We are not sleep specialists but we know that having a goal, finding a strategy, and implementing tactics to achieve that goal will make it far more likely that you will complete it.

How to go about getting more sleep? There are many tips but the ones listed below seem to be universal. According to Dr. Scott Leibowitz:

No. 1: Stick to a sleep schedule; consistency is essential

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. There’s a caveat, though. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the bathroom.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Create the ideal environment 

True Story: Lisa travelled for business and noticed she slept much better when she was in a hotel rather than at home. She realized her environment at home was a distraction. She redecorated her bedroom to mimic a luxury hotel room – cool colors, no clutter, few mementos, and built-in furniture to hide electronics and papers. In other words: a room that’s ideal for sleeping

Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

Napping can go far in improving work performance, in addition to providing a number of other health benefits. To maximize nap times, limit your shuteye time to 30 minutes, and time your nap between 2 p.m. and 3 p.m. to match the low point of the body’s circadian cycle: You’ll have the best chance of falling asleep during the few hours after lunch, and it could increase your performance (and maybe even learning capacity) for the rest of the day.

Corporate Wellness Programs Need To Address Sleep And Stress.

Napping can go far in improving work performance, in addition to providing a number of other health benefits. To maximize nap times, limit your shuteye time to 30 minutes, and time your nap between 2 p.m. and 3 p.m. to match the low point of the body’s circadian cycle: You’ll have the best chance of falling asleep during the few hours after lunch, and it could increase your performance (and maybe even learning capacity) for the rest of the day.

Nearly 90 percent of companies offer wellness incentives for employees, according to a survey from Fidelity Investments. However, only 6 percent of offices had napping rooms for employees in 2011, according to a Society for Human Resource Management survey of 600 companies. Companies like The Huffington Post and Nationwide Planning Associates believe in power naps and offer their employees nap rooms because they believe that it has a payoff – happier, more rejuvenated and productive employees. EnergyPods are like recliners and are located at companies such as Google and Procter & Gamble.

If you work nights, you’ll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn’t interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what’s on your mind and then set it aside for tomorrow.

No. 8: Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

Have we convinced you to think about how you can make sleep a priority?

P.S. Be sure and check out these websites.

http://www.huffingtonpost.com/tag/sleep-and-productivity

Man sleeping on the couch

Man sleeping on the couch

http://www.smartplanet.com/blog/bulletin/sleep-deprived-workers-cost-companies-632-billion-each-year

 

Leave A Comment