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personal growth

Improve Your Sleep to Improve Your Results

Stephanie Lanik

Strategic Marketing Coodinator

Stephanie Lanik

Strategic Marketing Coordinator

Boost Your Productivity and Health with Better Sleep

We’ve all been in situations where we must put up with someone running on little to no sleep. They might be cranky, irritable, and more prone to make mistakes. It may be a little annoying when you have to be around someone lacking sleep, but it’s even worse when you are the one who missed some Zzz’s.

Being a night owl might seem like a good way to get more done, but the fact is, you’re probably just stretching out the work day without actually accomplishing more. Work-life balance is one aspect, but the bigger one is how your body functions without enough sleep. As WebMD reports, sleep deprivation impairs the ability to focus and learn efficiently and impacts the ability to recall a memory. It also puts you at an increased risk for diseases, weight gain, and depression—all in addition to effects mentioned earlier that can make you a pain to be around.

5 Simple Ways to Improve Your Sleep to Improve Your Results:

Here are some simple tips to help you sleep better. A better mood and increased productivity are a few side effects, but more importantly, you’ll improve your overall health and reduce the risk many chronic health conditions.

Go to Bed at the Same Time Every Night

Consistency is the first step. If your bedtime changes from 1am to 10pm to 3am, your body can’t easily adjust and it impacts your circadian rhythms (meaning your natural sleep-wake cycle).  Our bodies work better when they can find a rhythm, whether it’s a heartbeat, breath rate, or sleep cycle.  Doing this will help you feel more refreshed in the morning, and even less likely to need an alarm clock.

Limit or Avoid Naps

Napping can help recharge your brain,  make you more alert, and improve your mood—but only if you do it correctly. Most experts recommend limiting your nap to between 10-30 minutes. Anything more than that could leave you feeling more tired and groggy than before. However, if napping causes you to have problems falling asleep later, it’s best to avoid them entirely.

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Avoid Caffeine and Alcohol in the Evenings or Late Afternoons

We all process caffeine and alcohol differently, but we know for a fact that both affect sleep negatively. Caffeine can stay in your system for up to 14 hours and alcohol can cause you to wake up as it is metabolized during sleep. If you’re a frequent consumer of either, start to pay attention to how your sleep changes with consumption and do your best to avoid it if it is interfering with your sleep.

Create an Environment for Dreaming

What’s your bedroom like? Is it a calming space? Or is it a cluttered, busy environment? What’s the lighting and temperature like? Your sleeping environment should tell your mind and body that it’s time to rest. Invest in a comfortable mattress and bedding. If that’s out of the budget, focus on keeping the clutter to a minimum and minimizing noise, light, and temperature extremes.

If You Have Any Issues, Consider a Specialist

Spending hours tossing and turning, dealing with a twitchy leg, or waking up randomly are all indicators of something else going on in the body. Many disorders go undiagnosed for years, leading to poor quality of life. If nothing seems to be working, see a sleep specialist to make sure you don’t have sleep apnea, restless leg syndrome, or any other disorder that can be easily treated.

Create a Routine That Workds Best for YOU!

Good sleep habits and rituals may be different for everyone, so find out what works for you and leaves you feeling the most refreshed and alert in the morning. You should generally not feel tired during the day. If that’s not the case, it is important to evaluate your sleep habits and create a routine that sets you up for a successful night’s sleep, which in turn sets you up for a successful day at work.

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