Getting quality sleep has become a struggle for many people to the point that Centers for Disease Control and Prevention (CDC) has considered insufficient sleep as a serious public health issue. In a CDC study, 35 percent American adults fail to get enough sleep. Lack of slumber poses severe problems in our health and productivity.
Doctors consider sleep along with diet and exercise as daily routine activities that regulate the quality of our overall wellness. While you can still perform your tasks even if you fail to do your workouts for weeks and do fasting for days, you can instantly feel the effects of sleeplessness. A night without sleep can make you irritable, distracted and unproductive in the morning. Even a less than ideal (at least seven hours) shuteye for three successive days can bring down your alertness and focus that even massive dose of caffeine cannot compensate.
Moreover, chronic sleep loss can lead to serious health issues such as diabetes, cardiovascular disease, obesity, depression, and some forms of cancer.
Getting enough sleep also improves your job performance. Experts say a regular dose of satisfying shuteye improve your attention, memory, and learning. These mental functions help you enhance your productivity at work. In fact, a recent study found out that extra time of sleep can convert to wages that can account for thousands of dollars.
But here is a caveat. Getting quality sleep is just a component, but not enough on its own to make more money. It may increase your mental powers leading to more productivity but cannot take place without proper personal scheduling and planning. Nevertheless, in a world that is getting busier and more distracted more and more, getting enough slumber is a needed powerful addition to your aim for more income and job fulfillment.
Need for sleep preparation
Sleep does not come easily to many people. They first need to perform habits that cue their mind that it is time to sleep. Here are some habits you can do to put yourself to sleep:
Create a sleep schedule
We all need to plot the time we need to sleep in our priorities list to make sure you get enough of it. The ideal sleep time, according to experts is nine p.m. to five a.m. While this is too early by today’s standards, sleep therapists said the timeline is in line with our natural response about our environment. If possible, we need to follow our hunter-gatherer ancestors’ bedtime routine: they fall asleep when darkness enveloped and woke up when the sun was about to rise.
Do workouts daily
Activities that move your muscles and make your sweat prepare you to sleep. The more energy you exert during exercise, the better. A 10-minute walk is enough if you have health problems that prevent you from doing heavy workouts. Just make sure you stop your workouts at least three hours before bedtime.
Go out and get sunlight exposure
Exposure to sunlight keeps our sleep-wake cycle (also known as circadian rhythm) in order. It also signals our body to start producing melatonin and serotonin, hormones inside our body that have many functions, including maintaining our circadian rhythm.
Check your diet
Your food choices and how you consume them can significantly affect the quality of your sleep. Consuming foods that can upset your bodily systems such as pizza, sugary snacks, and spicy foods as well as caffeinated and alcoholic drinks hours before sleep can interrupt our sleep pattern. Feasting on a heavy meal is another way to disrupt your slumber.
Prepare your bedroom beforehand
Your look and feel of your room can determine the quality of your sleep. As such, you must ready your room hours before you hit the sack. Turn on your air-conditioning and set the temperature to 65 degrees. Dim the lighting of your room and light aromatherapy candles. Also, prepare your pillow and mattress for use.
Turn off electronic devices
Quit using your laptops, smartphones, televisions, and tablets as they alert your minds. Whenever possible, keep them out of your bedroom. Your room must be an exclusive venue for sleep, sex, and family bonding without electronic devices and not an extension of your workplace.
Do some sleep rituals
Performing any sleep routine leads to quality sleep in the same way as eating an appetizer commences a meal and doing warm-ups ready your body for a workout. Reading a book, doing some mindfulness meditation and saying a prayer are some of the activities that bring down your energy levels and prepare you to shut your eyes for the rest of the night.
Ethan Wright is a health enthusiast who believes every great day begins with a good night sleep. He is currently a researcher and writer for BeddingStock, an online retailer of gel memory foam mattress in the USA. When not wearing his writing hat, you will see him traveling to places with his journal.