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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 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.

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          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:

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          • 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.

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          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.

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          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

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