Productivity is something we all want to increase these days, whether we’re self-employed or work for another business and work from home or in an office or elsewhere.
However, it’s tough to be as efficient as you would like if you don’t get enough quality sleep throughout the week.
Many different factors will boost productivity, but one of the best worth trying is improving your nightly rest.
Sleep helps us to have more energy and focus and to think clearly.
It also makes the afternoon fogginess that many people suffer from less likely.
Even if you struggle with insomnia or other sleep problems, there are things you can do to improve this area of your life.
Read on for some tips for better sleep in 2022 and beyond.
Use the Right Bed and Pillow
If you’re going to rest well each night, you need the right bed and pillow to support your body.
If you have an old, lumpy mattress or one that sags in parts, is too hard or soft for your back, or doesn’t work for your sleeping style (e.g., side, back, stomach, etc.), then it’s time to invest in an upgrade.
There are many quality, affordable mattress products you can choose from these days, including plenty you can order online and have delivered quickly and easily to your door.
If you buy a mattress in-store, take your time testing options before you buy.
When browsing online, ensure companies enable returns if a mattress doesn’t feel right once you get it home and try it out.
Many companies have 30- or 60-day return conditions that allow customers to trial a mattress properly and send it back if it’s not as comfortable as hoped.
The pillow you utilize makes a difference, too. Remember that pillows need replacing at least every few years, typically, or sooner.
Ensure you find a pillow that’s the right height for your neck and shoulders so you don’t feel less than fresh of a morning due to a crick in the neck or other issues.
Don’t Use Technology Right Before Bed
Another way to boost your sleep hygiene is to make a concerted effort to avoid technology in the hour or so before you go to bed.
Tools such as computers, tablets, smartphones, and even televisions emit blue light that can signal your brain to wake up.
It’s best to switch these things off a while before your bedtime so your mind and body can properly unwind.
You will go off to sleep and have deeper slumber in turn.
Create Rituals for Yourself at Night Time to Unwind and Relax
Talk to those who sleep each night soundly and you’ll often hear them mention that they have bedtime rituals they follow religiously to help themselves turn off after a busy day.
For example, it pays to do some stretching and deep breathing before bed to loosen up the muscles and de-stress.
Many people find that journaling is beneficial because writing down what has happened during the day provides an outlet and reduces the chances of tossing and turning due to over-analyzing and replaying conversations in your head.
Also, writing out to-do lists for the next day can help your mind relax, knowing that you don’t need to lie in bed worrying you’ll forget important tasks.
Other rituals might include things like taking a bath, putting on a face mask, rubbing on body lotion, reading a book, or listening to music.
Test out a few ideas to see what works best for you, and then get into a habit of doing at least a couple of these things nightly.
Create Set Sleeping Hours
Another ritual can be going to bed at roughly the same time every night and getting up at about the same time each morning.
If you develop this kind of routine, you should find that it’s much easier to get to sleep as your mind and body know that it’s bedtime and they need to be ready to switch off.
It might take a few weeks to set the same hours, but before too long, you should naturally start to get tired at the right time at night and naturally wake up at your predetermined morning wakeup time.
This boosts productivity because you’ll get more sleep in total and will feel much fresher when you begin the day.
Other tips to improve your sleep include not having caffeine too late in the day, not eating a big meal too close to bedtime (especially hard-to-digest foods), and optimizing your sleeping space with blackout blinds and noise-reducing glass on windows.
Follow these tips over the coming months, and you should soon notice that you feel a lot better and get more done each week, too.