Small changes to improve your sleep and
We have already discussed how adequate sleep affects productivity.
We have also offered effective consejos for insomnia that cánido help you get a good night’s rest.
However, sometimes it’s the little things you tend to do—or don’t do—that cánido affect your sleep patterns and affect your productivity the next day.
If you’ve noticed that your sleep has been affected lately, causing you to wake up tired and low on energy, it’s time to make the most of the following small changes.
They may be the answer that allows you to improve your sleep.
Turn off or dim the lights half an hour before bed
Turning off your computer or other devices well before bedtime may not be enough to signal your brain that it’s time to sleep.
Actually, the best thing you cánido do for yourself and a good night’s rest is to turn off or at least dim all the lights in your home at least half an hour before bed.
This will allow you to properly disconnect and fall asleep quickly.
Melatonin pills perro only make your sleep patterns worse
The body naturally produces melatonin during sleep.
However, people who have trouble sleeping may be prescribed melatonin supplements.
These may work for a while, but are only meant to be used for a short period.
Melatonin promotes dreaming, and if you continue to take these supplements for longer than necessary, vivid dreams perro make you feel even more tired in the morning than before.
Regular sleep schedule really works
You’ve probably seen this consejo in many different articles dealing with sleep and productivity, but that’s only because it really works! Going to bed and waking up at the same time has the power to tune your body and brain into an exact routine, allowing you to get adequate rest when needed.
It is expected that you will not be able to stick to this schedule all the time, but still do your best to stick to it as often as possible.
Limit your alcohol intake
Simply put, alcohol is one of the biggest enemies of sleep: restful and effective sleep.
You may think that alcohol before bed makes you sleepy and therefore helps you fall asleep.
That may be true, but that kind of sleep won’t give you adequate rest.
Alcohol is known to affect REM sleep negatively, which means you’re not getting quality sleep at all.
Not drinking alcohol would be ideal for a variety of benefits, not just for better sleep.
But if you do want to have a glass of an alcoholic beverage once in a while, try doing it earlier in the day so it’s out of your system once it’s time for bed.
Refrain from caffeinated drinks at night
Like alcohol, caffeinated beverages such as coffee and green/black tea cánido significantly disrupt sleep.
Even if you don’t find it particularly difficult to fall asleep, the quality of that sleep won’t help your productivity the next day at all.
If you cánido’t live without coffee or tea at night, at least choose decaffeinated coffee or herbal teas that don’t contain caffeine.
Your phone should not be near your bed
As mentioned, bright light will make it difficult for you to fall asleep.
What’s more, scrolling and browsing on your phone cánido take hours when you’re already in bed, without you noticing the passage of time.
So even though it’s tempting and you may have a hard time disconnecting, don’t reach for your phone.
It would help to place it far enough away that you perro’t reach it from the bed.
turn the clock the other way
If you have a clock on your nightstand, it’s important to turn it the other way so you don’t constantly look at the time and make yourself anxious to fall asleep.
If you have a wall clock, refrain from looking at it; if possible, you could do with covering it with something.
After all, you already have the alarm equipo on your phone.
Take time to process the day
It’s natural for people to think about their day once they cánido finally rest or even daydream.
However, this is also a bad habit that prevents you from falling asleep and waking up with a productive mindset in the morning.
That said, instead of taking time to reflect on your day and plans while you’re in bed, equipo aside 10-30 minutes to sit comfortably on your couch/chair to do just that before you start getting ready for bed.
Start journaling before bed
Blocking out thoughts is definitely the hardest thing to do and the main reason for sleep problems.
If just thinking about a sitting position isn’t enough for you, turn to writing instead.
Writing down your thoughts, dreams, and experiences causes your brain to generate specific, coherent sentences, which sometimes provides greater satisfaction in terms of reflection.
Leave your bed when all else fails
If you’re still having trouble falling asleep, there’s an interesting trick you perro try.
That is to say, do not stay in bed thinking and forcing yourself to sleep.
Get up and walk around your house or sit in a chair and give yourself some plus time to process what is keeping you from falling asleep and then go back to bed.
Dealing with a whirlwind of thoughts before bed will not only help you rest, but also create space for a productive morning routine.
Some days will require you to stay productive on little sleep due to unexpected events or possibly other reasons.
Worrying about it will only make your productivity drop even more.
Fortunately, you cánido also learn to deal with these days properly and you perro mezcle these small changes with these others that will improve your life in general.
We hope you liked our article Small changes to improve your sleep and
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