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Productivity: 10 Tips for Better Sleep

Tabassumul Jannat Blog Leave a Comment

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Sleep might be the most important aspect of building a great business, and having a high performing body.  It is also, one of the most overlooked aspects considering the focus on diet and working out.

Ask Grandma her “expert” opinion and you’ll get an earful of advice on sleep needs and strategies:

Everybody needs a good eight hours of sleep.
A heavy meal makes you sleepy.
Snacks before bedtime aren’t good for you.
Sleep before midnight is best.
Early to bed, early to rise, makes a man healthy, wealthy, and wise.
Older people need less sleep.

Just a friendly warning: Grandmother psychology is sometimes on target, but not always.

10 Tips for Better Sleep

 

1. Put Your Neck in ‘Neutral’

Blame your pillow if you wake up tired with a stiff neck. It should be just the right size — not too fat and not too flat — to support the natural curve of your neck when you’re resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck.

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Tip: Use good posture before bed, too. Don’t crane your neck to watch TV.

 

2. Try a Leg Pillow for Back Pain

Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your low back less.

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Tip: Do you sleep on your back? Tuck a pillow under your knees to ease pain.

 

3. Block Your Clock

Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake .

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Tip: Put your alarm clock in a drawer, under your bed, or turn it away from view.

 

4. Nix Naps

You’ll rest better at night. But if you have to snooze while the sun’s up, keep it to 20 minutes or less. Nap in the early part of the day.

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Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.

 

5. Power Down

The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.

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Tip: Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.

 

6. Eat Right at Night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.

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Tip: Finish eating at least an hour before bed.

 

7. Lower the Lights

Dim them around your home 2 to 3 hours before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.

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Tip: Use a 15-watt bulb if you read in the last hour before bed.

 

8. Beds Are for People

A cat’s or a dog’s night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed.

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Tip: Ask your vet or animal trainer how you can teach your pet to snooze happily in its own bed.

 

9. Set Your Body Clock

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you’ll be able to nod off quickly and rest soundly through the night.

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Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!

 

10. Work Out Wisely

Regular exercise helps you sleep better — as long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed.

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Tip: Gentle mind-body exercises, like yoga or tai chi, are great to do just before you hit the sack.

 

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Tabassumul Jannat is Content Creator at MetaKave. She loves to travel and listen to music. While she is not busy she might possibly be enjoying cooking.

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