This article is about how to sleep better and increase your productivity.
A single night of bad sleep can wreak havoc on your productivity for days to come. Sleep is critical for high productivity and well-being.
So, is there something you can do to sleep better at night? Yes, there is! I have 8 tips for you –
It’s better to get up during the night and go to the toilet, than to be woken up by a thirst.
Drink plenty of water during the day, and drink some water before you go to bed. If you have to get up to pee during the night, so be it – it’s better than waking up dehydrated like a mummy.
Tip: You are most dehydrated right when you wake up. Drink 2 glasses of water right after you wake up to get yourself going.
Reduce CO2 in your bedroom
Just 30 minutes of 2 people breathing in a mid-size room can increase CO2 in the room dramatically. High CO2 in the air is bad, because it can increase your heart rate. This leads to poor sleep.
Do you know why people weigh the least in the morning? It’s because we breathe out CO2 during the night. The carbon molecule in the CO2 we breathe out makes most of the weight we lose during the night – the rest is mostly sweat.
To sleep better, ventilate – a lot. Fresh air is important.
Tip: Some smart devices (body scales, thermostats, etc) can measure and track CO2 in the room.
Empty stomach – but not too empty
Digestion takes a lot of energy. For most people, sleeping on a full stomach makes sleep worse.
Tip: Sleeping on a completely empty stomach can also decrease sleep quality for some people. If you are hungry, try eating a banana before bed.
Make your bedroom as dark as possible. Remove any lights, including small LED lights. Blinking lights are the worst. Use the blinds.
The closer the bed time is, the less light you should expose yourself to. This will increase the sleep hormone melatonin production.
Tip: Try wearing an eyemask during the night for a week. If it helps, keep using it!
Tip: Dim all your displays in the evening.
Tip: “F.lux” for PC/Mac can automatically adjust the color temperature of your screen during the day.
Remove as much noise sources from your bedroom as possible.
This can be a challenge because you need fresh air too. Open windows brings noise, but they also bring fresh air.
Tip: Try wearing ear plugs.
Love your bed
You spend one third of your life in your bed.
You should get a bed that you TOTALLY love. You should love the mattress, the pillows, the bed sheets, your pajamas. If you don’t, get better ones!
Your bed and everything on it should feel great and be extremely comfortable.
Tip: Try buckwheat pillow. It helps you sweat less during the night and doesn’t deform.
Are you sensitive to caffeine?
Many people are sensitive to caffeine. I sure am. I discovered that when I don’t drink any, I will sleep much better.
In fact, most of my terrible nights were caused by caffeine.
Try this – don’t consume any caffeine for a week or two, and see if you sleep better.
Alcohol makes your sleep lower quality
Consuming alcohol is a trap. It might seem that you sleep just fine after consuming it, but the sleep will not be as restorative.
Alcohol also dehydrates.