How To Fix Your Sleep Schedule To Improve Productivity?
According to a CDC study, 35% of American adults aren’t getting the recommended 7 hours of sleep per night. When a person sleeps less than that each night, he or she accrues sleep deficit. Everyone knows that co-worker who’s always the first one in the office and the last one to leave. The one who answers emails at 1:30 am and have no issue catching the red-eye to get to a meeting. This individual probably appears very productive, but their sleep deficit is growing. After just 18 hours of being awake, cognitive functions such as memory, problem-solving and cognitive speed begin to dwindle.
Individuals who accumulate sleep deficit every night will develop serious health problems later on, not to mention a lack of productivity at work.
Here are some helpful tips to remedy your sleep schedule and improve workplace productivity:
1. Incorporate Sleep into your Schedule
Make it a point to write ‘sleep’ into your daily schedule and this tells you what time you must make an effort to go to bed. Even if you’re awake at your scheduled bedtime, don’t worry. You will eventually learn to fall asleep at that time. For individuals who find it difficult to fall asleep at a scheduled time, start by slotting your bedtime at fifteen minutes before you usually sleep. Then every couple of days push it back another 15 minutes. Eventually, you will arrive at an ideal sleep time.
2. Turn off Gadgets and Lights
One primary reason why we have poor sleep patterns is because of our increased exposure to artificial light. Circadian rhythms depend on your exposure to dark and light and this signals the brain when it should wake and sleep. Even though electricity makes it possible to light our environment 24/7, you still need to turn it off at night.
Light from laptops, phones, and electronics will keep you up.
3. Set up a Sleep Environment
Your office may be designed from productivity, but the bedroom is geared for sleeping. Set up your sleep environment by doing the following:
– install black-out curtains
– opt for a comfortable mattress
– opt for breathable and clean bedding
– keep the room temperature less than 67 degrees Fahrenheit
4. Engage in a Relaxing Routine
Activity and stress are not beneficial for sleep and this is why it’s essential for you to wind down before bedtime. Listen to relaxing music, take a warm bath, read a book or engage in deep breathing exercises to calm down.
By engaging in this routine, you build up a form of “muscle memory.” After several repetitions, your brain will immediately get triggered to fall asleep.
5. Pay Attention to Your Meal Times
Your circadian rhythms are affected by when you eat. According to Harvard researchers, a short fast before your routine meal time will help to reset your sleep pattern.
Therefore, follow this routine:
– Eat breakfast when you get up in the morning
– Do not eat three hours before bedtime
– Plan your last meal for the day twelve hours before next day’s breakfast
With these small changes, you will notice a marked improvement in your productivity. Get in touch with ViduPM to learn more.