March 10-16 is Sleep Awareness Week. Sleep is something that we often overlook due to all the busyness of life. People have very hectic lives and as such we overlook the very simple thing that will improve how we feel. It is ironic that sleep awareness week starts the same day that we spring forward and lose an hour, due to the start of daylight savings time.
Our mental health and wellbeing depend on sleep. The quality of sleep we have affects our day-to-day activities. Adults should typically get around 7-9 hours of sleep. Teenagers should get slightly more; around 8-10 hours. The added technology, after school activities and early school start times for teens adds to the sleep challenge. Getting good grades in school are dependent on quality sleep. Teens cannot focus if they are sleep deprived.
We have all heard about the blue light from devices that make it harder to fall asleep. The use of cell phones and tablets that emit this blue light affects melatonin. That is why it is recommended to stay away from the devices at least one hour before bedtime. In this day and age, so many of us rely on these devices.
Other factors can hamper a good night’s rest like having caffeine close to bed time, not establishing a regular sleep schedule, drinking alcohol close to bedtime, the mattress we sleep on and room lighting and temperature.
Did you know? It is best to sleep in a room that is as dark as possible. A darker room helps with circadian rhythm and increases the quality of sleep.
Get Your Sleep On
Improving sleep habits will take some effort and time but is well worth it. Considering that healthy sleep makes for a productive day and helps to reduce stress and aid in weight loss. Clearer thinking and more alertness are also gained with better sleep. It also helps our heart health. Waking up after a good night’s sleep elevates mood, helps with focus and productivity.
Sleep tips
- Disconnect from devices at least an hour before bedtime
- Get out of bed if you cannot fall asleep in 15-20 minutes
- Darken the room as much as possible
- Change sheets often and freshen pillows
- Limit caffeine and alcohol before bed
- Exercise increases quality of sleep
- Set a regular sleep schedule
Image credit: Olya Adamovich from Pixabay
5 replies on “Better Sleep for Increased Productivity”
Good tips…some days are so stressful it’s hard to get a real good night sleep.
Thank you, Sandy, Yes, I agree, it can be hard sometimes to wind down after a stressful day and get restful sleep. Maybe try to think about something relaxing or something that makes you smile.
Great pointers O’Nika. Thanks
Sadje, thank you.
You’re welcome ☺️