It’s one of those mornings once more: Your alarm goes off, you open your eyes, and all you want to do is curl up in bed and sleep for a little while longer.

You get up, wash your face, and grab your first cup of coffee to make up for the lack of recovery from the night, but duty still calls. Hours of operating in automatic mode are then required to get through the morning until you finally feel awake.

Even while we can all relate to how frightening this situation feels, sleeping too little has long-term consequences as well. Sleep deprivation seriously impairs your productivity and health over time.

No aspect of your mental, emotional, or physical performance is unaffected by,

In Shawn Stevenson’s opinion.

Shawn Stevenson asserts that the quality of your sleep has an impact on all aspect of your performance, whether it be mental, emotional, or physical.

Contrary to popular belief, sleep is a dynamic process. All of the information we took in during the day is processed by our brain at night. In addition, our metabolism is controlled, our immune system is boosted, and our damaged cells are mended.

Because of this, getting enough sleep improves your entire day’s productivity and, ultimately, the quality of your life.

Although we can all relate to how frightening this situation feels, there are long-term costs associated with sleep deprivation as well. Sleep deprivation has a long-term negative impact on your productivity and health.

There is no aspect of your mental, emotional, or physical functioning that Shawn Stevenson claims is not affected by the fact that the majority of people in today’s society are chronically sleep deprived and experience poor quality sleep.

The most important factor in achieving mental and physical balance, however, is sleep, not a healthy diet or exercise.

Studies show that not getting enough sleep decreases creativity, increases stress, and lowers performance. Due to their fatigue, millions of people are unable to perform to their full ability as a result of their lack of sleep.

While many young people fall victim to the hustle mentality and believe they’ll achieve more

Even while we can all relate to how frightening this situation feels, sleeping too little has long-term consequences as well. Sleep deprivation seriously impairs your productivity and health over time.

Shawn Stevenson contends that cutting back on sleep will not benefit them in any way; on the contrary, proper sleep management can be the ultimate performance hack.

Sleeping less in order to work more hours will sooner or later backfire.

However, getting plenty of sleep alone will hardly result in a refreshed body and mind. Your ability to recover is affected more by the calibre of your sleep.

Additionally, while being awake requires the use of energy, sleeping is anabolic, strengthening and recharging us.

Having sufficient strength for the following day.

“When you get enough rest, you will actually operate more effectively, be more efficient, and accomplish more.”

Shaun Stevenson

Even while sleep optimization may seem difficult, it is often relatively easy. You may already boost your recuperation and have more energy throughout the day by adopting a few simple behaviours.

Establishing Routines and Understanding Sleep Patterns

The secret to a successful day or life is not always waking up at five in the morning, despite the advice of many successful people and books.

Many people can only focus on side projects or their own development in the mornings. However, it doesn’t really matter when you wake up or when you go to bed.

Recognize your sleep phases

We go through five stages of sleep while we are asleep. So-called sleep cycles are made up of these several stages of light and deep sleep, and each stage has a unique personality.

The first and second stages of sleep are light sleep. We gradually fall asleep during these phases as our body temperature and blood pressure decrease. Stage 1 only accounts for 5% of each night and is a transitional period between being awake and sleeping. We wake up easy at this time.

Up to 55% of our sleep cycle occurs in stage 2. Our brain activity decreases at that point, making it more difficult to wake up.

Stage3& 4: These are regarded as profound sleep stages. Our brain activity decreases significantly, and our recuperation processes speed up. Therefore, for the best possible relaxation and recovery, these phases are crucial.

Stage 5: The final stage is also referred to as the REM phase (rapid eye movement). At this time, our eye A new sleep cycle begins once these five stages are finished.

Since each cycle lasts roughly 90 minutes, we often repeat them four to six times each night.

Four of these sleep cycles would result in six hours of sleep, whereas six would result in nine.

Okay, but why is that relevant?

Knowing your sleep cycle is important because it affects how energetic you feel when you wake up. Being awakened in the middle while awakening during a deep sleep stage would leave you feeling worse for wear; doing so during a light sleep stage will provide you energy for the day.

In other words, waking up during a light sleep period will make you feel more energized than waking up during a deep sleep.

How to execute:

You can set your alarm in accordance with the 90 minutes that each sleep cycle lasts because you are aware of this. Make sure your alarm goes off after a cycle has finished, as opposed to in the middle of one.

