You would certainly have heard about the manifold perks of getting a good night’s sleep, which means a
deep and uninterrupted sleep for an adequately long duration. Such a sleep is vital for human happiness
A poor sleep can lead to various psychological and physiological complications, such as diabetes,
hypertension, weight gain, paranoia, heart disease, depression, anxiety, stress, and mood swings.
Additionally, an inadequate sleep is also the reason behind lesser motivation, discipline, as well as
Undoubtedly, an average person who is sleep deprived will perform more poorly, struggle more with
his/her attention and focus, and feel less motivated to do a good job and work hard as compared to a
well-slept person. Both sleep deprivation as well too much sleep stem from fatigue. This is why your
body and brain require sleep.
Thus, it is essential that a person should take a good quality sleep in order to give his/her best at the
workplace. Now, that you know that a good night’s sleep is crucial, let us look at some of the techniques
that can help you achieve this.
1. Make a proper sleeping schedule
It is essential that you sleep as well as wake up at the same time every day, including vacations and
weekends. This will acclimatize your body and mind to the sleep and wake up cycle that you have
Your sleep schedule should be as per your requirements. For instance, if you decide to sleep every night
at 11:00 PM and wake up at 7:00 AM, then you should do that. This, in turn, will aid to promote a steady
and natural sleep cycle, thus maintaining healthy energy levels.
2. Take a ‘downtime’
Every day before you hit the sack, keep some time as a break, which can be anywhere from 30 to 60
minutes. In this time, you need to put aside all your electronics and engage in an activity that promotes
relaxation and calms your mind and body, like light reading for enjoyment. The activity should be stress-
free, such as a warm bath, watching television, etc. Make sure that the downtime is something that
does not require much movement or alertness.
3. Choose the right mattress, pillows, and the environment
When the mattress is appropriate for your body type and sleeping posture, you can get a good quality
sleep. You must sleep on a motion-isolation mattress. Moreover, you must select the right memory
foam pillows. In addition to a comfortable mattress and pillows, make sure that you sleep in a
comfortable ambiance, wherein the room is dark and a bit cool, nearly 65 degrees Fahrenheit.
4. Track your sleep
With the advent of technology, you can make use of mobile apps, like Sleep Cycle, in order to keep a
track on your sleep cycles. Plus, there are wearable devices too, such as JawBone Up or Fitbit, that you
can make use of.
5. Take a day nap
Whenever you feel sleepy or struggle with concentration, you should take naps ranging from 10 to 30
minutes during the day. These are also known as power naps. These can substantially enhance your
productivity by improving your focus, memory, and cognitive skills.
So, these are a few tactics that can help you sleep better and thus improve your everyday productivity at
work as well as in your personal life. You can follow these techniques in order to improve the quality as
well as the length of your sleep every night. Getting a good sleep will put you on a path for a healthier,
more fulfilling, and longer life.
Photo by Kristopher Roller
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