Advertising
Advertising

23 Tips For Getting More Out of Less Sleep

23 Tips For Getting More Out of Less Sleep

As you’ve probably heard about a million times, sleep is essential for health, wellness, and energy. The obvious downside to sleep is that it takes time away from other productive things you could be doing, such as working or spending time with friends and family. This post is about how to get the most out of the sleep you do get, and maximize the energy you get through sources other than sleep. The goal of this post is to provide quick and actionable advice. You may want to find other resources to learn more about each tip.

How to Maximize Energy from Sleep 

Plan and Measure

1. Wake up and go to sleep at the same time every day. This will allow your body to get in to a rhythm, making it easier to both fall asleep and wake up on time.
2. For some people, it’s not the amount of sleep per day that has the most effect, it’s the amount of sleep per week. Find times in your schedule to catch up on sleep and fuel yourself for the rest of the week. Try measuring sleep in hours per week instead of per day.
3. On days where you won’t be getting as much sleep as you would like the night before, don’t plan as rigorous a schedule. Plan your most challenging and important tasks for days when you will be getting enough sleep.

Advertising

How to Fall Asleep Faster

4. Avoid screens such as phones or computers before bed. Many screens have been shown to display a type of light that may cause restlessness.
5. Avoid work or other stressful activities close to bed time. Instead, try relaxing activities such as reading or spending time with friends or family.
6. Don’t do work in your bedroom. You don’t want to have your bed associated with the feeling you get from work. Keep your bedroom as your place of relaxation.
7. Don’t drink caffeine too close to bed time.

Advertising

How to Wake Up Faster

8. Set your alarm clock to play music you love. It will excite you and give you energy to start the day.
9. Put your alarm clock across the room so you have to get out of bed to turn it off.
10. Drink coffee or tea immediately upon waking up. This will alleviate the morning groggy feeling and help you make the most of your awake time.
11. Drink water right before you go to sleep. When you wake up you’ll have to go to the bathroom, which will make you want to get up and prevent you from falling back to sleep. However, try to avoid excess amounts of water within the few hours prior to going to sleep, as at may cause you to wake up in the middle of the night.
12. Leave your blinds open. The sun will make you up in the morning and give you energy.

Advertising

How to Boost Energy from Sources Other Than Sleep

Nutrition

13. Spread food consumption across five to six meals per day. Digestion is a major use of energy. Eating five to six meals will help your body digest easier, and therefore hog less energy. In addition, you will have the right amount of sustenance throughout the day.
14. Drink plenty of water.
15. Avoid large serving sizes of sugar. Shortly after consuming a large serving of sugar, your energy levels may drop.
16. Avoid large serving sizes of saturated fat, such as fried foods. Excess amounts of saturated fats have been shown to cause fatigue.

Fitness

17. Exercise enough, but not too much. The right amount of exercise will boost your energy levels. However, if you exercise too much, your body will need more sleep to recuperate.
18. Short walks during the day can prevent you from feeling lethargic.

Mind

19. Have fun! Don’t forget to allocate time to friends and family, hobbies, etc. These activities will excite you and keep you motivated.
20. Keep your mind stimulated but not overworked. Similar to exercise, some mental challenge will give you energy, but too much may leave you fatigued.
21. Meditate.
22. Get exposure to sunlight. Exposing your skin and eyes to sunlight will give you Vitamin D, which can boost energy.
23. Try new things. Break your routine, learn something new, go on a spontaneous adventure to give yourself a fresh perspective.

Advertising

More by this author

Mike Fishbein

Mike is an enterpreneur and digital marketing leader.

How to Get More Energy for an Instant Morning Boost 10 Business Networking Tips: Grow Your Professional Network How Blogging Can Help You Grow Your Professional Network 15 Ways to Boost Mental Energy Levels 5 Antidotes for a Burnout

Trending in Productivity

1 Effective vs Efficient: What’s the Difference Regarding Productivity? 2 5 Powerful Decision Making Skills to Help You Make Decisions Fast 3 10 Essential Steps to Success to Actually Reach Your Dreams 4 How to Rebound from Burnout in Just 8 Hours 5 How to Create an Action Plan and Achieve Your Personal Goals

Read Next

Advertising
Advertising
Advertising

Last Updated on September 30, 2020

Effective vs Efficient: What’s the Difference Regarding Productivity?

Effective vs Efficient: What’s the Difference Regarding Productivity?

When it comes to being effective vs efficient, there are a lot of similarities, and because of this, they’re often misused and misinterpreted, both in daily use and application.

Every business should look for new ways to improve employee effectiveness and efficiency to save time and energy in the long term. Just because a company or employee has one, however, doesn’t necessarily mean that the other is equally present.

Utilizing both an effective and efficient methodology in nearly any capacity of work and life will yield high levels of productivity, while a lack of it will lead to a lack of positive results.

Before we discuss the various nuances between the word effective and efficient and how they factor into productivity, let’s break things down with a definition of their terms.

