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Published on June 12, 2019

How to Sleep for Improved Health and Productivity

How to Sleep for Improved Health and Productivity

Have you ever wondered why your brain feels foggy and your body feels weary after days of burning the “midnight oil”? Well I’ve got just two words for you — inadequate sleep.

Believe it or not, a good night’s sleep is just as important (if not more) as healthy eating and regular exercise, if you’re looking to live a maximally healthy and productive life.

In this article, we’ll be looking at why sleep is so important, how much of it you need and simple science-backed tips on how to sleep that will help you make the most of sleep every night.

So, sit back and relax as I take you on this life-transforming journey to improved health and productivity.

Why Is Sleep so Important?

There are so many health benefits that stem from getting a good night’s sleep. Contrary to what you may think, your body doesn’t actually “sleep” when you sleep. Rather, it is uses this period to carry out some serious “housecleaning” processes that help the mind and body function at maximum efficiency.

Specifically speaking, though, here are some amazing benefits of a good night’s sleep:[1]

  • Help manage the appetite, thereby aiding weight loss
  • Boost the immune system
  • Help to lay off stress
  • Reduce the risk of certain cancers such as colon and breast cancer.
  • Promote memory, focus and proper brain functioning
  • Maintain a healthy heart by regulating the cholesterol levels and blood pressure
  • Reduce the risk of diseases such as diabetes, myocardial infarction and stroke[2]

How Much Sleep Do You Need?

Okay, now that it’s crystal-clear that you need sufficient sleep to keep ticking, just how much sleep is sufficient?

Well, as far as sleep experts and research studies are concerned, you need 7 to 8 hours of sleep every night before you can reap maximum benefits from sleep.[3]

You can learn more about how much you should sleep in this article: Quality or Quantity? Why Don’t You Sleep On It

How to Get the Best out of Sleep Every Single Night

Here’re 10 simple yet power ways to help you sleep well:

1. Stay Away from Blue Light at Bedtime

Exposure to bright light during the day can be a good thing… but at night? Not so much. Research has shown that excessive light exposure prior to bedtime can disrupt sleeping patterns and affect overall sleep quality.

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How exactly does this happen?

There are two mechanisms behind it. First off, there’s something called the circadian rhythm. This is the body’s biological clock that regulates sleeping and waking up. However, during excessively bright nighttime conditions, (or under exposure to blue light from smartphones and laptops), the brain gets tricked into thinking it’s still daytime, therefore it reduces the production of sleep hormones.

And that brings us to our next point — melatonin. Melatonin is also known as the sleep hormone, as it helps the body to relax and fall into deep sleep. And as earlier stated, the production of this hormone is significantly reduced under exposure to blue light generated by smartphones, TV and other electronic gadgets.

So, if you’re used to playing video games, answering emails or tweeting late into the night, you need to put an end to that.[4] In addition, set an earlier bedtime for your electronics. Preferably, try and put your gadgets to sleep two hours before you hit the bed.

However, if you must use these gadgets closer to your bedtime, then wear glass shades that block blue light or download applications like f.lux that can block blue light from laptops or smart-phones.[5]

2. Practice Sleeping and Waking up at Regular Times

Okay, listen up, if you want to get the best out of sleep, then you need to keep things consistent. That means you go to bed at a set time every single day and wake up at the specific time each morning. Research has shown that consistency with sleeping and waking up times greatly improves sleep quality.[6]

Why is that so, you may ask?

Well, as earlier stated, your body has a biological clock and that clock is linked to sunrise and sunset. So, maintaining a consistent bedtime every single day (including weekends) enables your body to release the necessary hormones at the perfect time. This enables you to enjoy a sound sleep through the night and wake up fresh and full of life.

And while on the topic, you may want to consider saying goodbye to movie night, game night and all other nights that will hinder you from sticking to your bedtime. And yes, sleeping-in on weekends is totally off the cards, too, as it can lead to poor sleep.[7]

Now, here’s a challenge — for the next 8 weeks, practice sleeping and waking up at the same time. By the end of the challenge, you might not even need an alarm clock any longer.

3. Stay Away from Alcohol

Okay, listen up, if you want to enjoy a sweet, deeply-refreshing night rest, then you need to steer clear of booze… especially close to bedtime.

