Today’s generation demands the people to use time on being busy and productive during the day to attain stability and success in life. However, most of us neglect to allot time on sleep or having good sleep hygiene. Truthfully, one big factor on the people’s productivity during the day is how they slept through the night. With that, here are some practical tips for good sleep habits:
- Creating a Sleep-friendly Environment. Evaluate your sleep room’s design if it is appropriate with the needed conditions of a good sleep. First, your room should be free from bright lights. Next, check if there are distracting noises that could possibly interrupt your sleep. It will be helpful as well if the surroundings smell clean and good. Lastly, make sure that the mattresses and pillows to be used are comforting and supportive to avoid body pains.
- Practice the Screen-free Hour Before Bedtime. In today’s generation, electronics are a necessity in studying, working or even just communicating with families and friends. Basically, using gadgets is already part of living to the extent of using gadgets before bedtime. However, the habit must be break. For better sleep, gadgets must be turned off a couple of hours before sleeping because study says that gadgets emanate blue light that reduces the production of melatonin which is the chemical in control of the circadian rhythms’ sleep-wake cycle.
As well, bright lights coming from phones, laptops, and other electronic devices, that eye perceives send signals to the brain to stay awake and alert.
- Keep Your Internal Clock Set. Sleeping and waking up at the same time every day including weekends and holidays set the internal clock of the body. It will be much easier for the person to have a good night sleep, wake up and avoid getting a hang-over from restrained sleep.
- Check the Nap-time or Avoid Napping at All. Most of the people find it useful to take a nap within the day to lessen the weariness and increase productivity. However, if the nap time is too late or after 5 o’clock in the afternoon, the result mostly is sleep deprivation on the actual sleeping time (say 9 o’clock pm forward, excluding the night-shifters). Thus, avoid napping late or avoid it at all.
- Healthy Diet and Exercise. Watch out for the foods and drinks your body intakes. Avoid consuming caffeine within five hours before your sleep, avoid eating fatty and salty foods at night, and make sure you are practicing a healthy diet. As well, exercise regularly except at night before your bedtime. When your body is healthy, your sleep will follow.
Having a good night sleep is really a factor in our great performance during the day. Sadly, people tend to neglect the time of sleeping to seemingly increase the productivity within the day. That is counter-productive. With that, consider the tips mentioned above however hard it may be. Once good sleep hygiene was already developed, surely it will have a great impact on the energy, determination, and productivity through the day. And later on, the lifestyle of the person with a qualitative sleep will be much more good, healthy and prolific.