Sleep matters

It's important to get enough sleep. Not only is getting a good night's sleep important for our physical and mental health, but accumulating data suggests that getting a good night's sleep also enhances productivity. Sleep, on the other hand, is often pushed to the bottom of our to-do lists in order to make more time for work, family obligations, or our social lives.

How to sleep better?

Organize

When it comes to getting things done, your Sanctuary Environment is everything. In the same way that you should have a designated work place, your bedroom should be favorable to rest and relaxation if you want to sleep well.

Make an effort to keep your rest area clutter-free, as this will make you feel lighter when it's time to turn in for the night. That doesn't mean you have to go bare in your bedroom; adding soothing elements like soft blankets and pillows will help you relax, while accents of relaxing colors like soft blue, pink, or green will help you relax.

It's common knowledge that if we want to get restful and quality sleep, we should keep technology out of the bedroom. It's not simply because of the digital distractions that keep your mind busy and prevent you from sleeping; blue light released by electronic gadgets has been shown to inhibit melatonin and disrupt our natural sleep rhythms.

Make it a rule to keep electronics out of the bedroom, and if that's not possible, use night mode on your gadgets, apps to block distracting or stressful websites, or blue light-blocking software.

Make the Most of Your Sleep Schedule

If you've ruled out physical conditions like insomnia or sleep apnea, your sleep deprivation is most likely due to a behavioral issue. You obviously know what time you should be sleeping, so what's holding you from going to bed on time? Are you working late to compensate for a "unproductive" day? Do you believe you have the right to have extra time at the end of the day, even if it means you'll be exhausted the next day? Or are you a victim of the plethora of entertainment options available to us? You're halfway there once you've figured out what's keeping you from going to bed at a reasonable hour.

The next stage is to develop a sleep regimen that you can keep to - you won't be able to become a lark overnight if you're a natural night owl! That doesn't imply you'll never be a morning person; the secret to changing your sleep routine gradually is to start small. To begin, determine how many hours of sleep you require to feel healthy - most adults require between 6 and 9 hours of sleep every night, but everyone is different. You can figure out what time you need to go to bed after you know roughly how much sleep you need to function at your best.

The time you wake up is just as crucial as the time you go to bed. While your extended weekend lie-ins may help you catch up on Zs, they will not help you make up for chronic sleep debt or reduce the long-term repercussions on your health. On weekends, try not to sleep more than an hour over your typical wake-up time, as most experts agree that sticking to a steady schedule is the easiest and best method to guarantee you receive appropriate rest.

Establish a Bedtime Schedule

We've all heard about highly successful people's morning routines... While it's true that a solid morning routine can help you have a productive day (though I'll pass on the cold shower, please! ), a decent bedtime routine is equally crucial. You may feel overworked, but setting aside time each day to practice a consistent nightly routine can help to quiet your mind and body, and you'll gradually train yourself to be ready for a good night's sleep by a specific time each evening.

Even 15 minutes is better than nothing if you're short on time, but ideally, you should set up 30-60 minutes for your evening ritual. It's entirely up to you how you spend your time, whether it's taking a soothing bath, reading a few chapters of a book, or engaging in meditation and breathing exercises.

Reconsider your daily routine

While nighttime may be the best time to get enough rest, how are your daytime habits affecting your sleep schedule? We adopt a comprehensive approach to productivity at Freedom because we believe that our capacity to attain our greatest potential is contingent on taking care of all aspects of our lives. Similarly, if we want to get a good night's sleep every night, we must also pay attention to what we do throughout the day.

One of the simplest things you can do is keep track of your caffeine consumption throughout the day. Excessive caffeine use might make it harder to fall asleep, as well as hinder you from falling asleep deeply. Caffeine can certainly help you get going and be more productive in the morning, but avoiding caffeine after midday will prevent any detrimental impacts on your sleep.

The effect of daylight on our circadian rhythms is another seemingly simple but sometimes disregarded component. Bright sunlight helps to adjust our internal clock, so try to obtain at least 15 minutes of it each day, preferably in the morning.

Combining the sun's effect with another free sleep-inducing activity – exercise – can help you get the most out of it. Exercising helps you fall asleep faster and enhances the quality of your sleep, according to studies. And the good news is that you'll see a difference right away. Even 30 minutes of moderate aerobic exercise can help you get a better night's sleep the same night! If you can't get outside to exercise, any form of indoor activity will suffice.