Nap the right way or don’t do it at all.
Napping is great to help you get past the 3 p.m. slump and be productive for the rest of the day. The problem is, most people do it wrong. First of all, nap for less than 30 minutes or take an hour and half. Second, try to take your nap, especially if it’s a short one, between 1-3 p.m. This way you will get better REM sleep.
If you take it after 4 p.m., your body will go into a long cycle, and you won’t be able to wake up. You’ll be like a zombie. That’s why if you can’t do it the right way, don’t do it at all.
Exercise is your best ally.
Another great way to set yourself up for higher quality sleep is to do some intense exercises a few hours before sleeping. The ideal time to exercise is about 6 p.m. When you’re exhausted, your mind will go into deep cycles fast, giving you more time in the deep cycle, thus giving you higher quality sleep.
I have been exercising for a few months, mainly to avoid depression through the secretion of endorphins. But a side benefit is that I am getting much better sleep quality at night, and I am waking up feeling productive. I even have the opportunity — and energy — to work on my side business for a few hours before going to college.
Sleep alone when you can.
There’s nothing worse than being disturbed in the middle of your sleep, especially when you’re in the deep part of the cycle. Studies have shown people who sleep in the same bed with someone else suffer 50 percent more harmful sleep disturbances. Why decrease your sleep quality if you can sleep alone?
A hot bath before sleep.
This is something I learned from Arianna Huffington. She says that a hot bath is a very important part of her before-bed routine. I tested it out myself, and I can’t go back. It is scientifically proven that it primes you to get into sleep faster. Having a hot bath after going to the gym is an important key to get better sleep, too.