Sleep Well for Better Productivity — Here are My Tips
At one moment, I would be tucked comfortably in my bed, and the other moment my father would give me his hand and expect me to instantly get up and come out of bed. I do many things to impress my father, but waking up like that never happened. I always wanted to sleep a bit more.
Last night I couldn't get a good sleep due to work-related stress, and I didn't feel very pleased about it. I don't want to deal with the days when I wake up in the middle of the night, and can’t fall back to sleep. Our entire day gets affected when we haven’t slept well.
While I was a student, I skipped a lot of sleep during the exams for the late night studies. And after the exams I used to sleep for 16 hours straight to catch up on all the sleep I had lost. Now, when I understand the importance of sleep for memory and focus, I wish I hadn't missed a single day of quality sleep.
I struggled to sleep well the last year and I conducted a ton of research to figure out the reasons for it. Some of them are:
Using screens till late hours
Late evening workouts
Watching something intense in the evening
Late night meals
Abrupt changes in sleep schedule
Warm sleeping conditions
Messed-up gut bacteria
If you resonate with even one of them, stick with me till the end.
How do you regain control of your sleep?
Sunny days make me super happy, as they stand rare in Berlin
View the Morning Sun
There's no better way to start your day than the soft morning sun rays rejuvenating your body. Going for a morning walk always helps to get early exposure to the sun's rays, which in turn syncs our biological clock.
In winter, on many days there's no sign of the sun, I try to keep my room well-lit and as close to natural lighting as possible. I try to stay near the windows during the early parts of the dark and gloomy winter days to get as much sunlight as possible and keep my natural clock on track.
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Our youtube channel for the Morning Walks
Read ‘Why We Sleep’ by Matthew Walker
Listen to Matthew Walker & Andrew Hubermann’s Podcast on Sleep
Workouts Are For The Day:
Earlier, I worked out at night and danced Zumba in the late evenings, sometimes until 8 or 9 pm and that made my sleep restless.
Now, I try completing my exercises in the morning. Even though I occasionally have to work out after work, I schedule my workouts for the early hours of the day whenever possible.
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Take Care of The Gut
My recommendations for a healthy gut
I simply can't emphasize how important the gut is for good sleep patterns. After finding out through my gut biome test that I lacked lactobacillus, I started consuming kefir, yogurt, kombucha, sauerkraut, and kimchi. I also started taking more veggies and lentils.
My sleep quality has considerably improved thanks to kefir, and I always keep a stock of it in my refrigerator.
Even while traveling, when probiotics are scarce, I try to consume yogurt and vegetables to keep the gut bacteria in check.
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Prepare The Bedroom And The Bed
Elevate the ambience of your bedroom
It's not just us; our bedrooms also need preparation for sleep. I make sure to ventilate my bedroom, so it's a little on the cooler side. This minor temperature change has significantly improved my sleep.
Lavender is well-known for its sleep-inducing properties. Opening the windows and spraying some lavender spray creates a fragrant ambiance. I use a humidifier to maintain the right humidity in my bedroom. You can also add lavender essential oil to your humidifier!
Also, I have been using this velvety silk pillow cover, which is a marvel. When I first slept on it, I immediately fell into a deep slumber. I wanted it for a long time, and when I did, I found my sleep quality improving. The best part is that you don't need to worry about cleaning it frequently! It is low maintenance and naturally antibacterial.
Placing a heavy pillow or a heavy blanket on your legs calms you down and helps with restlessness. I have this weighted blanket which is perfect for relaxing during the evenings. I often wrap myself in it and read for a bit before sleeping, which is incredibly relaxing.
Follow The Natural Lighting
In our home, there was no concept of the table lamps, and we used white ceiling lights even during the late evenings and bedtime.
Now, after understanding the role of lights in our Circadian Rhythm, I have switched to dimmable floor lamps. The lights after sunset should stay on the horizon level, just like the sun sets down the horizon. After sunset, I turn the lighting in my room yellow and ensure that no light is coming from the ceiling.
This is such a game changer, and during my next visit to home back in India, I'll have to get my parents table lights and floor lamps. I can't imagine a day without these.
I no longer need alarms. Usually, I wake up at half past 7 or 8 am just on my own.
Floor lamps can make a big difference to your lighting
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Drink The Right Fluids
A soothing sip of caffeine-free tea
As much as I enjoy coffee, I usually try to avoid caffeine and mostly prefer decaf. Caffeine, especially during the later hours of the day, is known to disrupt sleep and can mess with our body clock.
Whenever I am struggling with sleep due to my late working hours as I have to work in the USA time zone on many days, a soothing cup of chamomile or lavender tea helps.
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Some Small Yet Useful Tips
Since you have enjoyed reading till now, here are a few small tips that can make a big difference to your routines.
A warm shower in the evening is not only therapeutic, but it also helps our muscles to relax. Taking a warm shower 1-2 hours before bedtime can help you sleep much faster. It works every single time.
I get acid reflux whenever I eat too late. Since I have started practicing intermittent fasting, I have observed my sleep quality improve.
Tracking my sleep cycle helps me to be aware and not take sleep for granted. I don't sleep any more than 8-9 hours, but I make sure that the quality of those hours is good. My OURA ring helps me to measure my sleep hours and the quality of my sleep. If it doesn't seem like your vibe, there are other devices you can use to track your sleep too.
Earlier, I talked about how caffeine is detrimental to our sleep. Alcohol is another such element that can affect our sleep. I Try to keep alcohol to a minimum even under the social pressure.
The key to following a routine is sticking to it on as many days as possible. I am disciplined 90 percent of the time, so I can be productive and can take care of my health. 10 percent of time I can go wild and enjoy life a bit more without any guilts.
Whenever I had nightmares during the day to stress, I figured that watching something funny in the late evening helped. You can try that, or play some healing music. That relaxes your brain and results in sweeter dreams and better sleep. After all, we can handle life well if we have slept well.
I hope these tips help you have your best sleep and ultimately your best days!
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