I appreciate a good productivity hack as much as the next person, but even I must acknowledge that there are only so many ways to optimize your waking hours. Through years of careful observation of my own productivity patterns, I’ve come to realize that a restful night’s sleep often determines the success of my day. Science lends weight to this notion.
Research conducted by the American Academy of Sleep Medicine reveals that individuals consistently obtaining only five to six hours of sleep, as well as those with less than five hours of sleep, experienced 19% and 29% more productivity decline, respectively, compared to those who consistently enjoyed seven to eight hours of sleep.
A good night’s rest is fundamental to our mental and physical health. When you feel groggy after a night of poor sleep, your motivation and productivity at work tend to plummet. Over time, this can lead to a vicious cycle of insufficient sleep and low productivity that’s challenging to break free from. Let’s delve into how sleep affects productivity and explore ways to achieve a good night’s rest.
How Poor Sleep Affects Productivity:
No matter how efficient your time management techniques are, tools like Pomodoro timers, time-blocking, and noise-canceling headphones can only take you so far if you’re sleep-deprived. So, why is sleep so crucial for productivity? The Sleep Foundation highlights several reasons contributing to this connection:
- Lack of Focus: Inadequate sleep impairs your ability to concentrate deeply. While you might manage routine tasks without a full night’s sleep, more complex work becomes increasingly challenging.
- Increased Errors: Fatigue leads to slower reaction times, resulting in more mistakes and emissions, which are hardly conducive to impressing your boss.
- Emotional Amplification: Everyday workplace stress and irritations feel far more overwhelming when you’re sleep-deprived. Subpar sleep can even contribute to more profound mental health issues, extending beyond workplace irritability.
Compounding these issues, stress from work or personal life often makes it harder to get a good night’s sleep. We’ve all experienced those late nights fretting over impending deadlines or struggling to wind down after a hectic day. Poor sleep, unfortunately, feeds into workplace stress, which, in turn, disrupts your sleep—a daunting cycle. If you currently find yourself trapped in this pattern, it’s time to pause, take a step back, and reconsider your sleep habits.
While you might not have control over work deadlines, you can influence your nighttime routine. Here are five strategies for improving your sleep and enhancing your productivity the following day:
How to Achieve a Good Night’s Rest for Enhanced Productivity:
Maintain a Cool Sleep Environment:
While snuggling into a warm bed in cozy pajamas is inviting, it’s essential to keep your sleep environment cool. The ideal room temperature for a restful night’s sleep is around 65 degrees Fahrenheit. Even during colder seasons, it’s possible to balance coziness and coolness by selecting bedding and sleepwear made from materials that help regulate your body temperature. Products like the Rest Duvet Evercool™ Cooling Comforter and Evercool+™ Cooling Starter Sheet Set utilize temperature-regulating technology and moisture-wicking fabric for a comfortable night’s sleep.
Establish a Consistent Bedtime Routine:
Irregular sleep patterns can have a range of negative health effects. Sticking to a well-planned bedtime routine can help you fall asleep faster. Activities like reading, meditation, and journaling serve as peaceful signals to your body that it’s time to rest. If journaling doesn’t appeal to you, research indicates that even jotting down a quick to-do list can make a significant difference in falling asleep more quickly. The key to maintaining a bedtime routine is to make it an activity you look forward to throughout the day. This can involve self-care rituals like a soothing skincare routine, tailored to help you unwind at night.
Regular Exercise:
A compilation of 29 studies adhering to guidelines set by the American College of Sports Medicine reveals that exercise either improves sleep quality or duration. Encouraging people to exercise more is easier said than done. At-home workouts can be a convenient solution, with platforms like The Pilates Class offering virtual classes that save time and provide quick workouts from home. You don’t need to overexert yourself; according to Johns Hopkins, just 30 minutes of aerobic exercise can affect your sleep the same day. Beyond better sleep, exercise can lead to improved mental health, making it easier to fall asleep.
Limit Screen Time:
You likely already know that excessive screen time is detrimental to restful sleep. Numerous studies support this fact. A recent 2022 study found that increased screen usage on mobile phones is linked to a higher likelihood of sleep problems, especially among teenagers and young adults, particularly females. To improve sleep quality, make shutting down your devices early a part of your wind-down routine. The National Sleep Foundation suggests reducing screen exposure starting two hours before bedtime. While this may be too long for many people, even half an hour of screen-free time can be beneficial. If you’re attached to your phone, consider placing it on your dresser across the room or in another room entirely. Alternatively, you can opt for a charging tray that lets you charge your phone without using it in bed, preventing late-night scrolling.
Maintain Consistency:
Although sleeping in on weekends or whenever possible may be tempting, sticking to a consistent wake-up time can significantly improve your sleep. A study from 2016 found that teenagers disrupt their sleep schedules by altering their sleep patterns. Whenever possible, aim to go to bed and wake up at the same time every day. Consistency also forms the foundation for building enduring habits, making your entire routine as indispensable to your daily life as your morning coffee.
Essentials for a Restful Night:
REST Evercool Cooling Comforter: This comforter offers advanced moisture-wicking technology to keep you cool and comfortable throughout the night.
REST Evercool Cooling Sheet Set: Specifically designed for hot sleepers, this sheet set will keep you dry and well-rested.
HATCH Restore 2 Alarm: This device allows you to customize a calming bedtime routine with simulated sunset lighting and soothing sleep sounds. It gently wakes you with sunrise light and a calming alarm.
NODPOD Weighted Sleep Mask: Like a weighted blanket for your eyes, this mask provides deep-touch pressure for soothing headaches and calming restless minds, aiding in restful sleep.
BYNACHT Sleeping Balm: Apply this balm to your pulse points, under your nose, neck, chest, and soles of your feet to support a good night’s sleep with 100% pure essential oils.
LAKE Pima Cotton Tank-Short Set: These breathable pajamas improve sleep quality, especially when combined with cooling bedding.
INTELLIGENT CHANGE Night Notes Journal: Ideal for bedside use, this journal helps with brain dumping, to-do lists, and dream recording.
SAKARA Sleep Tea: This herbal tea blend supports a restful night’s sleep with ingredients like Valerian and catnip, promoting a calming effect on the nervous system.
CANOPY Bedside Humidifier: Maintaining an optimal room humidity level ensures healthy skin and better sleep quality. This humidifier combats cold symptoms and enhances your overall sleep environment.
