5 Ways To Sleep Better and Be More Productive

Research shows that about 1 in 5 of us has difficulty with sleeping. As well as this, there are many of us who have no biological problems getting to sleep, but who simply do not allocate enough time for sleep, which could be as a result of many things such as a hectic lifestyle, choice, or simple lack of awareness of what constitutes a good nights sleep.

A Good night’s sleep can increase productivity

From a work point of view the result is the same, research shows that getting a good night’s sleep can increase staff productivity. A study by Harvard Medical School, which looked at sleep habits and productivity, found that improvements to a person’s sleep schedule can lead to a 20% increase in productivity and much better health.

Therefore, improving sleep hygiene must be of interest to employees who are looking to get ahead and be healthier, as well as employers who are looking for a more productive workforce with fewer days of sick leave.

Research shows that to function at our best, adults need between 7.5 to 9 hours sleep per night

Just because many of us can function on less hours sleep, it does not mean we are working at our optimum. We just may not be aware how the lack of sleep is actually impacting us. Many of us have got so used to being tired that we have forgotten what its like to be wide-awake and alert.

What can we do to improve our sleep hygiene and be more productive?

Fortunately, there are many steps we can take to improve our sleep hygiene and I have listed some of the most pertinent ones below.

1.) Aim for at least 7.5 hours sleep every night. Keep a sleep diary or wear an automatic sleep tracker and track when you went to bed, when you got up and your total hours of sleep and how you feel as a result.

Tracking your sleep will help you to discover your natural sleep pattern and help you to become more aware of your sleep needs. You’ll be able to work out what makes for a good and bad night’s sleep and learn to practice excellent sleep hygiene.

I’d recommend this best-selling Fitbit Flex Sleep Tracker/wristband, ideal for the busy, time pressurized professional.

2.Trackers are not the only ways to improve sleep. This interesting sleep aid device from Dodow is pretty popular on amazon, averaging 3.5 out 5 stars from nearly 300 reviews.

It is a metronome containing a light system which reteaches you how to fall asleep without using medication.

They have over 150,000 users and is definitely worth a look. Click to view or buy on Amazon.

3. Consider taking a power nap in the afternoon if you have sleep debt. Studies show that 20 minutes sleep in the afternoon provides more rest than 20 minutes more sleep in the morning. The nap should last for between 15 and 30 minutes. While a 1 hour nap is more restorative than a 30 minute nap, – and leads to a greater improvement in cognitive functioning, studies show that an hour nap can make it more difficult to fall asleep at night, so tread with caution. Obviously, having an upright nap in a chair in the office or in the car at lunch-time can be difficult and so try this, best-selling Travel Pillow Bedtime Bliss which enables you to sleep upright in a chair, so you can have a snooze in a quiet corner of the office or even the car at lunchtime!

4.Sleep inducing pillow sprays seems to be effective. Thisworks Deep Sleep Pillow Spray is well-rated and very popular on Amazon with insomniacs, receiving an average of 4 out 5 stars from over 500 customer reviews. It’s a global best-seller and claims to be suitable for use during pregnancy, but best check with the doc. Click to try it or view it now.

5. Avoid caffeine after 3.00pm as it is a stimulant that can disrupt your sleep, and upset your sleep plans/schedules.

6.Take regular exercise but not within 3 to 4 hours of bedtime. Off course motivating yourself to exercise is not easy and it’s also not straightforward to keep track of activity to ensure that you are hitting your activity targets. I’d recommend this best-selling Fitbit Flex Activity Tracker/wristband, ideal for the busy, time pressurized professional. It comes with a pedometer to really help you track your mileage easily and accurately.

7. Create a relaxing bed time routine which could include meditation, relaxation techniques, taking a warm shower or bath, listening to soothing music such as this Sounds of Nature CD (featuring rain, waves and running water sounds), which is a very effective sleep inducer. Your routine could include drinking a warm cup of a non-caffeinated drink. Try this excellent, sleep and relaxation CD, titled, Sleep, Sleep, Sleep Now: Essential Guide to Deep Relaxing sleep.

Guidance for Employers

As employers you are recommended to educate and make your staff aware of good sleep hygiene practices as part of your well-being programme, as evidence shows that better sleep hygiene will improve both productivity levels and health levels.

3 Products that can help you sleep better

1.This interesting sleep aid device from Dodow is pretty popular on amazon, averaging 3.5 out 5 stars from nearly 300 reviews.

2.Thisworks Deep Sleep Pillow Spray is well-rated and very popular on Amazon with insomni

3.Relaxation CD, Sleep, Sleep, Sleep Now: Essential Guide to Deep Relaxing sleep.

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