Five Tips to Get a Good Night’s Sleep to Improve Your Productivity during the Day

A good night’s sleep is essential to the proper functioning of your body. Whether you want to be more productive at work, stay fit or maintain optimal health, you need to rest properly. Your bedtime habits, as well as your daily routine, can make a huge difference to the quality of your sleep. Research indicates that poor sleep may cause hypertension, diabetes, mood swings, impaired glucose intolerance, weight gain, depression, and muscle loss. Here are five simple tips to get a good night’s sleep and improve your productivity:

Stick to a Schedule:

Going to bed at the same time every night helps your body get in a routine to help you fall asleep, and get up when you need to. If you don’t fall asleep right away, read a magazine or take a hot bath. Do not watch TV before bedtime. Television stimulates the mind and reduces melatonin production, which will interfere with your sleep. Instead, you should do some easy stretches, listen to soft music, or try deep breathing exercises. Yoga is a relaxing way to stretch your muscles, improve your posture, and help you relax before bedtime. Keep the same schedule on weekends as much as possible.

Exercise Regularly:

According to health experts, regular exercise improves sleep and helps in treating insomnia. However, it’s not recommended to exercise vigorously right before bedtime. Physical activity stimulates your brain, heart, and muscles. It also increases your body’s temperature and boosts your energy. This is the reason why most people work out in the morning. You could take a walk or do a few simple exercises in the evening, but keep them to a minimum.

Use a Tempurpedic Bed:

Tempurpedic beds and mattresses provide the most luxurious sleep experience possible. Studies have shown that these products reduce back pain, relieve arthritis symptoms, and improve posture. By using a tempurpedic bed or “the grand bed,” you’ll sleep better at night and wake up more refreshed. It’s a great way to start your day and feel energized.

Eat Healthier:

You should never have dinner right before bedtime. If you’re hungry, eat a light snack such as a cup of yogurt, a fruit, or a small salad. Stay away from heavy, rich foods. Drink a glass of milk with honey, eat a banana, or have a turkey sandwich.

Cut Down on Caffeine:

If you want to sleep better at night, do not drink coffee after lunch and limit your daily caffeine intake. Soft drinks, tea, and chocolate contain high amounts of caffeine, so you should avoid them. Researchers have found that caffeine remains in the body for up to 12 hours, which explains why it keeps you awake and interferes with your sleep even if you consume it during the day.

Feeling well-rested after a good night’s sleep is possible with these few tips. Remember to avoid oversleeping as well, since too much sleep can make feel more tired and less productive.

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