrepreneur1 week ago

What You Need to Know Before Starting a Business

Congratulations, you did it. You decided to quit your day job and start a business. Being your own boss is...

.Net 3.1 Latest Features .Net 3.1 Latest Features
Tech1 week ago

.Net 3.1 Latest Features Released By Microsoft

.Net 3.1 Latest Features Released By Microsoft The latest version of .net core 3.1 has been released by Microsoft that...

Sports2 weeks ago

BEST SPORTS FOR KIDS TO ENGAGE IN THIS YEAR

We are in a generation where our children are living an inactive lifestyle with very minimal or no sort of...

Categories

Archives

Trending