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When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When it comes to trying to fall asleep faster, people will try anything. Some will take medications while others may have a glass of wine before bed in hopes the alcohol will help. Others may try more creative things. As it turns out there are some things you can try to fall asleep faster that are backed by science! Let’s check them out.

1. Cool down your room

According to Robert Oexman, director of Sleep to Live, you should try keeping your room cooler at night. He recommends a room temperature of between 65F and 70F. He says that when we sleep, our bodies naturally cool down about a degree. If the room is too warm, it interferes with our natural cool-down process which can prevent you from getting good sleep.

2. Sleep in the dark

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fall asleep faster

    Studies have shown

    that sleeping in the dark can and will help you fall asleep faster and it will help you sleep deeper. Sleeping in darkness helps increase melatonin production which equals better sleep. Experts suggest using blackout curtains or a sleep mask. They also recommend facing digital displays away from you (or turning them off), and if you must have a nightlight then use a Blue light bulb.

    3. Sleep in a quiet environment

    It’s pretty much a no-brainer that silence helps us sleep. Experts suggest that we don’t use white noise in order to sleep better but that we actually use it to drown out other offending noises that may keep us awake. The best practice is simply to keep things as quiet as humanly possible. If there are elements outside of your control (sirens, dogs barking) then you can always use earplugs or noise cancelling headphones.

    4. Use light bedding

    We agree that nothing feels quite as good as it does when you cuddle up under a thick blanket in the middle of winter and warm up. Over the course of the night, that heavy blanket is going to actually be worse for you and your sleep. Experts recommend lighter blankets and loose clothing when it’s time to go to bed. Lighter bedding can be easily adjusted to keep your body temperature at an optimal range which experts agree will help you fall asleep faster.

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    5. Get some supplements or drink some herbal tea

    fall asleep faster

      Studies have shown

      that you can take a melatonin supplement and it’ll help you fall asleep faster. You shouldn’t make a habit of it because it can negatively affect your health long term. Every now and then in a pinch should be okay though. Another thing you can do is drink teas. Chamomile tea has long been considered an herbal treatment for anxiety, stress, and insomnia thanks to its calming properties. If brewing up a cup of herbal tea before bed helps you get to sleep, we can’t think of a reason not to do it!

      6. Control your naps

      There are times where we just need to take a nap. It’s been a long day and maybe you didn’t get that much sleep the night before. Taking a nap doesn’t usually affect your sleep unless you take one that is took long or too late. Most experts and doctors agree that 20-30 minute power naps are best for rejuvenating your energy during the day and that naps should take place no later than 3 P.M. or 4 P.M. Any later (or longer) than that and you’ll likely have trouble falling asleep later. Don’t sabotage yourself!

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      7. Hack your body temperature

      fall asleep faster

        Sleep scientist Penelope Lewis recommends that you hack your body temperature before sleep. According to studies (which I talked about earlier), your body cools down when you sleep. Knowing this, you can actually trick your body into believing it’s going to sleep by artificially raising your body temperature before going to bed. This can involve taking a hot bath or shower or just dipping your feet into hot water. When you go to bed in your cooler room, your body will believe it is ready for bed because it cools down. Just like it does when you’re asleep. Combine this with other items on this list and it actually does help you fall asleep faster.

        8. Change how you breathe

        Have you ever sat down and thought about how you breathe when you’re relaxed? It’s not the same way you breathe when you’re active or alert. We naturally take deeper breaths when we’re relaxed and much deeper breaths when we sleep. Thus, you can get your body in the mood for sleep by breathing as though you’re relaxed. Eventually, this will well your brain and your body that it is time to let the defenses down and go to sleep. Then you’ll fall asleep!

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        9. Perform light mental exercises

        Dr. Vicky Seelall recommends doing light mental exercises while you’re trying to sleep. One way she recommends is counting backwards from 100 using multiples of three. It’s challenging enough that you have to pay attention but simple enough that you can remain relaxed. Simple mental challenges like this can help take your mind off of the stuff that’s keeping you awake and help lull you into a state of relaxation. Soon after that comes the sleep.

        10. If you can’t sleep, get out of bed

        fall asleep faster

          According to Dr. Eric Olson of the Mayo Clinic and Dr. Harneet Walia of the Cleveland Clinic, you should absolutely get out of bed if you can’t sleep. They state that if you remain in bed when you can’t sleep then you’re actually training your body and mind to be awake in bed instead of sleeping in bed. If you cannot sleep for 20-30 minutes after laying down then get back up out of bed and perform an activity elsewhere. Read a book in the living room, do some dishes, or something else. After a little bit you can then go back to bed to try again.

          While there is no magic number for getting enough sleep, it is absolutely important that everyone gets enough sleep. If you want more information on sleep, here is an article from Harvard University that explains sleep, sleep patterns, and the importance of sleep. If you’re having trouble sleeping, give these tips a try!

          Featured photo credit: Wikipedia via upload.wikimedia.org

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          Joseph Hindy

          A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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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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