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10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

Yawn. It’s easier said than done trying to actually catch some Z’s, and there is an entire spectrum of people, all desperately trying to claim back the realm of sleep and their quality of sleep. We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.

However, we all deserve to get the kind of sleep we deserve, and so we’ve rounded up some of our best and most useful sleep hacks to try and help you find it a little bit easier to curl up under the covers and nod off. So, without further ado, here are ten of our simple sleep hacks…

1. Read A Book Before Bed

One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod. Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment – items designed to keep your mind visually stimulated – and into a relaxed activity. So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.

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    2. Set A Formal Bedtime

    Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing, much in the same way a child learns to sleep through the night. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out. In short, all good things, and essential sleep hacks that you should implement if you want to be asleep within seconds.

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      3. Eat A Healthier Diet

      We know everyone keeps extolling the virtues of a healthier diet, and believe us, we’re sick of it too. However, if you’ll hear us out, adjusting your diet to help you get better sleep, might just be worth it. Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and the time it takes for you to go to sleep dramatically, thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs. Even incorporating more turkey – rich in tryptophan which helps induce drowsiness and sleepiness – can help make the distance between awake and sleep much easier.

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      4. Keep Your Room Cool

      The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down. Lovely.

      5. Practice Yoga Before Bed

      If you fancy exploring something a little less orthodox, then research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. In terms of sleep hacks, yoga has long been touted as an avenue worth exploring; certain sequences such as ‘Salute to the Moon’ are designed to be slow, gentle movements that promote a feeling of relaxation and which help relieve any bodily aches that might keep you up at night. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.

      6. Meditate

      The meditation revolution keeps on rolling through our cities and cultures, touted as a huge help for anyone who needs it – and with good reason. In terms of being simultaneously rudimentary and revolutionary, meditation has been commended as a kind of cure-all for a large swathe ofphysical or psychological ailments – in this case being unable to go to sleep. Meditation allows you to calm your restless mind and focus on the kind of slow, rhythmic breathing that helps make sleeping better. In fact one of the suggested breathing techniques, the ujjayi breath (or ocean breath), is perfect for calming you down and helping you nod off to sleep.

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      7. Drink Some Warm Milk

      Sometimes the old wives’ tales turn out to have some common sense or a grain of surprising truth in them. For example, the old adage about drinking warm milk helping you go to sleep, turns out to be not only true, but a beneficial sleep hack for anyone trying to get to sleep quicker. Warm milk, or similarly crafted milk-based beverages, may have shaky standing as a soporific thanks to the ongoing debate over the actual effectiveness of tryptophan in aiding sleep. However, psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap. You’ll feel better for it in the morning – in more ways than one.

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        8. Cut Out The Caffeine

        One of the best sleep hacks out there is to cut out of the most prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty of partaking in some caffeine at one point or another, whether it’s in our tea, coffee, or even out of chocolate. However, if you want to make sure you go to sleep as soon as possible, try and cut caffeine out of your diet after a certain point in the day. Studies indicate that cutting off your caffeine intake after 3pm helps improve quality of sleep, and the time it takes for you to get to sleep. So, if you want to try something to help you nod off in record time, try ditching that late evening cup of coffee, and see what happens.

        9. Turn Off The Electronics

        One of the biggest, best sleep hacks for the modern-day person, is to remove those pesky electronics from your bedroom to stop you playing with them. Numerous studies have found that the blue light from electronic devices disrupts your brain’s ability to begin relaxing for better quality sleep, as well as the likelihood of being unable to properly relax before hitting the hay, thanks to devices intended to keep you engaged. Instead, try and turn off your laptop, phone or tablet about an hour before you go to bed, so that your mind can unwind properly, and you can get that all-important quality of sleep that you deserve.

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        10. Invest In Some Blackout Curtains

        This can be an issue no matter what your bedroom situation is, but it is always worth investing in a solid pair of blackout curtains if you’re looking for a great go-to sleep hack. With more and more light pollution in the day-to-day – your neighbour’s backyard spotlight, the streetlamps outside, everyone’s car headlights coming in at 1am – it can be harder and harder to sleep with all that extra light pouring in and messing up your chance at sleep. Blackout curtains are a great preventative measure, as they’ll make sure your sleep is longer, better, and is much less likely to be disturbed.

        Featured photo credit: Cute newborn baby sleeps in a hat via shutterstock.com

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        Chris Haigh

        Writer, baker, co-host of "Good Evening Podcast" and "North By Nerdwest".