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Why on earth would I say that? Well, technically, I’m not the one saying it… it’s all science.

According to a study published in the Journal of Neurology Neurosurgery and Psychiatry, it was reported that alcohol consumption at night induced sleep apnea and intense snoring in the tested subjects.[8]

Another study reported a disruption in sleeping patterns among participants who took alcohol before sleep.[9] Other studies have also found that nighttime alcohol consumption affect s the production of melatonin, which consequently affects the body’s circadian rhythm.[10]

Whichever way you look at it, alcohol is bad news for sleep. So, as tempting as that glass of wine may seem at 8 PM, stay away from it. Your reward will be a deep, refreshing sleep.

4. Skip the Evening Cup of Coffee

Who doesn’t love a nice cup of coffee every now and then? Yes, caffeine (in coffee) has a lot of health benefits, ranging from improved focus and energy, to enhanced athletic performance. So, it comes as no surprise that over 90% of Americans take caffeine in one form or the other.[11]

But just like most good things in life, moderation is key when taking coffee, especially one containing caffeine. Caffeine is a stimulant, which by definition, means it simulates your nervous system to keep you awake and alert. Or in other words, keeps you from sleeping.

Interestingly, caffeine can remain active in your system for 6 to 8 hours, which means if you take it too close to bedtime, you can kiss your sleep goodbye. In fact, research has revealed that consuming caffeine up to 6 hours before bedtime can significantly worsen sleep quality.[12]

So, what do you do? Keep coffee consumption to mornings and early afternoons. But once it’s 2 PM, say goodbye to coffee for the day. Trust me, you’ll be glad your did.

5. Get a Quality Mattress and Pillow

Have you ever wondered why you feel so much more comfortable and sleep better in a hotel? Well, there’s no magic behind it, it’s mostly about the quality of the bed.[13]

When you sleep on a comfortable bed, you feel less pain and enjoy better sleep quality. Studies have also shown that a new mattress and bedding can significantly reduce back pain, back stiffness and shoulder pain, thereby improving sleep quality.[14]

So, if you haven’t changed your mattress in a while, upgrading your mattress and pillow to new ones may be a great way of improving sleep quality. However, the choice of the “best mattress”[15] is highly subjective, so make sure you do your research before making a buying decision.

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Here’s Your Essential Guide To Buying The Right Mattress and 10 Best Pillows To Choose For A Good Night Sleep

6. Don’t Nap Too Long During the Day

Taking a quick nap during the day is great, but if it becomes too long, it’ll most likely affect your sleep at night. Here’s why:

Sleeping for long periods during the day can trick your internal biological clock into thinking it’s night time. And this may lead to trouble sleeping at night, as the body releases “wakefulness” hormones instead of sleep hormones.[16]

Research has shown that the best day-time naps are usually no more than 30 minutes.[17] Longer naps tend to have negative quality on sleep quality. That said, if you’re used to daytime napping and you still sleep effortlessly at night, then you have nothing to worry about.[18]

7. Take a Shower

Never underestimate the power of a shower. Various research studies have shown that people can improve their overall sleep quality by taking a shower before hitting the bed. Even a simple foot bath does the job… especially in elders.[19]

Although the specific mechanism behind this isn’t entirely clear, water does tend to have a relaxing effect on the body and this makes sleep much more enjoyable. Just take a look at How Night Shower Can Help You Sleep Better.

So, if you’re looking for a cheap way of improving your sleep quality, a warm shower before bed isn’t a bad way to go.

8. Empty Your Mind

Sleeping isn’t merely a physical activity, it involves the mind just as much as the body. So, if you want to enjoy your sleep each night, you must learn to empty your mind. And there are different ways of achieving this.

Studies have shown that various relaxation techniques such as reading a book, meditating, listening to soft music and having a relaxing massage, can significantly improve sleep quality. So, you can try various techniques to identify what works best for you. [20]

Also, if you’re the type that worries about the next day a lot, it can help to get a diary and write down every task you need to take care of the following day and how you will get it done. This will help to calm your mind and make it easier to fall asleep.

9. Exercise Regularly

If you’ve been skipping exercise, you’ve been doing yourself a great disservice. Apart from the numerous physical and mental health benefits, it has also been shown to improve sleep quality.

