How to Sleep Less and Work More with 12 Effective Tips
To maximize your competitive edge and be successful, the way you manage time is imperative. Research suggests that productive people sleep less than the average person. Why is this and how do they do it? Time is considered the most valuable asset. Many influential executives and business owners admit that they are early risers and can do more with less sleep. Although the average person needs 6-8 hours of sleep, productive people believe that by sleeping less, they can free up more time to succeed.
Ever heard of the phrase "time is money?". In contrast to what many office workers think, you can be more productive with fewer hours of sleep. In this article by Autonomous, we discuss the reasons why people who sleep less are more productive and offer a guide to office workers on how to sleep less but not reduce their energy levels.
12 Effective Tips To Sleeping Less And Working More
1. Winding Down
A major factor in training your body how to sleep less is giving yourself a winding down period. Dim the lighting in your bedroom an hour before you intend to sleep and start adjusting to your sleep schedule. Washing your hands, cleaning your teeth, and changing out of your work clothes into pajamas are examples of this.
2. Turn off Devices
During your winding-down time, turn off anything with a screen. The blue light emissions created by devices such as computers and cellphones cause the release of melatonin, a sleep-inducing hormone.
3. Avoid Alcohol
Another simple tip to improve your sleep is to avoid the consumption of alcohol. Alcohol is a sedative that will put you to sleep easily or knock you out completely. However, alcohol oxidizes in your bloodstream over several hours, causing sleep disturbance and low sleep quality. Alcohol also dehydrates you and is known to induce grogginess or a hangover, which will make it difficult to wake up feeling refreshed.
4. Avoid Caffeine
An obvious yet effective tip to improve your sleep and be able to sleep less and work more is avoiding caffeine. Caffeine stays between four to six hours in your bloodstream. We recommend cutting out all caffeine from your diet about six hours before going to bed.
5. Noise Reduction
Loud noise from outside, such as cars or rowdy neighbors, can keep you from sleeping. If you live in a noisy environment, use earplugs, a white noise machine, or both to reduce the noise.
6. Keep Your Room Cool
The temperature of your bed and bedroom is going to affect your sleeping efficiency. To get a decent night's sleep and be able to be more productive the following workday lower the temperature to about 60 to 68°F (15 to 20°C) or open a window.
Maintaining a consistent sleep and wake schedule seven days a week is going to assist you in falling asleep earlier and waking up more refreshed.
8. Buy a New Pillow and Mattress
The majority of people cling to their pillows for much longer than they should. The typical pillow has a lifespan of one or two years. They lose their form after that duration, becoming droopy and not offering the same support for your neck and head. This can harm sleep.
Furthermore, your objective to have a decent night's sleep would be harmed if your mattress is uncomfortable or not offering the same support it once did.
9. Get Out of Bed When You Wake Up
Give up the spare 10 minutes if you are hooked to the snooze button to get into a smoother routine. This is especially important if you awaken naturally instead of setting the alarm. Your body may be indicating that you need no more sleep.
10. Morning Routine
Setting up a consistent morning routine is going to make you feel more active, as well as motivate you to get out of bed in the morning.
11. Exercise (at your desk)
An exercise routine has been shown to decrease insomnia and increase sleep quality. For certain individuals, exercising early in the day is more effective than exercising late at night. So, experiment with your routine.
If you introduce a standing desk to your workstation such as the Autonomous SmartDesk Core, you can exercise while you stand. Squats, leg lifts, curls, and even walking in position are all healthy workouts to do at a standing desk.
12. Make Yourself Comfortable at Your Workstation
An amazing idea that is an effective method of ensuring high sleep quality and aligning with being able to sleep less and work more is having an ergonomic office setup. You are going to get tired quicker than usual at night if you are relaxed at work, particularly later in the day.
Using an ergonomic office chair is one of the easiest ways to make yourself relaxed.
The ergonomic chair is an ideal style idea for an office worker and it can help you become more productive by offering various health benefits.
How Productive People Sleep Less
1. They find alternative activities and hobbies to sleeping
2. Self-awareness and demonstrate character traits such as optimism and ambition.
3. They are extroverted individuals who enjoy going out and social settings.
4. They are passionate and driven about their tasks and dreams.
The Bottom Line
To maximize your competitive edge and be successful, the way you manage time is imperative. Maintaining a strict sleep management schedule and using other effective tips discussed above can help you get the most out of your sleep and increase your productivity levels.
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