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        Last Updated on January 6, 2021

        14 Ideas on How to Measure Productivity to Make Progress

        14 Ideas on How to Measure Productivity to Make Progress

        Everyone has heard the term productivity, and people talk about it in terms of how high it is and how to improve it. But fewer know how to measure productivity, or even what exactly we are talking about when using the term “productivity.”

        In its simplest form, the productivity formula looks like this: Output ÷ Input = Productivity.

        For example, you have two salespeople each making 10 calls to customers per week. The first one averages 2 sales per week and the second one averages 3 sales per week. By plugging in the numbers we get the following productivity levels for each sales person.

        For salesperson one, the output is 2 sales and the input is 10 sales: 2 ÷ 10 = .2 or 20% productivity. For salesperson two, the output is 3 sales and the input is 10 sales: 3 ÷ 10 = .3 or 30% productivity.

        Knowing how to measure and interpret productivity is an invaluable asset for any manager or business owner in today’s world. As an example, in the above scenario, salesperson #1 is clearly not doing as well as salesperson #2.

        Knowing this information we can now better determine what course of action to take with salesperson #1.

        Some possible outcomes might be to require more in-house training for that salesperson, or to have them accompany the more productive salesperson to learn a better technique. It might be that salesperson #1 just isn’t suited for sales and would do a better job in a different position.

        How to Measure Productivity With Management Techniques

        Knowing how to measure productivity allows you to fine tune your business by minimizing costs and maximizing profits:

        1. Identify Long and Short-Term Goals

        Having a good understanding of what you (or your company’s) goals are is key to measuring productivity.

        For example, if your company’s goal is to maximize market share, you’ll want to measure your team’s productivity by their ability to acquire new customers, not necessarily on actual sales made.

        2. Break Down Goals Into Smaller Weekly Objectives

        Your long-term goal might be to get 1,000 new customers in a year. That’s going to be 20 new customers per week. If you have 5 people on your team, then each one needs to bring in 4 new customers per week.

        Now that you’ve broken it down, you can track each person’s productivity week-by-week just by plugging in the numbers:

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        Productivity = number of new customers ÷ number of sales calls made

        3. Create a System

        Have you ever noticed that whenever you walk into a McDonald’s, the French fry machine is always to your left? 

        This is because McDonald’s created a system. They have determined that the most efficient way to set up a kitchen is to always have the French fry machine on the left when you walk in.

        You can do the same thing and just adapt it to your business.

        Let’s say that you know that your most productive salespeople are making the most sales between the hours of 3 and 7 pm. If the other salespeople are working from 9 am to 4 pm, you can potentially increase productivity through something as simple as adjusting the workday.

        Knowing how to measure productivity allows you to set up, monitor, and fine tune systems to maximize output.

        4. Evaluate, Evaluate, Evaluate!

        We’ve already touched on using these productivity numbers to evaluate and monitor your employees, but don’t forget to evaluate yourself using these same measurements.

        If you have set up a system to track and measure employees’ performance, but you’re still not meeting goals, it may be time to look at your management style. After all, your management is a big part of the input side of our equation.

        Are you more of a carrot or a stick type of manager? Maybe you can try being more of the opposite type to see if that changes productivity. Are you managing your employees as a group? Perhaps taking a more one-on-one approach would be a better way to utilize each individual’s strengths and weaknesses.

        Just remember that you and your management style contribute directly to your employees’ productivity.

        5. Use a Ratings Scale

        Having clear and concise objectives for individual employees is a crucial part of any attempt to increase workplace productivity. Once you have set the goals or objectives, it’s important that your employees are given regular feedback regarding their progress.

        Using a ratings scale is a good way to provide a standardized visual representation of progress. Using a scale of 1-5 or 1-10 is a good way to give clear and concise feedback on an individual basis.

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        It’s also a good way to track long-term progress and growth in areas that need improvement.

        6. Hire “Mystery Shoppers”

        This is especially helpful in retail operations where customer service is critical. A mystery shopper can give feedback based on what a typical customer is likely to experience.

        You can hire your own shopper, or there are firms that will provide them for you. No matter which route you choose, it’s important that the mystery shoppers have a standardized checklist for their evaluation.

        You can request evaluations for your employees friendliness, how long it took to greet the shopper, employees’ knowledge of the products or services, and just about anything else that’s important to a retail operation.

        7. Offer Feedback Forms

        Using a feedback form is a great way to get direct input from existing customers. There are just a couple of things to keep in mind when using feedback forms.

        First, keep the form short, 2-3 questions max with a space for any additional comments. Asking people to fill out a long form with lots of questions will significantly reduce the amount of information you receive.

        Secondly, be aware that customers are much more likely to submit feedback forms when they are unhappy or have a complaint than when they are satisfied.

