Improve your Sleep Hygiene and Improve Your Day’s Productivity

Somewhere along the line, as a society, we no longer look at sleep as a necessity - but as some kind of luxury occurrence best left for weekends and holidays. Unfortunately our bodies didn’t get the memo. And although research continually quibbles about just what the right amount of sleep is for each individual, what we do know is we most of us aren’t even coming close.

The repercussions of skimping on our sleep are health risks like weakened immune systems, high blood pressure, heart attacks, strokes, and diabetes. We eat more when we are tired and typically we don’t plan healthy meals and snacks or grab for the good stuff when were already exhausted. More and more people complain about a lack of focus, being disorganized and inability to return to tasks after interruptions. And let’s not forget that we just mess up more.

In fact driving while sleep deprived has been compared to driving drunk and I’m sure your boss doesn’t approve of you going to work drunk. It’s time to think about how you can take some steps to wind down and get rested at the end of your day. No one wants to work in an office with someone who is consistently irritable or cover for their tardiness every morning.

I’ve always described myself as a person who didn’t need much sleep. But as I started to coach people on how to get more and better sleep - and my boyfriend constantly telling me I didn’t sleep enough - I decide to experiment with forcing myself to up the ante on my sleep hygiene. Preparing yourself for your day’s events begins with a good night’s sleep. It’s important to start off on the right track, so I’ve put together these 7  tips to help you enjoy an uninterrupted night of shut-eye.      

1.  Organizing yourself the night before can help to alleviate stress allowing you to benefit from a more restful sleep. Gather all materials that you will need for the next day. Prepare your lunch and breakfast to save time in your morning routine, finish your assignments the night before and have your bag packed and ready to go. When you are prepared, your mind can rest and stop racing about what needs to get done in the morning. Creating a routine of things you do before bed, as well as consistency in the time you go to sleep and wake up at will help your body gear towards a healthy sleeping pattern.  

2.  Wash your bedding and sleepwear regularly. Use all natural products when doing your laundry. A good mattress and pillow can help with back and neck problems and other health issues. Poor sleeping patterns can have a negative effect on the immune system, therefore increasing injuries and illness. Just as you must change your running sneakers to guarantee proper support, you must change your mattress every eight to 10 years. Spend a little extra to buy a top quality mattress. And while the mattress is about function, changing your pillow every six months is more about cleanliness and allergens. Older pillows carry our hair, skin mites and other naturally occurring “cast off” from our bodies that cause repository issues that don’t allow us to sleep well in the short term and can aggravate preexisting conditions. Air tight mattress and pillow covers work well. After all, over a third of your time is spent in bed, so it should be comfortable and inviting.

3.  Try not to exercise right before you go to bed. Instead, wake up half an hour earlier and begin your exercise routine as soon as you get out of bed in the morning. Exercise no later than early afternoon to give your body time to cool down fully. Another reason to exercise for at least 30 minutes per day is because people who exercise have an easier time falling asleep than non-exercisers do.  Some light yoga and stretching for five minutes can relax both your body and your mind before bedtime. Try deep breathing while counting sheep. Try counting your breaths. Breathe deeply in and out through your nose.

4.   Cut back on all caffeine products, but especially be mindful of your consumption before bedtime. Keep track of how much chocolate, tea, carbonated beverages, alcohol and coffee you drink. Instead, have a glass of water or juice. These healthier alternatives will not speed up your heart rate and keep you awake as caffeine products can. Avoid spicy foods and try not to eat at least three hours before you hit the sheets. If you are hungry, have a glass of milk. The serotonin will calm brain chemicals. The higher the level of serotonin, the more relaxed you will be and able to fall asleep easier.

5.  Give yourself enough time to get a pleasant and relaxing sleep. Your body and brain need to replenish. We often underestimate how much sleep our bodies really need. We think we can function on as little sleep as possible, but this is definitely not the case. Doctors recommend falling asleep before 11pm. Go to bed earlier than you normally would. This can also help you to avoid constantly checking the clock and worrying about getting up. Also, keep the same sleep routine even on the weekends. Have a 20 minute nap later in the day if you are tired. Don’t overdo the length of the naps or think you can catch up on your sleep on Sunday morning. If you are catching up on a short term sleep problem some extra Zs will work but if you have a chronic sleep debt you need to do more than a weekend sleep payment. Handle it like you financial debt. You need a plan and consistency.

6.  Gear down gently from a mentally and physically exhausting day. Try to watch something light-hearted on television before you go to bed, listen to soft music or read a calming book. Save repetitive and soothing chores for the end of the day, such as ironing or folding laundry. Pay bills and do heavy cleaning at least 2 hours before bed. Our minds continue to think about whatever we were doing before we fell asleep, so it is a good idea to create a restful mood for your mind and body. Turn off phones to avoid late-night disturbances and stop using your computer several hours before bedtime. Keep a notebook by your bed and record worries and task for the next day. This will help you clear your mind. After 20 minutes of unsuccessfully trying to fall asleep, get up and go into another room. The change of scenery will help you to get in the mood for sleep when you return to your bed.

7.  Create a conducive and healthy sleep environment. There is increasing evidence about ill effects related to any form of light in our bedrooms when we are trying to sleep. Exposure to artificial light at night as been linked to increased risk of breast cancer and also cause sleep, gastrointestinal, mood and cardiovascular diseases. In particular exposure to blue light emitted by our plethora of electronics and energy-efficient light bulbs may be especially so. Blue light is a potent suppressor of melatonin, a hormone that helps control sleep and wake cycles. 

Dim the lights an hour before bedtime to prepare your mind. It’s even suggested to use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin. Turn your alarm clock away from you it has a backlight or digital display. Make sure your blinds block enough sunlight or wear an eye mask and earplugs. Providing full darkness for your eyes will aid you in falling asleep faster. Invest in some black out window treatments and possibly a noise canceling devise like a simple fan.

Keep your bedroom at a cool temperature. You need lots of clean air space and a toxin-free room. Remove any candles or scented products that may be interfering with your sleep, and throw away piles of papers or old magazines in your room. Declutter any extra dust collectors that promote unhealthy air quality. Wash bedding and drapes in hot water to kill dust mites. Have you carpets cleaned periodically. And although we love our pets as family its best that we show that love outside of the bedroom if we want o get our best sleep possible.

The effects of sleep deprivation on our everyday performance can keep us from living up to our potential. Even a modest half hour lost per night can affect the way the body functions during the day.  By following these suggestions, you will see an improvement in your sleep patterns and wake up feeling refreshed and your workday will be more productive.  

About the Author:

Colette Robicheau is a Productivity Coach and Professional Organizer who helps declutter client minds and spaces to make room for more time, energy and money. Her company Organize Anything offers corporate, residential, and personal organizing services. Contact Colette at info@organizeanything.com or visit www.organizeanything.com or coletterobicheau.com .