12 Habits to Dramatically Improve Your Sleep

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You can still use your electronics and sleep better by wearing these blue-light blocking glasses made by my company. They block the artificial blue light from electronics which normally suppresses your sleep hormone, melatonin. Your body will naturally prepare for deep restorative sleep with minimal effort, leaving you focused and energized the next morning.

2. Have a morning routine.

Use a dawn simulator for a consistent wake time, ideally 90 minutes before starting work. Resist the temptation to immediately check emails and messages—you’re not fully alert to process or respond to them properly. Plus, your stress hormone, cortisol, is at its peak. Leave it for 15 to 90 minutes until you’re fully awake, hydrated, and fueled. If you feel the need for some mental stimulation, play Lumosity, read a book, or listen to a podcast.

3. Try morning exercise.

Appalachian State University found that morning workouts support the best sleep at night. Those who exercised at 7 a.m. slept longer and deeper than two groups that trained at 1 p.m. or 7 p.m.

You don’t have to destroy yourself with high-intensity training; do some stretching or yoga. If proximity isn’t an issue, walk or cycle to work.

4. Get more sunlight.

Science proves that getting more sunlight helps you sleep better at night. Sunlight boosts serotonin levels, sets the body clock to daytime, improves alertness, and boosts performance. Stand in the sun (or fresh air, if it’s cold) with your morning coffee, and get your day off to the right start.

5. Hack your office.

If you’re stuck in an office away from natural light, try to sit by the window. If that’s a no-go, invest in a daylight lamp and humidifier to purify the air around your desk. Go outside after lunch for a 15-minute walk and expose your body to sunlight. Continuous sunlight during the day informs your body clock that it’s daytime, which means more alertness and productivity.

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