12 Tips To Get Better Sleep And Become More Productive
- 12 Tips To Get Better Sleep And Become More Productive
- These Sleep Hacks Are Recommended By A Time Magazine Best Inventions Winner In 2018 And 2019
The Importance Of A Good Night's Sleep
Sleep should be one of your top priorities when it come to your health. It is the foundation for everything you do.
But according to some studies one in three Americans don't get enough sleep.
If you have a bad time sleeping it can ruin your performance, productivity, mental clarity and fitness.
These tips, recommended by the CEO of eightsleep, will help you improve your sleep.
Hot and cold exposure is something we associate with recovery but not with sleep.
But by giving your body a 'thermal shock' you can relax the muscles in your body which dramatically improves your sleep.
Two hours before bedtime, go into a sauna and immediately follow that with an ice bath.
Doing this helps with your circulation, reduces inflammation and acts as an aid in muscle recovery.
Relaxing all the muscles in your body is key for getting a good nights rest.
In order to relax you need to improve circulation and blood flow to the muscles.
This is where NormaTec boots comes in.
Ever wondered why you are finding it hard to get to sleep?
Bright, harsh lighting before bed is a big mistake. This includes lighting from your cell phone or computer.
It delays your body's natural production of melatonin which initiates the sleeping 'process'.
Another great tip to relax your muscles prior to going to bed is to do mobility exercises and stretches.
The full body movements will help improve blood flow to your muscles making it easier to fall into a deep sleep.
Consistency With Bedtime And Wake Up Time
This underated tip is one of the most important ways you can improve your sleep quality.
As is the case with a lot of things when you want to become healthier, consistency is key.
Going to bed around 9:30PM and waking up at 6:30AM is a common routine for a lot of people. If that suits you, stick with it.
Regulating the temperature of your bed is something that can have a drastic impact on the quality of your sleep.
And it's not just about having a hot water bottle at night.
The Pod Pro adjusts the temperature based on your level of fitness training, season and weather.
Cutting alcohol out of your diet can make a big difference in your physical health but it can also significantly improve the quality of sleep that you get.
Whilst drinking can make you feel sleepier it actually delays your sleep onset time, causes more sleep disturbances and lowers your sleep quality overall.
Not to mention how bad you feel in the morning.
Tea And Supplements
Tea is another great tip that can help you get to sleep quicker.
Unwind and relax with a cup of chamomile tea a few hours before bedtime.
Avoid Caffeine After 2pm
Studies have shown that 85% of the US population consumes at least one caffeinated beverage per day.
That's a lot.
Whilst a lot of people will consume a morning coffee in order to 'wake them up', one of the reasons they need it is because their sleep was not optimal.
Having the level of fluids in an optimal range is as important for your health as it is for your sleep.
Keeping your body hydrated improves your body's ability to circulate blood and deliver oxygen to your muscles.
Similar to staying hydrated, the advice to eat healthy is one that anyone aspiring for a healthier lifestyle should do.
As mentioned by the CEO of eightsleep a healthy diet can also have a huge impact on your sleep.
Get More Light In The Morning
How would morning light impact on the way you sleep the next night?
Well its because every cell in your body has a 24 hour clock.
This clock is called the circadian rhythm.
No Food Two Hours Before Bed
Whilst this may be a hard one to do in practice it is a tip that NFL legend Tom Brady puts in to practice.
If it's good enough for Tom it's good enough for me.
No Exercise 2-3 Hours Before Bed
This is another tip from NFL star Tom Brady and one that may surprise you.
Even as an elite performing professional athlete Brady won't workout when there is 2 hours to bedtime.
No Distractions Before Bed
We have seen in many examples that keeping in a relaxed state before bed time is fundamental to getting a deep sleep.
Whether its social media on your smartphone or the politics on TV we live in a world where distractions are in your face 24/7.
Cool And Dark Bedroom
Interesting Fact Alert: In order for your body to fall asleep is has to drop 2 degrees.
But what does that fact mean in practice?
Sleeping at colder temperatures aids in sleep onset and will help you get into deep sleep quicker.
NFL legend Tom Brady takes his sleep seriously because he knows the implications of it.
A good nights rest can be the difference in being at your best both physically and mentally.
Getting Good Sleep Can Make You Feel Super Human
Don't under value the power of sleep.
Just by getting a few hours of quality your sleep your day can be completely different.
Implement the tips described and see just how profound the changes can be and how much it will impact on other areas of your life.