Three tips for getting a good night’s sleep to boost productivity

It’s no secret that getting a good night’s sleep can boost productivity, but how exactly do you get a good night’s sleep?

Have you ever had those days where you wake up just as tired as you felt before you fell asleep? If you are someone who is getting eight hours of shuteye a night, but still feel groggy in the morning, you may need to look at the quality of sleep you are having.

In tis article we will take a look at some of the things which could be hindering your snooze.

1) Get the right bedroom furniture

The first thing you should address if you’re looking to get a better night’s sleep is your bedroom furniture.

Is your bed missing a few slats? Have a few of the springs in the mattress developed a mind of their own? As Divan Beds Centre points out: “A good mattress should never be underestimated as it can be the difference between a good night’s sleep and a poor one”.

Invest in a mattress which is tailored to your needs:

  • Memory foam: Great for support thanks to it moulding around your body, great if you’re a side sleeper.
  • Innerspring: This is one of the most common mattresses and uses coil springs to support you. This is great if you love a firm bed.
  • Air: An air mattress has been found to improve blood circulation and can help with pain points thanks to being able to adjust the firmness at any time.
  • Water: A water mattress provides support while reducing the chance of movement. Perfect if you’re a restless sleeper.

2) Eat well

A balanced diet has many benefits. Choosing the right food can help the body and mind function well, and choosing the right time to eat can have huge benefits on your sleep.

If you eat food that is high in fat, spicy food, alcohol or fizzy drinks close to bedtime you may find yourself up in the middle of the night with acid reflux. Cutting it out or just limiting it can have positive effects on your sleeping and overall health.

Another thing to watch out for is caffeine. According to research, you should stop consuming caffeine around 2pm– or at least seven hours before heading to bed.

3) Limit technology 

Screens and the blue light which they emit can increase alertness – not ideal when you’re trying to sleep. Instead, you should limit the use of technology in the evening and remove any temptation to use it out of the bedroom.

Technologies which emit blue light include:

  • Televisions
  • Mobile phones
  • Tablets
  • Gaming consoles
  • Computer monitors.

While technology and caffeine have been found to stimulate the brain, therefore boosting productivity, at some point it can begin to hinder it. Finding the right balance between sleep and lifestyle and developing a routine will help the brain adapt. 

Better sleep brings better productivity

With better sleep comes better productivity and with an increase in productivity comes:

  • Quicker reaction times
  • Improved decision-making skills
  • Improved memory
  • Increased accuracy
  • Reduction in the risk of burnout.

Small changes can have huge benefits all round.