6 Proven Tips To Better Sleep

Sleep is unfortunately the victim of everyday trade-offs. Find out why prioritising sleep is fundamental to your performance and wellbeing.

We’ve all been there. You’ve reached the end of the day, and all you want to do is relax and destress from a hard day’s work. So instead of listening to your body’s plea for some shut eye, you override it by throwing on an episode from a popular series under the disguise of ‘me time’.

While it may seem like a good idea in the moment, there’s no doubt about it – poor sleeping habits hurt productivity. Science backs this up, showing that when deprived of sleep we feel more stressed, find it hard to distinguish between important and unimportant work, and our logical reasoning, memory, decision making, and concentration all become compromised. Not only do you lose your cognitive capacity and the ability to regulate emotions, but insufficient sleep can also lead to long-term health problems.

You really can’t overlook the importance of sleep when it comes to performing at your peak. If you need any evidence of this, you just need to look to the world of elite sport. Sleep is essential for athletes, and in recent years, it’s become clear that both the quality and quantity of sleep obtained by elite athletes can be the difference between winning and losing. One study out of Stanford showed that basketball players who increased the amount of sleep they got demonstrated a 9% improvement in accuracy when shooting the ball. The amount of sleep an athlete gets can not only predict how accurate they’ll be, but also how quickly they’ll act, how many errors they’ll make, and the likelihood they’ll avoid an injury. The bottom line is, sleep is a vital component to any elite athlete’s performance strategy.

Moving away from the sporting field and back to the professional field, simply increasing your depth and hours of sleep can give you the extra edge needed to succeed in your endeavours. Especially when you think about the importance of making good decisions and building strong relationships, two things that are hard to do when you haven’t slept enough.

So how much sleep do you need? Studies have proven seven to nine hours is the optimal amount of sleep needed for the average adult. Some people maintain they need less sleep, but this is commonly because we tend to be unaware of the degree to which our performance suffers.

If you’re motivated to increase your productivity by getting better sleep, here are a few tips:

Stick to a schedule

Create a good sleep routine by going to bed at the same time and waking up at the same time, ensuring you are getting your 7-9 hours. This will allow your body to regulate its internal clock, which in turn can often improve your quality of sleep.

Avoid looking at screens before bed

You’ve likely already heard this advice – shut down your computer, put your phone away, and turn off the TV at least an hour before bed. Those devices emit blue light, which suppresses the production of melatonin, the hormone that promotes sleep.

Create a restful environment

Create a room that's ideal for sleeping. Often this means cool, dark and quiet. Research shows that sleeping in cooler environments lends to longer, higher-quality sleep. If you live with a roommate, a partner who snores or in a noisy neighbourhood, try earplugs.

Exercise, but not right before bed

Regular physical activity can promote better sleep. That being said, if you do it right before bed your body temperature and heart rate will still be up which can make it harder to fall asleep.

Release your worries

Try to alleviate your worries or concerns before bedtime. Jot down what's running through your mind and then set it aside for tomorrow. Focusing on what you’re grateful for can also cultivate more positive thoughts and help to quiet the mind.

Pay attention to what you drink

The stimulating effects of caffeine can take hours for your body to process and be disruptive to your sleep cycle. If you do have an afternoon coffee, it’s advised to stick to a 2:00 pm cut off. Drinking alcohol in the evening should also be avoided. While it can help you fall asleep, it prevents you from getting the deep restful sleep you deserve.

If you would like to learn more about how I can support you in thriving at work and in life, book a free discovery call with me. I’d love to connect with you!