Listen up.
Your body needs sleep.
It’s time to dispell this martyrdom of “grinding” and “coffee is my fuel.” Sacrificing your body and mind to fit in a few extra tasks — ones you probably aren’t being paid extra for — leads to major burnout. This burnout creates compounding, detrimental effects on your productivity, motivation, happiness, and life.
There’s a problem.
Far too many people are having a tougher time getting a good night’s rest. The looming stress of the economy, politics, work, and family life keeps us up for hours. Our addiction to media, cell phones, and Facebook cuts into our much-needed relaxation time. Ailments, coincidentally caused by stress, have us tossing and turning, unable to hit those deep REM sleep cycles.
Whatever can we do?
Tip #1: Disconnect
Learn to disconnect and unwind a good hour before your usual bedtime. This time is perfect to reflect on your day, spend some time with your significant other, or plan tomorrow. Within a week you’ll have a new routine letting you drift to sleep versus glued to the screen, and worried about everything.
Tip #2: Shock the System
Get into the routine of a thorough clean-up before bedtime — aka. a nice, hot shower. While showering, crank the AC down a few degrees making the bedroom nice and cold. The shock coming from the warm shower & bathroom to a cold room feels tranquil and eases our tensions. This clean feeling makes covering up all-the-better, so you’re quick to sleep while developing a great routine.
Tip #3: Change it Up
Consider sleeper recliner chairs or hammock as your preferred bedding. Some don’t realize they sleep better in non-traditional positions such as at an incline or swaying side-to-side. A sleep chair, in particular, could be a fix for those preferring quick naps in the afternoon, too, without fully committed to laying down in bed.
Tip #4: Switch Cycles
Almost all medical professionals recommend 8-hours of sleep. But, you could try different sleep cycles like polyphasic sleeping — having two or three sleep times during the day. This swap usually details a core sleep period (4-6 hours) and a power nap (1-2 hours) in the afternoon.
Tip #5: Make it Boring (and Thrilling)
You won’t have trouble falling (and staying) asleep when there’s nothing to your bedroom outside the bed, alarm clock, and dresser. This means no TV, radio, and other distracting entertainment sources. The room is so boring the best option is to get sleep. Likewise, let the room serve its purpose for one other helpful sleep aid: sex.
Tip #6: Cut Out Alcohol
Your mind convinces you a glass of wine or can of beer helps you sleep better. But, your body would say otherwise. Drinking before bed will raise blood pressure, increase your need to urinate (waking you up), and make you dehydrated by the time its morning. Keep alcohol to dinner-time at latest to avoid lackluster sleep no matter how easy it is to fall asleep with a few sips.
Tip #7: Get Active
Sitting poses serious health risks due to increased obesity and bodily strain. We spend a good chunk of our day at workstations giving few moments to get active outside of errands.
Try dedicating 15-30 minutes, each day, to a basic exercise routine whether it be yoga, weights, or walking. This helps our bodies use excess energy — while improving our well-being — so we’re tired out, ready for bed, and stay sleeping throughout the night.
Tip #8: Soak Up the Sun
Sunlight encourages serotonin production — this makes us feel happy. When it’s dark, our body begins producing melatonin — this makes us tired. A disorganized schedule creates chaos for our body’s natural cycle and can lead to issues with our moods. If you want a good night’s rest, make sure you’re in the sun for at least some time during the day.
And Even If It’s Not 8-Hours…
Restful sleep is better than no sleep — even if you’re getting an hour or two less than normal. Try to get the 8-hours, but practice these tips to reach those deep, REM sleep phases. Remember, you’ll sleep 1/3rd of your life… you may as well get good at it!
About Jammie Morey
Speak Your Mind