7 Simple Tips to Help You Improve Your Sleep Patterns and Boost Productivity

You definitely don’t want to stay lazy and stressed all day long. Do you? Unfortunately, most of us don’t prioritize good sleep habits. An average adult requires 7-9 hours of daily sleep on average, and most of us don’t even make it to 6 hours. There are distractions that don’t let us sleep, while some individuals cannot stay asleep despite lying in bed for a long time.

A healthy lifestyle includes getting enough sleep. Still, how many of us try to make healthy sleeping habits work? The consequences of poor sleep patterns are more than its effects on our productivity; it can also have adverse effects on our health. Before you diagnose yourself with insomnia, use these simple tips to improve your sleep patterns and boost productivity.

1. Say No to Stimulants Before Bed Time

This is one of the most common mistakes made by people with sleep disorders, including me. Using stimulants, such as nicotine, caffeine, or alcohol, before bed time affects the quality of our sleep. Caffeine is a popular drug found in coffee, tea, chocolate, and other items. It is a stimulant that we use to stay alert at work throughout the day.

If you take a cup of coffee or tea right before sleeping, you are one-step closer to a poor night’s sleep. You will stay up longer in bed, staring at the ceiling or even playing games on your phone. Similarly, alcohol and nicotine are stimulants too. Excessive use of nicotine can cause insomnia and other sleep disorders.

Stop caffeine or nicotine intake six to eight hours before sleeping. This ensures that any previous intake is broken down before sleeping, and you are all set to get a good night’s sleep.

2. Fix Your Sleeping Environment

Do you wake up with a sore and achy body? Your sleeping environment may not be set well. Using a comfortable mattress or pillow can reduce neck, back, and body pain. Identify your sleeping position and select a suitable pillow. If you are a stomach sleeper, use a pillow suitable for stomach sleepers.

If you are a back or side sleeper, an organic buckwheat pillow will come to your rescue. A buckwheat pillow is filled with buckwheat hulls that adjust themselves based on your neck’s position, giving you relief from neck and back pain.

If you experience hot flashes or night sweats during sleep, try to use a hydraluxe pillow or any gel-based pillow designed to cool the body. You can also use a water-filled pillow to keep your head cool all night long.

3. Be Consistent

Being consistent is vital, and it applies to your business and sleep habits. Most of us do not understand the importance of consistency, and this deprives us of a good sleep. Make a schedule and follow it religiously. Use your smartphone to schedule activities or set reminders if you tend to forget things.

Set an alarm 30 minutes before bedtime to give yourself time to finish up activities before sleeping. Cancel any sources of light before sleeping because they can be distractions that wake you up in short intervals. If you are scared of the dark, leave a dim light bulb turned on in a corner of your room.

4. Practice a Relaxation Technique

It is essential to unwind before your bedtime. Relaxation techniques help the body and mind relax, and you can fall asleep easily. Some of the common techniques include meditation, yoga, deep breathing, and exercises that relax your muscles.

Meditation is a relaxation technique that helps your mind wander off and focus on your breathing. It is an excellent way to relieve stress and anxiety, and it can help you sleep better. You can also try deep breathing exercises to relax.

5. Consistent Exercise

Exercising is an excellent remedy for people experiencing sleep difficulties. Physical activities help relax the body, and the body’s temperature drops after exercise, encouraging sleep. Exercise, even for 15-30 minutes a day, is better than not exercising at all.

You can develop a morning or evening exercise routine that fits your schedule. Avoid exercising right before bed time because it can cause sleeplessness. Early morning exercise or hours before bedtime is optimal for better sleep patterns.

6. Create a Comfortable Sleep Area

The bedroom should be used for sleep only, and you should create a comfortable area. The ideal sleeping area is a cool, dark, and quiet environment. Choose bedding and sleepwear that is comfortable, and ensure the temperature is comfortable for you.

Use light-blocking curtains or shades to mitigate light from outside that can affect the quality of your sleep. You can also use earplugs to minimize noise interruptions.

7. Consult a Professional

If you have tried these tips without success, consult a professional. Sleeping difficulties are treatable, and it doesn’t have to be a lifelong problem. A professional can help you address any underlying sleep disorders or give you methods to improve your sleep patterns.

Final Thoughts

Good sleep patterns are crucial to our health and productivity. Consistent sleep routines can improve overall health, reduce stress, improve memory, productivity, and cognitive abilities. Don’t procrastinate on sleep. Try these tips, and you’ll be amazed at how much better you feel during the day.