Fixing your sleep schedule in this modern world is one of the best things you can do for yourself, but it’s also one of the most difficult things to do. We’re bombarded with lights, technology, and information on a rate way higher than we can absorb. We possess more information than we know what to do with. And being caught up in the middle of this, our bodies suffer.
Sleep deprivation is one of the most widely known problems, especially among the younger generation. Getting quality sleep is becoming a thing of the past and it’s not good news. People with sleep deprivation have a higher risk of death by 24%. And there are many things you can do to get a better quality of sleep. The amount of sleep you get every night directly influences your productivity. So, the aim here is to be productive, not busy. So, that’s what we’re going to talk about today. Here’s how you can triple down on your results being in any profession what so ever, and especially in entrepreneurship.
Why fixing your sleep schedule is a must?
Before we talk about why fixing your sleep schedule is a must, let’s talk about what causes it. Sleep deprivation is caused when your body is not able to get enough sleep. It can be caused when you’re out of sync with your natural body clock (which means to sleep at uneven hours, which messes up the routine) or a sleeping disorder. Certain medical conditions have been linked to sleep disorders. These include heart failure, heart disease, obesity, diabetes, high blood pressure, stroke or transient ischemic attack (mini-stroke), depression, and attention-deficit hyperactivity disorder (ADHD).
And none of them sound so good. So, you might want to consider getting your sleep together. As you may have seen, the short answer to the above question is, you can die. The long answer is, you should get your life under control so you don’t die. Fortunately, there are a lot of things you can do to do that.
How to fix your sleep schedule?
There are many ways to go about this. Start with getting at least 6-8 hours of sleep every day. Try to sleep and wake up at the same time every day and avoid sleeping in, even on weekends. You can practice a bedtime ritual if you like. Meditating before you sleep can be one of the best things you do for yourself. It’s really powerful and relaxes your body to get into a peaceful slumber. Also, it’s great for a positive outlook on everything.
If you have trouble sleeping, don’t sleep in the day. Exposure to bright light in the day helps you sleep better at night. Do some kind of physical activity every day. When you physically tire yourself, the quality of your sleep increases and it’s comparatively easier to fall asleep, especially if you have a sleeping disorder. So, exercise every single day.
Don’t drink coffee in the evening. If you consume caffeine in the later hours of the day, you won’t be able to fall asleep on time, which means you won’t be able to get up on time. Basically, creating all the dysfunction.
Getting into a routine is hard, so you just need to push yourself until you get the hang of it. Pick one variable of the routine and make it static, the others will fall into place with that. For instance, if you’re not a morning person but want to wake up early, fix the time you wake up. Even if you can’t fall asleep on time, wake up at the exact same time. Soon your internal body clock will align with your lifestyle.
Enhancing the quality of your sleep
There are many things that you can do to enhance the quality of your sleep. Sleeping in a pitch-black room helps you sleep better. You can use a good sleep mask to avoid any disturbance while you sleep.
Cool your body temperature before you sleep. A slightly colder body temperature helps you sleep faster and better. Fixing your sleep schedule is one of the best ways to get more done in the day. Sleep on a soft comfortable mattress. Don’t be ashamed of sleeping with 11 pillows, comfort comes first.
Try not to work in the bedroom, or at least on the bed. Don’t do anything on the bed instead of sleeping (and you know what I mean). Basically, it tells your brain that the bed is only for sleeping and doing things with lights off. It’s especially important if you work from home. It can be really hard to maintain a work-life balance if you live and work in the same area. Don’t work eat or do anything that isn’t meant for the bedroom in the bedroom, or specifically, the bed.
It’s kind of obvious that you will work better if you’re well-rested. Don’t try to have a few extra hours in the day by sleeping less. Your overall efficiency will decrease, causing you to work more anyway. Of course, there are times when certain things are asked of you and it’s fine. But generally, you shouldn’t compromise on your sleep.
The goal is to do more in less amount of time. You want to structure and optimize your working hours in a way that you’re able to get most of the work done efficiently in the least amount of time. Preoccupation is the biggest reason for procrastination. When you’re preoccupied, you’re not entirely focused on the task at hand. Turn off your notifications. Notifications distract you and most of the time they’re not important. Here’s the thing about emergencies, when you remove yourself from the equation, the emergencies go away. Nothing is really an emergency for a single person to handle in today’s world. I’m not saying you should shut all the ways people can reach you, I’m talking about limiting them. Detoxify yourself from social media every once in a while. Remove social media so you’re not as tempted to go back to them. An average adult spends 3-4 hours a day on social media. Limiting your screen time and meditating frequently can work like miracles for your health.
If you think the problem is too severe and you’re just not able to sleep, don’t hesitate to go see a doctor. It might be something more serious than the stuff that can be dealt with by drinking a certain kind of tea.