Research shows 80% of tired workers feel they are less productive. Similarly, Sleep Health Foundation reports 29% of all workplace errors are a direct result of sleeplessness. And for those who work with others; know that a lack of sleep leads to 52% of individuals feeling moody – a detriment to motivation, client relationships and teamwork collaboration efforts alike.
Needless to say, while you may think staying up late grants you a little extra time to ‘get it done’; it’s actually an impairment.
Not only on a subjective level, as above, but also – objectively too.
Evidence shows a lack of sleep produces deficits in concentration and decision equivalent to having a blood alcohol level of 0.05.
Before moving ahead any further – ask yourself – do you expect yourself to do your best work drunk?
Do you believe you can perform at your peak?
Do you truly feel you can deliver 100%?
If not – don’t expect yourself to do so when you’re sleep deprived – the effect upon the brain is the same.
So – whether you’re looking to boost productivity, avoid a lack of it or a little from both column – knowing how to get your best sleep is key.
And for that, I’ll share with you my signature bedtime routine – which has seen 100% of my private clients see improvements in their sleep in 7 days or less.
- Block out blue light: studies show blue light delays melatonin, the hormone to make you sleepy. Consequentially, you’re awake in the evening and tired in the morning.
- Diffuse lavender: clinical trials have found it can lessen anxiety by 45% – one of the main problems inhibiting sleep.
- Have a shower: it helps stimulate the release of melatonin, which enables you to fall asleep faster, research shows.
- Have a magnesium based sleep supplement: Magnesium helps the body and brain calm down – and has been found in academic studies to reduce symptoms of anxiety, such as an overactive mind and restlessness, by 31%.
- Listen to white noise: a recent study found white noise – for example, a fan or a dedicated white noise machine such as the Welcare Sleep-Tight Sleep Sound Machine – can reduce the time taken to fall asleep by 38%.
- Practice deep breathing and wear a sleep mask: deep breathing activates the parasympathetic nervous system to help you feel calm, according to academic evidence. Wearing a sleep mask, like Dreamlight, helps block out light – which is necessary for morning alertness (see step 1!).
Olivia Arezzolo is a Sleep Expert.
Her qualifications include: Bachelor of Social Science – Psychology; Cert Sleep Psychology; Diploma of Health Science – Nutritional Medicine; Cert 3+4 Fitness; giving her underpinnings of psychology, fitness and nutrition; which are then integrated into sleep.