        You can offset this tendency by asking everyone to take the survey at the end of their interaction. This will increase compliance and give you a broader range of customer experiences, which will help as you’re learning how to measure productivity.

        8. Track Cost Effectiveness

        This is a great metric to have, especially if your employees have some discretion over their budgets. You can track how much each person spends and how they spend it against their productivity.

        Again, this one is easy to plug into the equation: Productivity = amount of money brought in ÷ amount of money spent.

        Having this information is very useful in forecasting expenses and estimating budgets.

        9. Use Self-Evaluations

        Asking your staff to do self evaluations can be a win-win for everyone. Studies have shown that when employees feel that they are involved and their input is taken seriously, morale improves. And as we all know, high employee morale translates into higher productivity.

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        Using self-evaluations is also a good way to make sure that the employees and employers goals are in alignment.

        10. Monitor Time Management

        This is the number one killer of productivity in the workplace. Time spent browsing the internet, playing games, checking email, and making personal calls all contribute to lower productivity[1].

        Time Management Tips to Improve Productivity

          The trick is to limit these activities without becoming overbearing and affecting morale. Studies have shown that most people will adhere to rules that they feel are fair and applied to everyone equally.

          While ideally, we may think that none of these activities should be done on company time, employees will almost certainly have a different opinion. From a productivity standpoint, it is best to have policies and rules that are seen as fair to both sides as you’re learning how to measure productivity.

          11. Analyze New Customer Acquisition

          We’ve all heard the phrase that “It’s more expensive to get a new customer than it is to keep an existing one.” And while that is very true, in order for your business to keep growing, you will need to continually add new customers.

          Knowing how to measure productivity via new customer acquisition will make sure that your marketing dollars are being spent in the most efficient way possible. This is another metric that’s easy to plug into the formula: Productivity = number of new customers ÷ amount of money spent to acquire those customers.

          For example, if you run any kind of advertising campaign, you can compare results and base your future spending accordingly.

          Let’s say that your total advertising budget is $3,000. You put $2,000 into television ads, $700 into radio ads, and $300 into print ads. When you track the results, you find that your television ad produced 50 new customers, your radio ad produced 15 new customers, and your print ad produced 9 new customers.

          Let’s plug those numbers into our equation. Television produced 50 new customers at a cost of $2,000 (50 ÷ 2000 = .025, or a productivity rate of 2.5%). The radio ads produced 15 new customers and cost $700 (15 ÷ 700 = .022, or a 2.2% productivity rate). Print ads brought in 9 new customers and cost $300 (9 ÷ 300 = .03, or a 3% return on productivity).

          From this analysis, it is clear that you would be getting the biggest bang for your advertising dollar using print ads.

          12. Utilize Peer Feedback

          This is especially useful when people who work in teams or groups. While self-assessments can be very useful, the average person is notoriously bad at assessing their own abilities.

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          Just ask a room full of people how many consider themselves to be an above average driver and you’ll see 70% of the hands go up[2]! Now we clearly know that in reality about 25% of drivers are below average, 25% are above average, and 50% are average.

          Are all these people lying? No, they just don’t have an accurate assessment of their own abilities.

          It’s the same in the workplace. Using peer feedback will often provide a more accurate assessment of a person’s ability than a self-assessment would.

          13. Encourage Innovation and Don’t Penalize Failure

          When it comes to productivity, encouraging employee input and adopting their ideas can be a great way to boost productivity. Just make sure that any changes you adopt translate into higher productivity.

          Let’s say that someone comes to you requesting an entertainment budget so that they can take potential customers golfing or out to dinner. By utilizing simple productivity metrics, you can easily produce a cost benefit analysis and either expand the program to the rest of the sales team, or terminate it completely.

          Either way, you have gained valuable knowledge and boosted morale by including employees in the decision-making process.

          14. Use an External Evaluator

          Using an external evaluator is the pinnacle of objective evaluations. Firms that provide professional evaluations use highly trained personnel that even specialize in specific industries.

          They will design a complete analysis of your business’ productivity level. In their final report, they will offer suggestions and recommendations on how to improve productivity.

          While the benefits of a professional evaluation are many, their costs make them prohibitive for most businesses.

          Final Thoughts

          These are just a few of the things you can do when learning how to measure productivity. Some may work for your particular situation, and some may not.

          The most important thing to remember when deciding how to track productivity is to choose a method consistent with your goals. Once you’ve decided on that, it’s just a matter of continuously monitoring your progress, making minor adjustments, and analyzing the results of those adjustments.

          The business world is changing fast, and having the right tools to track and monitor your productivity can give you the edge over your competition.

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          Featured photo credit: William Iven via unsplash.com

          Reference

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