When was the last time you got a good night’s sleep? Most adults do not get enough sleep and the consequences of sleep deprivation include health issues and making poor decisions at work. Have you ever heard of the axiom boasted by sleep-deprived co-workers: “I’ll sleep when I’m dead.” Well, people who espouse that line of thinking can start digging their graves. You need sleep as much or more than you need to exercise or eat nutritious foods.
The best work hack for ensuring a health body and enhancing workplace productivity follows a few tips for a better night’s sleep.
Exercise Works Wonders for Sleep
At the pinnacle of work hack tips for a better night’s sleep sits exercise. Exercise that comprises as little as 20 minutes per day helps people fall into deep sleep. Exercise at least six hours before bedtime to allow your body to wind down after a workout. Avoid exercising within two hours of dreamland. You regimen can include cardiovascular and anaerobic exercises.
Three Strikes and You’re Not Out
Caffeine acts a stimulant that interferes with sleep brain patterns. Avoid chocolate, coffee, soft drinks, and diet drugs at least eight hours before you call it a day. Smokers typically sleep lightly and usually wake up before their designated times due to nicotine withdrawal. Alcohol deprives people of the REM sleep they need to rejuvenate the mind and body. Working together, the three strikes against you can keep you up all night.
Pass on the Munchies
Although a few chocolate chip cookies and a glass of milk sounds like a great way to end your day, the fact is food consumption leads to a long night of tossing and turning in bed. The brain remains active controlling the digestive system and the bloated feeling from eating too much causes discomfort. Make your last snack or meal at least four hours before you turn the lights out.
Find the Best Sleeping Environment
One of the best work hack tips for a better night’s sleep involves finding the right sleep environment. People have different preferences for sleeping environments. Some people like an environment fit for polar bears, as they wrap themselves up in several blankets. Other people prefer warm rooms. Whether you like the lights on or the windows covered to prevent moonlight from disrupting your sleep, the key is to find the right environment that puts you to sleep.
Most sleep experts state that adults should receive between seven and eight hours of sleep every night. Do not worry if you have a few restless nights in bed. The point of getting a better night’s sleep is to fall into a routine that encourages you to refresh your mind and body, before you tackle another day at work. If you still have trouble getting a good night’s sleep, confer with a doctor to work on the problem.