When you’re trying to improve workplace performance, whether it’s for the corporate ladder you’re trying to climb or the bootstrapped startup you’re trying to grow, one of the first things you do is start working late at night. However, when you burn your midnight oil to get tasks done on more than a couple of occasions, it can do more harm than good.
Basically, sleep deprivation can affect your focus, multi-tasking ability, skills to absorb vital information at a fast pace, and problem-solving ability. Work after just a few hours of sleep and you’ll find yourself yawning in the elevator, nodding off during conference calls, and having foggy thoughts throughout office hours.
Drowsiness will reduce your brain’s ability to be creative or process information fast. Even research reveals that sleep deprivation leads to a decline in workplace productivity. As a result, it’s essential that you don’t skimp on a good night’s rest. Listed below are some measures you can take to enter La-La land as soon as you enter your bedroom.
- Make Your Bed More Comfortable To Sleep On
There are several things you can do to make your bed the coziest place on earth. For instance, you can get a soft or medium pillow depending on whether you like to sleep on your stomach or on your back. Likewise, a good mattress store will offer you a great selection of Pillow Top, Memory Foam, Super Pillow Top, Firm and Plush mattresses. From the wide range, you can choose the comfort level that helps you sleep better. The right mattress is essential for sleeping well and saving your workday experience from the body pains and aches that people suffer from worn out mattresses.
- Invest In Relaxation Technology
Relaxation tech gadgets such as Dreampad can reduce sleep-related issues to improve your workplace productivity, including emotional, social, executive and physical functioning. When there are a million things running in your mind, sleeping apps and devices such as Dreampad step in and stimulate the body’s calmness response, which allows users to let go of any kind of stress and doze off. Because the bones in a human body are natural conductors (every time we speak, the voice’s vibration goes to the inner ear through the bone), the vibrations released from sleeping devices are carried to the area around the inner ear by the bones, resulting in a relaxation response.
- Avoid Alcohol & Caffeine before Bed
Late-night meetings and dinners cause many individuals to consume alcohol. However, consuming alcohol a few hours before bed isn’t a smart decision because its content results in nighttime waking and disrupted sleep. Also, chronic alcohol consumption can make slow-wave sleep vanish for long, leaving the addict with sleep fragmentation and, if they’re lucky enough to catch sleep for a few hours, nightmares. Also, coffee should be avoided before bedtime as its nutrients keep your body alarmed. Get up and do some relaxing activity such as reading a book instead of drinking coffee if you need to kill a few minutes or settle your nerves before going to bed.
- Make a Sleep Diary
To understand the implications of your habits on your sleep, keep track of them every day for a few weeks. Note things that aren’t sleep related – the time you doze off, how long does it take before you finally shut your eyes, how any times you wake up during the night, etc. Also, write down factors such as exercises that make you feel calm and foods that help you sleep better. Once you discover the factors that complement your sleep, you can make necessary changes.
With these tips, you’re likely to turn up at work with full energy.