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For instance, in one study published in JAMA, it was reported that regular exercise significantly reduced the amount of time it took older adults to fall asleep and increased the normal duration of sleep by 40 minutes.[21] Another study reported that exercise was even more effective for insomnia patients than sleep drugs.[22]

As great as exercise is, though, timing is also important. Experts believe that exercising too close to bedtime, can negatively affect sleep. This is due to the stimulatory effect of exercise, resulting from the release of hormones like adrenaline. So, if you must exercise in the evening, make it at least, three hours to your bedtime.

10. Take Sleep Supplements

Remember melatonin? The hormone that tells your body when to hit the bed and relax? Yep, it is available as supplements and you can take it to improve your sleep.

In fact, research has shown that melatonin is one of the easiest means of falling asleep quickly. This is why it is commonly used as a treatment for insomnia.[23]

Melatonin is a prescription drug in some countries, while in other countries, it can be purchased, over the counter. Either way, it is advisable to check in with your doctor before taking melatonin, since it’s a drug that can alter brain chemistry.

There’re also these 8 Essential Vitamins And Minerals to Help You Sleep Better, depending on your needs.

The Bottom Line

Sleep is awesome! It’s the body’s way of keeping you in tip-top condition at all times. So, if you want to live in resounding health and be maximally productive day-in-day-out, then you need to make sleep a core part of your daily routine.

And while at it, remember to target 7 to 8 hours of sleep each night, as research has shown that the maximum benefits of sleep can be obtained within this time frame.

Okay, that’s it! Start small, start somewhere, pick some (or all) of these tips and incorporate them into your daily life. The result will be a resounding sleep that will open the door to improved health and productivity.

Featured photo credit: Rafal Jedrzejek via unsplash.com

Reference

[1] Diet Fitness King: 7 Reasons Why Getting More Sleep Is Good For Health
[2] PLoS One.: Association of Sleep Duration with Chronic Diseases in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam Study
[3] Science Daily: World’s largest sleep study shows too much shut-eye can be bad for your brain
[4] J Sleep Res.: Effects of playing a computer game using a bright display on presleep physiological variables, sleep latency, slow wave sleep and REM sleep.
[5] Neuro Endocrinol Lett.: The impact of light from computer monitors on melatonin levels in college students.
[6] J Sleep Res.: Investigating the interaction between the homeostatic and circadian processes of sleep-wake regulation for the prediction of waking neurobehavioural performance.
[7] J Sleep Res.: Circadian preference, sleep and daytime behaviour in adolescence.
[8] Journal of Neurology Neurosurgery and Psychiatrye: Alcohol, snoring and sleep apnea.
[9] Am J Med.: Alcohol increases sleep apnea and oxygen desaturation in asymptomatic men.
[10] J Clin Endocrinol Metab.: Ethanol inhibits melatonin secretion in healthy volunteers in a dose-dependent randomized double blind cross-over study.
[11] J Am Diet Assoc.: Food sources and intakes of caffeine in the diets of persons in the United States.
[12] J Clin Sleep Med.: Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.
[13] Am J Phys Med Rehabil.: Sleep disturbance in patients with chronic low back pain.
[14] J Manipulative Physiol Ther.: Effectiveness of a selected bedding system on quality of sleep, low back pain, shoulder pain, and spine stiffness.
[15] Best Mattress Review: Best Mattress 2019
[16] Behav Neurosci.: Effects of sleep inertia after daytime naps vary with executive load and time of day.
[17] Curr Opin Pulm Med.: Good sleep, bad sleep! The role of daytime naps in healthy adults.
[18] Behav Med. : The prevalence of daytime napping and its relationship to nighttime sleep.
[19] Int J Nurs Stud.: Effect of foot bathing on distal-proximal skin temperature gradient in elders.
[20] Am J Crit Care.: Effect of a back massage and relaxation intervention on sleep in critically ill patients.
[21] JAMA: Moderate-intensity exercise and self-rated quality of sleep in older adults. A randomized controlled trial.
[22] J Clin Sleep Med.: Effect of acute physical exercise on patients with chronic primary insomnia.
[23] J Sleep Res.: Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects.

More by this author

Richard Adefioye

Richard has a unique passion for healthy living and productivity.

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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