10 Hacks To Optimize your Sleep and Get Better Performance Anywhere
Sleep and performance go hand in hand.
Ask any high-performing individual and will get the same response.
Jeff Bezos once said that "if you shortchange your sleep, you might get a couple of extra 'productive' hours, but that productivity might be an illusion. When you're talking about decisions and interactions, quality is usually more important than quantity."
But it's not only Bezos -and other high-achievers who understand the importance of a good night's rest.
Science has proven that getting high quality sleep comes with lots of benefits, like:
- boosting your hormones
- increase longevity
- strengthen your muscles
- makes you perform well by morning
So if you want to be more productive during the day, then read further and learn 10 hacks to optimize your sleep routine!
1. Get a mattress
This is where all begin.
If your mattress is not comfortable and well supportive then you're probably not having the quality of sleep you deserve.
Your body needs to get rested properly in order to wake up refreshed and ready to tackle the day.
If you want to optimise your sleep, always start with the mattress.
2. Avoid caffeine 6 hours before bedtime
Most people are used to taking caffeine late in the afternoon, and it gets to affect their sleep at night.
Although caffeine affects people differently, it certainly deprives good sleep at some level so it is better to avoid it at least 6 hours before bed.
Remember that caffeine is in coffee, soda, iced tea, chocolate, and various over-the-counter medications.
3. Don't drink alcohol
Falling asleep after having a few drinks may seem easy, however could have negative effect on your sleep quality and hormones.
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns.
Furthermore it alters nighttime melatonin production, which plays a key role in your body's circadian rhythm.
If you want to optimize your sleep you better avoid alcohol before bed.
4. Protect yourself from blue light
Blue light happens to be one of the reasons why you can't have high-quality sleep.
The blue light comes from your tv screen, phone, and laptops is destroying your sleep because too much of blue light in your system affects your brain, and also decreases melatonin -the hormone that tells your body when its time to sleep.
You can avoid blue lightly using blue light blocking glasses, shut down all your electronics a few hours before going to bed, and also increase your phone's warm light.
5. Invest in sleeping aids
If you do your research, you will discover that there are lots of high tech sleeping aids that can help you get the required seven to nine hours of uninterrupted sleep.
Investing in sleeping aids like an acupressure mat, an orthopaedic pillow or sleep headphones could make a big difference at your sleep quality and as a result that will lead to better mood and performance when you're awake.
6. Meditate before bed
It is almost a norm for the minds of so many people to still be roaming even while they are trying to sleep.
People get to think about incomplete work, things they will do by morning, the time they would wake up and prepare their kids for school, etc. But all these thoughts keep your mind busy and prevent you from having high-quality sleep.
Meditation can create the inner conditions needed for a truly restful night.
7. Put away all your electronics
Electronics and your smartphones are a big sleeping distraction. Cultivate the habit of not using any electronic device at least 30 minutes before going to bed and you will fall asleep faster while the quality of your sleep will get improved.
Use the bedroom for sleep and sex only; do not watch TV, listen to the radio, eat, or read in bed.
8. Make sure your room is dark and cool
Light has a huge negative impact on your sleeping habit, and the same goes for temperature.
If you want to sleep well, make sure your room is completely dark and regulate bedroom's temperature between 62 and 68 degrees Fahrenheit (15-20 degrees Celcius). It may sounds frosty but it is worth a try as you will experience a high quality and long sleep.
9. Optimize your bedroom
Bedroom environment is one of the most important factors in getting a good night's sleep.
These factors include temperature, noise, external lights and furniture arrangement.
In order to optimize your bedroom environment, try to minimize external noise by using a white noise machine and make sure that it's a relaxing, clean and enjoyable place.
Check out all the sleep gadgets for your bedroom optimization.
10. Take a relaxing warm bath or shower
Researches have shown that having a warm bath at night can increase your chances of having a proper sleep. The warm water makes you more relaxed and calms your nerves, which allows you to sleep well.
The bottom line
Sleep plays a key role in your health as well as in your performance.
It makes you stronger and more energized by the time you are up.
If you are interested in optimal health and top performance at any aspect of your life, then you should make sleep a top priority and incorporate some of the hacks above.
Remember, a truly great morning starts the night before.