To get the sleep you need for a happier, healthier and more productive life, The Better Sleep Council recommends the following 5 tips to improve sleep and work productivity:
1.) Pay your sleep debt: getting even 30 minutes less sleep than your body needs can lead to accumulated sleep debt, which has both short- and long-term consequences for health, mood and performance, both on and off the job. It’s important to schedule 8 hours of sleep each night (7.5 to 8.5 is optimal) and maintain a regular sleep and wake schedule, even on the weekend.
2.) Performance evaluation: though your mattress may not show physical signs of wear, it loses comfort and support over the years. It’s important to evaluate your mattress every five to seven years to ensure it still provides optimal comfort and support. Research shows that the age of a mattress directly impacts the quality of sleep.
3.) Bedroom business: use your bedroom for sleep and sex only. The bedroom should be an uncluttered environment that is relaxing, comfortable and conducive to sleep and relaxation. Keep work, computers and televisions out of the bedroom!
4.) Kick the caffeine habit: research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime.
5.) Make the investment: you spend one-third of your life in bed. Be sure to invest in the best quality and most comfortable mattress you can afford to ensure a great night’s rest for a healthier, happier and more productive you.