The quality of your sleep can greatly affect your work ethic. Here, Phil Lawlor, Sleep Expert from Dormeo, tells us how changing our sleeping habits can improve our productivity at work.
We all know a good night’s sleep is essential for a healthy mind and a productive day. But, if you’re still waking up feeling tired, you may be finding it harder to focus and it could be time to change up your sleeping habits. You can improve your sleep and your productivity levels by following these five tips.
Find your optimum bedtime
Bedtimes aren’t just for children and, if you haven’t already, you should create an effective sleep routine. The average adult should be getting between 7–9 hours of rest each night, so plan your bedtime to ensure you can get the right amount of sleep before your alarm goes off.
However, it’s important to remember that everyone is different, so if you find that you wake up feeling groggy after eight hours, but feel a lot more refreshed after seven, stick to sleeping for seven hours instead. It’s all about finding what works best for you and sticking to the same routine each night.
Find your perfect sleep routine
It’s important to de-stress and clear your mind before going to bed, so you’re not kept awake thinking about your worries of the day and all the things you need to do tomorrow. Try to do tasks that can help you wind down, such as taking a warm bath, having a cup of chamomile tea, reading a book, meditating, or even doing some relaxing yoga stretches. These will all help to clear your mind and slow your breathing and heart rate, and you’ll most likely fall asleep a lot quicker.
Design your perfect sleep environment
Finding the perfect schedule and routine isn’t the only thing that can improve your sleep. Your environment can also affect your sleep quality. Ideally, your bedroom should be dark and quiet, so you’re not kept awake by any noise or lighting, with a temperature between 18–24°C. If you’re finding that your room is too bright or noisy and it’s keeping you awake at night, buy yourself an eye mask as a quick fix and block out any sound with a pair of earplugs.
You should also try to keep your bedroom exclusively for sleeping, if you can. Spending too much time in and around your bed during the day means you’re going to associate it with your everyday tasks, instead of sleeping, which can keep you alert at night.
Stay away from your phone and tablet
Last year, around 37% of UK adults admitted to checking their phone five minutes before going to sleep, according to a report published by Ofcom. But, the blue light emitted by your phone screen can cause your brain to be more alert, making it harder to fall and stay asleep. Try to keep away from your phone at least an hour before you go to bed and use this time for your calming bedtime routine instead.
Keep away from the snooze button
When your alarm goes off in the morning, there’s nothing you’ll want to do more than hit that snooze button for an extra few minutes of shut eye. But this can actually do you more harm than good, as most alarms are set to snooze for about nine minutes, which doesn’t give you enough time to complete a full sleep cycle. It’ll also train your brain not to respond and wake up to the sound of your alarm. This means you’re more likely to wake up feeling groggy and tired, and you’re not going to be in the right mindset for a productive day at work. Keep away from the snooze button to wake up feeling more refreshed and ready to start your day.
By taking on board these easy changes, you can improve your sleep quality and boost your productivity, meaning you’re going to feel better and work better, too!
Guest Blog by: Phil Lawlor, Sleep Expert at Dormeo