When people are bombarded with work in a jam-packed schedule, they often sacrifice their sleep in order to become more productive in their office space in the Philippines. Overlooking the value of quality sleep is a common mistake busy people make in order to get things done. But, in reality, sleep deprivation does more harm than good to a person. It takes a huge toll on your physical and mental well-being and work performance.
Remedy your sleep-deprived-zombie days with these five tips on how to get quality sleep:
Acquire 7-9 Hours of Sleep
Scientific studies show that the amount of sleep an average adult needs is not less than 7 hours and not more than 8 hours each night. When adults achieve this requirement, they decrease their risk of acquiring serious health conditions. It maintains the effectivity and efficiency of their immune system and cognitive skills. Getting enough rest also aids people to maintain their mental and emotional stability. When you acquire 7-9 hours of sleep, you’ll be able to get through even the most hectic day with a sound mind and healthy body.
Put Away Your Gadgets at Least 1 Hour Before Lights Out
Electronic gadgets such as cell phones, tablets, and computers, and many more have become a huge part of our lives. It’s often difficult to put them down – even during bedtime. Little do people know that the blue light emitted by the gadgets’ screens restrain the production of melatonin in our bodies – the hormone that’s in charge of a person’s body clock. Aside from that, device usage before you sleep also reduces and delays REM sleep which affects your alertness the next day. You have to put away your gadgets at least one hour before getting some shuteye in order for your mind to relax and unwind.
Meditate Before Going to Bed
People face different challenges every day, especially at the workplace. And often times, individuals find themselves combating their minds that just won’t quit worrying and analyzing when they go to bed. Meditation helps your mind to relax, and it improves the quality of your sleep. Also, it naturally boosts the melatonin levels of your body, enabling you to rest well and wake up feeling fresh and rejuvenated. When you meditate before you go to bed, you give yourself the opportunity to set aside your burdens of the day. This helps you to calm your mind, making it easier for you to fall sleep.
Reset Your Sleep Cycle
Every individual has a circadian clock, an internal biological clock that signals our mind when to feel sleepy or wide awake. Oftentimes, when people travel between time zones for a business trip or when they pull an all-nighter to get work done, their sleeping schedule gets thrown off. When that happens, it is essential to get your schedule back on track to make sure that you get optimal rest. It would also help your body clock if you make your mornings bright and keep your evenings dark. To do this, you could turn on the lights or open the shades in the morning, and dim the lights and put away your devices at night.
Utilize Sleep Aid Technology
With the advancement of technology, innovations that help people fall asleep are made available in the market. There are various types of sleep aid technology that you could choose from to fit your needs. You could research and consult a sleep doctor to find out what sleeping aid would suit you. There are gadgets that monitor your breathing, and there are those that produce sleep acoustics to give you a good night’s rest. There are also gadgets that keep your bed at a certain temperature that’s conducive for sleep.
To ensure optimal performance at work, you have to get the proper amount of rest every night. You should never take your sleeping time for granted. It’s a myth that you could make up for lost sleep. Studies show that there are health risks when you sleep too little and when you oversleep. Give yourself high quality sleep through these tips, and you’ll thank yourself when you wake up in the morning.