Effective vs Efficient

Effective is defined as “producing a decided, decisive, or desired effect.” Meanwhile, the word “efficient ” is defined as “capable of producing desired results with little or no waste (as of time or materials).”[1]

A rather simple way of explaining the differences between the two would be to consider a light bulb. Say that your porch light burned out and you decided that you wanted to replace the incandescent light bulb outside with an LED one. Either light bulb would be effective in accomplishing the goal of providing you with light at night, but the LED one would use less energy and therefore be the more efficient choice.

Now, if you incorrectly set a timer for the light, and it was turned on throughout the entire day, then you would be wasting energy. While the bulb is still performing the task of creating light in an efficient manner, it’s on during the wrong time of day and therefore not effective.

Advertising

The effective way is focused on accomplishing the goal, while the efficient method is focused on the best way of accomplishing the goal.

Whether we’re talking about a method, employee, or business, the subject in question can be either effective or efficient, or, in rare instances, they can be both.

When it comes to effective vs efficient, the goal of achieving maximum productivity is going to be a combination where the subject is effective and as efficient as possible in doing so.

Effectiveness in Success and Productivity

Being effective vs efficient is all about doing something that brings about the desired intent or effect[2]. If a pest control company is hired to rid a building’s infestation, and they employ “method A” and successfully completed the job, they’ve been effective at achieving the task.

The task was performed correctly, to the extent that the pest control company did what they were hired to do. As for how efficient “method A” was in completing the task, that’s another story.

If the pest control company took longer than expected to complete the job and used more resources than needed, then their efficiency in completing the task wasn’t particularly good. The client may feel that even though the job was completed, the value in the service wasn’t up to par.

When assessing the effectiveness of any business strategy, it’s wise to ask certain questions before moving forward:

Advertising

  • Has a target solution to the problem been identified?
  • What is the ideal response time for achieving the goal?
  • Does the cost balance out with the benefit?

Looking at these questions, a leader should ask to what extent a method, tool, or resource meets the above criteria and achieve the desired effect. If the subject in question doesn’t hit any of these marks, then productivity will likely suffer.

Efficiency in Success and Productivity

Efficiency is going to account for the resources and materials used in relation to the value of achieving the desired effect. Money, people, inventory, and (perhaps most importantly) time, all factor into the equation.

When it comes to being effective vs efficient, efficiency can be measured in numerous ways[3]. In general, the business that uses fewer materials or that is able to save time is going to be more efficient and have an advantage over the competition. This is assuming that they’re also effective, of course.

Consider a sales team for example. Let’s say that a company’s sales team is tasked with making 100 calls a week and that the members of that team are hitting their goal each week without any struggle.

The members on the sales team are effective in hitting their goal. However, the question of efficiency comes into play when management looks at how many of those calls turn into solid connections and closed deals.

If less than 10 percent of those calls generate a connection, the productivity is relatively low because the efficiency is not adequately balancing out with the effect. Management can either keep the same strategy or take a new approach.

Perhaps they break up their sales team with certain members handling different parts of the sales process, or they explore a better way of connecting with their customers through a communications company.

Advertising

The goal is ultimately going to be finding the right balance, where they’re being efficient with the resources they have to maximize their sales goals without stretching themselves too thin. Finding this balance is often easier said than done, but it’s incredibly important for any business that is going to thrive.

Combining Efficiency and Effectiveness to Maximize Productivity

Being effective vs efficient works best if both are pulled together for the best results.

If a business is ineffective in accomplishing its overall goal, and the customer doesn’t feel that the service is equated with the cost, then efficiency becomes largely irrelevant. The business may be speedy and use minimal resources, but they struggle to be effective. This may put them at risk of going under.

It’s for this reason that it’s best to shoot for being effective first, and then work on bringing efficiency into practice.

Improving productivity starts with taking the initiative to look at how effective a company, employee, or method is through performance reviews. Leaders should make a point to regularly examine performance at all levels on a whole, and take into account the results that are being generated.

Businesses and employees often succumb to inefficiency because they don’t look for a better way, or they lack the proper tools to be effective in the most efficient manner possible.

Similar to improving a manager or employee’s level of effectiveness, regularly measuring the resources needed to obtain the desired effect will ensure that efficiency is being accounted for. This involves everything from keeping track of inventory and expenses, to how communication is handled within an organization.

Advertising

By putting in place a baseline value for key metrics and checking them once changes have been made, a company will have a much better idea of the results they’re generating.

It’s no doubt a step-by-step process. By making concentrated efforts, weakness can be identified and rectified sooner rather than later when the damage is already done.

Bottom Line

Understanding the differences between being effective vs efficient is key when it comes to maximizing productivity. It’s simply working smart so that the intended results are achieved in the best way possible. Finding the optimal balance should be the ultimate goal for employees and businesses:

  • Take the steps that result in meeting the solution.
  • Review the process and figure out how to do it better.
  • Repeat the process with what has been learned in a more efficient manner.

And just like that, effective and efficient productivity is maximized.

More on How to Improve Productivity

Featured photo credit: Tim van der Kuip via unsplash.com

Reference

[1] Merriam-Webster: effective and efficient
[2] Mind Tools: Being Effective at Work
[3] Inc.: 8 Things Really Efficient People Do

Read Next