Make sure you finish your sleep cycle and don’t skip a deep sleep phase rather than striving for the recommended eight hours of sleep.

The quickest and most efficient method of understanding Employing smart devices to track your sleep, such a watch or ring, will help you manage your sleep pattern. However, if you put most cell phones next to your pillow, they can track your sleep as well.

However, if you don’t want to use technology, use the 90-minute rule to determine when your alarm should go off so that you wake up at the end of a whole sleep cycle rather than in the middle of a deep sleep period.

As a result, if you go to bed at 10:30 PM, set your alarm for 6 AM rather than 6.30 AM.

Take Sunlight In

More sunlight throughout the day, according to studies, can promote sounder sleep at night.

We have a 24-hour clock already installed, the so-called Our bodies have a “circadian timing system” that aids in regulating day and night.

Our brain receives alertness signals from sunlight, which also causes the daytime hormones that control our biological clock to be produced. Thus, inadequate daylight and excessive light exposure (such as that from displays) at night have a negative impact on how well you sleep.

How to execute:

Get your body outside as early in the day as you can to enjoy some sunlight. Your internal clock will be easier to control and better able to distinguish between day and night thanks to this.

Consider arriving at work a little earlier and walking the final mile, taking breaks outside or at least near a window, or going for a little stroll. as part of your new daily regimen.

Skip the blue light

Our sleep patterns are negatively impacted by the artificial blue light from our screens because it interferes with the generation of melatonin, a hormone that promotes easy sleep.

Our bodies hardly have the ability to distinguish between day and night because of our exposure to artificial lights. Therefore, after staring at our devices late at night, it is harder to fall asleep.

Late-night screen time degrades the quality of our sleep and keeps our minds active. And even while it might not seem like a big problem to watch your favourite movie or type a few notes, it is.

While all you’re doing is surfing the web, your brain is still working. While surfing the web keeps your mind engaged after a long day, all you really want to do is unplug and unwind.

“It is extremely necessary to unplug from technology in order to reconnect with ourselves.”

Ariana Huffington

How to execute:

Avoid screens as much as you can at least 30 minutes before bed. Experts even advise against using screens that emit artificial light 90 minutes before night.

Instead, engage in calming hobbies like reading, stretching, meditation, or any other relaxing pastime.

Install a blue light blocker on your screens if you really can’t stop using your devices (e.g., f.lux). The blue light from your screens will change to red light as a result, which is less bad for your health and sleep. almost all phones have a “night feature” that also lowers the amount of blue light emitted.

Grab a pair of sunglasses that block blue light as an alternative.

Make your bedroom darker

Dimming the lighting in your bedroom will help you sleep better in addition to avoiding screens.

Your body loses the ability to distinguish between day and night if it is subjected to too strong light. As a result, it gets difficult to sleep, and the sleep is of lower quality. However, sleeping in a completely dark environment will aid in speedier sleep and a more rested awakening.

How to execute:

If at all feasible, close the drapes to completely darken the space. Take a pair of sleeping masks if that isn’t an option. These cost little. They are practical, efficient, and portable, making them excellent travel companions.

Reduce Noise

In addition to light, try to keep your bedroom as quiet as possible. Unplug any digital devices you may have in your bedroom and keep the room quiet at night.

How to execute:

All windows and doors that could cause obtrusive noises throughout the night should be shut. Additionally, be sure to unplug or muffle all potentially noisy gadgets.

Learn to wear earplugs if avoiding noise is not an option: These are equally affordable and useful as sleeping masks, and you can bring them with you wherever you go, making it simpler to get a good night’s sleep when travelling.

Remain Calm

The same as with light and sound, our body temperature has a big impact. on the level of our slumber.

Our body temperature often dips when we go to bed so that we may sleep more easily. But if the temperature in the bedroom is too high, it’s hard to fall asleep.

Studies show that a room should be about 65 degrees Fahrenheit, or 20 degrees Celsius, to promote restful sleep.

However, in addition to keeping your bedroom cool, you need also maintain a relaxed state of mind and body by letting go of all stress and negativity.

Every day, we all encounter unpleasant events. Even if you are a steadfast optimist, you will encounter irritable folks. And maintaining emotional control throughout the day might be challenging. However, as recently as before you go to bed, Release all the negativity you encountered throughout the day.

How to execute:

Before retiring to bed, make sure your bedroom is cool. Additionally, avoid wearing heavy apparel to bed. Let your skin breathe instead.

