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A Better Sleep for More Energy and More Productivity
“The worst thing in the world is to try to sleep and not to.”
F. Scott Fitzgerald
Your time is the most valuable asset you have. Study after study shows the primary difference between highly successful people and those who chase their tail is how they invest that asset, time. We talked about the Ultimate Time Management System that dramatically increases your productivity and revenue, HERE.
Now, I want to share with you some insights into an area of time management many people overlook. SLEEP! Yes, sleep plays a critical yet often neglected role in the entire time management field. Sleep takes about one-third of our day. Are you stressed or exhausted because you get too little? Or are still tired in the day even though you sleep eight hours?
The quality of sleep you get is far more important than the quantity. Eight hours in light sleep (caused by an active mind: thinking about your past, stressing about your future or generating new ideas during sleep) is far less effective than six hours of rejuvenating deep sleep where the body is truly relaxed.
The number one common place, which we generate great ideas, is in the shower. It means that your brain needs to rest in order to generate more ideas. So getting enough quality sleep is very important for you to be more creative, generate more ideas, and be more productive. So what is the fastest and most effective way to get a better and deeper sleep?
Here are 5 simple tips to achieve just that:
- Don’t eat after 8pm. Digestion takes up a huge amount of your body’s energy and drains it of the ability to regenerate at night. If it’s working hard on processing food, it’s working less on rest and rejuvenation. Don’t eat a heavy or fatty meal for dinner. Eat a light dinner and at least three hours before sleep. Don’t drink caffeine after mid-day because it can have up to twelve hours impact.
- Alcohol may seems to help you sleep faster but it reduces your sleep quality and you will have a headache when you wake up. So avoid drinking alcohol before bedtime. At night, drink enough liquid, such as water or juice, but not too much because it will result in frequent bathroom trips throughout the night. If your flight arrives at night, don’t sleep on the plane and don’t eat your food at least three hours prior to your bedtime at your next destination.
- Don’t take your phone into the bedroom. Turn it off, charge it somewhere else, and don’t turn it on until after you have gotten up, showered, had breakfast and are ready to enter ‘work mode’. If you often reach your phone to check messages while trying to sleep, you won’t be able to sleep easily and your mind won’t be fully relaxed. Give it up. The world will keep spinning.
- Put an alarm clock at the far corner in your bedroom or outside your bedroom where you can still hear it clearly and loudly. You will be forced to get out of bed to turn it off. Since you have already been out of bed, get on with your day in particularly when you have an exciting goal to look forward to. The best dream is when you awake. Rename an “alarm” clock as an “opportunity” clock. Wake up to inspiring songs or knowledge.
- Don’t use your phone as an alarm clock because your phone can be a distraction. Use an alarm clock. Don’t stare at the clock either when you’re trying to fall asleep or when you wake in the middle of the night. If you do, you will increase stress and make it even harder to fall asleep. So turn your clock’s face away from you.
- Prepare your bedroom for sleep. Dim the light at least two hours before bedtime. An hour before bedtime, dim or turn off all devices that have light e.g. your computer or your phone. Light tells your brain not to create melatonin yet because it is not the time to sleep. Instead of using your phone or computer, read a book, listen to an audio program or meditate.
- The bedroom needs to be dark, quiet, smell relax and be kept at a temperature of between 18C and 24C. Light sleepers find it useful to have multiple layers of blackout curtains, double glazed windows or a soundproof room, nice lavender smell from oil burners, sleepy spray on supportive pillows and comfortable mattress, and an air conditioning remote control. Many people also use an eye mask and earplugs.
- Have a structured relaxation routine. Before bedtime, program your body and mind to rest. Take a lot of deep breath and relax your body. Play relaxing sounds to sophisticated music created by NASA to help your brain and conscious mind wind down. If you prefer a warm bath before the above relaxation session, have a warm bath, not hot, at least two hours before bedtime so that your body has enough time to cool down. When your body temperature is decreased, you feel sleepy.
- To help your mind relax even more, have a pen and a paper, or a voice recorder next to your bed. When you wake up because you have an amazing idea, write it down or record it immediately so that you can forget and get back to sleep straight away.
Enjoy a Better Quality Sleep & Have More Energy!
Did YOU Sleep Better & Have More Energy?
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