According to studies, upwards of 70 million people deal with sleep deprivation or some other sleep disorder.
In a world where 9-to-5ers and entrepreneurs alike are routinely working more than 40 hours per week, this is a recipe for disaster that eats into productivity as much as wellness.
If you are not getting the right amount of sleep or the best quality of sleep, you will not be able to live up to your potential as a human and your quality of living will take a serious hit. Sleep is fundamental to your health, so you need to take it seriously.
As a professional, your process outside of work is just as important as the hours you put in on the clock. If you take care of yourself by getting plenty of fulfilling sleep, you’ll be able to show up to work early and remain focused throughout.
There are a few quality ideas that you can put into play when you are looking to hack your sleep and set up a routine sleep schedule. To this end, start out with these points so that your sleep takes its rightful place as a top priority for health and productivity.
1) Burn Energy And Stick To Your Sleep Ritual
If you can’t go to sleep right away, you need to set your life up so that you are able to burn some energy. Schedule a workout close to bedtime and make sure that you stick to this ritual.
It doesn’t have to be a particularly grueling workout — you can even just go for a walk or stretch if that suits you.
There are lots of yoga poses that you can use which will help you get a restful sleep that restores you.
Make sure that your bedroom is electronics-free if at all possible. Leave the phone outside of the bedroom and ditch the television. When you’re so caught up with the outside world, it’s difficult for you to relax your mind and body and fall asleep.
Cell phones also have blue light, which can hamper your sleep quality and make you wake up sluggish.
Consider taking a melatonin supplement before sleep as well, so that you will get much fuller sleep cycles.
2) Read And Meditate Before Bed
While you should stay away from electronics, reading before bed can be one of the best decisions that you make.
It stimulates your mind in a more relaxing way and can also help you to drift off to a good night’s sleep. Aside from reading, you will get much fuller sleep when you decide to take up meditation.
Meditation is a great way for you to unload the mental baggage of the day and build your focus.
Science backs that meditation is great for your brain and will allow you to better rejuvenate your body as you sleep.
3) Be Certain That You Have The Right Sleep Environment
Finally, it’s necessary that your sleep arrangement suits you best. Make sure you have a quality mattress and some covers that you will feel great about curling up beneath.
Block out light whenever you can, since it will throw off your sleep rhythm. But some curtains and drapes that block the sun out as much as possible so that you’re not tossing and turning all night.
If you can’t swing that, purchase a sleep mask instead.
4) Figure Out What Is Stressing You
It’s important that you also take inventory of your entire life and fix what you can. When you are not able to go to sleep, it might very well be because you have some things in your life that are siphoning mental energy.
If you are walking around stressed and burnt out, it can be difficult for you to even get into the relaxed state that comes with trying to go to sleep.
When you know what is bothering you, you will be better able to address it and move forward. If you fail to uncover the issue, it will keep permeating beneath the surface, keeping you up at night and making it incredibly difficult for you to doze off.
Consider getting in touch with a therapist that can help you out as well. When you set up an appointment with a mental health professional, they will be able to assist you in unpacking the stress and worry that is keeping you up. Sometimes this is a blessing in disguise because figuring out what is stressing you means that you can then do something about it.
For instance, if you observe your thoughts and feelings and realize that it is money issues keeping you up, perhaps you will then have the determination to fix it and dig yourself out of a hole.
5) Keep A Sleep Journal
You really won’t be able to get the sleep that you need unless you audit your sleep schedule. When you go over your sleep with a fine-toothed comb, you are better able to make alterations and ensure that you’re giving yourself the full 8 hours of sleep that you need each night.
When you are documenting the times you are going to bed and waking up, in addition to noting the quality of sleep and figuring out how you can optimize it, you’ll be in good hands and can count on nothing but the best sleep.
Sleep specialists often recommend that patients do this, not only so that they can account for their sleep time, but also remember dreams. Working this can help you build your presence to the point that you are not only getting the best sleep around but also able to lucid dream.
In addition to journaling, make sure that you learn all that you can about sleep and how you can get the most from it. You should also do what you can to get healthy and stay healthy because it will allow for better sleep that is healthy for you as a whole.
Don’t hesitate to get in touch with some sleep professionals that can help you out with any sorts of sleep problems you are having as well.
So there you have it. Use these tips for sound sleep so that your health is rejuvenated and revitalized. This way, you’ll be a productive professional and a happier human being overall.