Additionally, take care of yourself by relaxing your mind before bed.

Even if you had a difficult day, engaging in activities like meditation or journaling can help you let go of unpleasant memories and concentrate on the good.

If you want to go a step further, you can put all of your rage on paper and burn the paper. Burn the paper in the literal sense, but proceed with caution (e.g., do it in the sink). You do this by physically releasing the issue.

Reading or listening to audiobooks are additional calming activities you can undertake before bed.

Sleep at the Proper Times

The fact that our bodies recover best by sleeping between 10 PM and 2 AM is one of the least well-known “sleep hacks.”

By sleeping at this time, you will improve the quality of your sleep and wake up feeling more energised.

Shawn Stevenson claims that is grounded in the reality that humans are a part of nature. Simply put, we are meant to go to sleep when it becomes dark.

How to execute:

The suggested time frame of 10 PM to 2 AM may change depending on time zones, the season, and other factors. However, the fundamental concept is straightforward: Go to bed in a short while. of the sky growing dark.

Timing your sleep is similar to timing a stock market investment in that it doesn’t matter how much you invest, only when.

— Kulreet Chaudhary, M.D.

Avoid Overexerting Yourself

Heavy exercise immediately before bedtime is not recommended because it speeds up your metabolism, raises your heart rate, and makes it difficult to wind down.

While a strenuous evening workout may impair your ability to sleep, a massage and little stretching can be invaluable.

Your sleep will be better if you use a foam roller to stretch and massage your body. It will also help you relax, tune into your intuition, and release stress.

especially if you work in an office and spend the most Your body will appreciate you for releasing muscle tension at the end of a day spent sitting.

In addition to the advantages of regular stretching exercises, a foam roller reduces discomfort in the muscles, improves flexibility and blood flow, and promotes relaxation.

How to execute:

Choose yoga or stretches if you want to do something healthy for your body just before bed. Play some soothing music to help your body release tension. Your body and mind will both quiet down, which is quite advantageous for getting a good night’s sleep.

Limit your caffeine and large meals before bed.

Eating after bedtime can cause inflammation and blood sugar regulating problems. Consequently, avoid whenever possible avoid eating in the evening. You will certainly be rewarded by your performance, sleep, and body.

However, if you do need to eat just before bed, opt for protein-rich foods rather than greasy, carb-heavy meals.

Additionally, refrain from drinking anything with caffeine in the afternoon so that your body can eliminate it before night.

Overdosing on caffeine frequently results in sleep issues, which makes you weary and encourages you to drink more caffeine. Before long, you’re caught in a vicious cycle between coffee and poor sleep.

How to execute:

You can substitute a herbal tea for a late-night snack if you want to sleep better. For instance, lavender tea lowers stress while chamomile tea has antidepressant properties. Also, keep some high-protein snacks on hand in case you get peckish late at night and want to eat something.

Caffeine typically has a half-life of 5–8 hours, depending on your body and what specifically you eat. This indicates that in 5–8 hours, half of the drug will leave your body. To ensure your body gets rid of the caffeine until bedtime, you should stop drinking coffee at noon or in the early afternoon.

To sum up

It’s not necessary to spend a lot of time, effort, or complexity getting ready for a good night’s sleep.

Contrarily, it might be quick and entertaining. Have fun experimenting with these suggestions to help you fall asleep better rather than feeling overwhelmed by them. On your own timetable. What works for you, keep; throw out the rest.

Things to avert:

Screens’ blue light emissions should be avoided or minimized.

Avoid strenuous exercise right before night; choose instead for yoga or stretching.

At least two hours before bedtime, avoid consuming large meals.

Afternoon caffeine should be avoided.

Avert being roused from a deep sleep period by waking up in the middle of a sleep cycle.

Steps to take:

Establish a regular sleep schedule by becoming aware of your sleep patterns.

Take use of the morning sun.

Reduce the light in your space and the noise.

Your bedroom’s temperature should be lowered.

By way of journaling, reading, or meditation, you can calm your thoughts and let go of negativity.

Aim to go to bed in a Several hours before nightfall outside.

Try out many rituals slowly until you find one that feels right to you. Find one that meets your requirements and makes your life happier and more enjoyable.

Pick one or two new habits and experiment with different combinations until you discover a pattern that enhances your wellbeing and productivity throughout the day.

Thanks for reading.