Most people sleep less than recommended and are under-performing at work because they think that they are getting enough sleep. A good night's sleep is not just about the quantity of hours but also the quality (i.e. whether is interrupted or smooth). Quality sleep won't grant you immunity from stress or illnesses; but sleeping for 8 hours can have a positive impact on your health and your ability to successfully manage your daily challenges at work.
According to Bradberry (in a Forbes article), pulling an all-nighter may be productive in the short-term but skipping sleep to work can be detrimental to your ability to focus, mood, and higher-level of brain functions for the days to come. Furthermore, research showed that sleep deprivation could have the same effect on your body as physical stress or illness, causing you to overproduce white blood cells as if you are fighting an infection.
This is why, it is very important to give your body the restorative rest it deserves. Here are 4 ways to improve your sleep:
1. Create a Conductive Sleeping Environment
Make sure that your bedroom is relaxing and welcoming by removing unnecessary distractions like the television. Keep the room temperature cool and use curtains to block light.
2. Avoid Indulging in LED Lights
Aside from the television, avoid using hand phones and tablets before going to sleep. This is because LED lights can suppress melatonin levels. The hormone melatonin plays a role in your natural sleep cycle.
3. Avoid Drinking Caffeine
Caffeine is a strong stimulant that may interfere with sleep by increasing your adrenaline production and blocking sleep-inducing chemicals in the brain.
4. Create a Sleeping Routine
Learn how much sleep you really need and stick with it. At least 6 to 8 hours of sleep is ideal for teens and adults. You may also develop calming rituals such as taking a warm bath or listening to relaxing music.
Hope you have a wonderful rest!
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| https://www.flickr.com/photos/epsos/6749663099 (Image Credits: epSos .de via Flickr) |
This is why, it is very important to give your body the restorative rest it deserves. Here are 4 ways to improve your sleep:
1. Create a Conductive Sleeping Environment
Make sure that your bedroom is relaxing and welcoming by removing unnecessary distractions like the television. Keep the room temperature cool and use curtains to block light.
 |
| https://www.flickr.com/photos/planetchopstick/497736998 (Image Credits: planetchopstick via Flickr) |
Aside from the television, avoid using hand phones and tablets before going to sleep. This is because LED lights can suppress melatonin levels. The hormone melatonin plays a role in your natural sleep cycle.
3. Avoid Drinking Caffeine
Caffeine is a strong stimulant that may interfere with sleep by increasing your adrenaline production and blocking sleep-inducing chemicals in the brain.
4. Create a Sleeping Routine
Learn how much sleep you really need and stick with it. At least 6 to 8 hours of sleep is ideal for teens and adults. You may also develop calming rituals such as taking a warm bath or listening to relaxing music.
Hope you have a wonderful rest!
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