Here are 6 sleeping habits meant to increase productivity and improve concentration as outlined by Fast Company:
- BE YOUR OWN ALARM CLOCK
If you need an alarm clock to wake up or you hit the snooze button severally, then you are not getting enough sleep. Even though seven to nine hours of sleep is recommended for adults between 26 and 64, what matters most is to pay attention to your individual need and assess how you feel on the amount of sleep you get.
According to Dr. Hawley Montgomery Downs, the Sleep Research Laboratory director at West Virginia University, ‘Everybody has a different sleep need. The sign that you’re getting enough sleep is that you don’t need an alarm clock to wake up.’
- SLEEP PROPERLY
It is not helpful sleeping ten hours but most of the time you toss and turn unnecessarily, so you need to pay attention to quality sleep.
Downs advised that if you have sleep disorders such as sleep walking or sleep apnea, see a specialist.
- HAVE A BEDTIME
This is not only for children, set a bedtime and wake up time so as to have a consistent sleep pattern.
Stick to your bedtime so as to allow your body’s internal clock get used to your bedtime which will help you to sleep and wake up more easily.
- TAKE NAPS
Hour’s nap can considerably boost and restore your brain power so sleeping on the job is not a bad idea. Nowadays, companies are creating nap rooms for their employees because scientific research revealed that sleep helps productivity.
- SHUN CAFFEINE AND ALCOHOL
Caffeine affects your sleep, so also alcohol reduces rapid eye movement sleep, which is crucial for learning potential. The more you drink, the more your sleep is affected.
- CREATE AN IDEAL SLEEP ENVIRONMENT
Make your bedroom ideal for sleep with the right temperature (60 and 67 degrees Fahrenheit), shun artificial light, put off your electronics, avoid late night calls and text messages. Finally, be sure your mattress and pillows are comfortable.