Sleep deprivation is a major threat to success. Low educational attainment, anxiety, and depression (among other mental health issues), reduced quality of life, and poor fitness and coordination are just a few of the problems that deficient sleep produces. However, individuals who consistently sleep the science-suggested seven to eight hours per night achieve greater success than those who sleep less than five hours.
There may be dozens of tips and tricks for improving sleep quality, but four universal ones are worth following. Quitting all-nighters is the first one. People with a blood-alcohol level of 0.1% and those who have done without sleep for 48 hours exhibit the same impairments. Second, you might want to consider sleeping with a weighted blanket. Two weeks after using weighted blankets, insomniacs reported experiencing less movement and an overall better night’s sleep. Third, exercise for longer periods of time is also associated with increased enthusiasm for sleeping. Research shows that 75 to 150 minutes of exercise can significantly improve sleep and reduce daytime sleepiness. Finally, you should also limit the use of blue light technologies. It has been shown that blue light emitted by televisions, computers, and phones can impede melatonin production by as much as 200%.
While these healthy habits are accelerated towards better sleep, investing in sleep hygiene can make all the difference, having a transformative effect on your sleep. There are two good ways to get started. First, upgrade your mattress to one with more comfort. More than nine in ten consumers say that a soft, cozy mattress improves their sleep, and you can experience the same benefit. Second, try washing your bed sheets more routinely. Among adults, 73% report that having clean sheets makes them more enthusiastic about sleeping.
Reap the rewards and success that come from taking care of yourself by getting the 7 to 8 hours of sleep you need. It can all start tonight – change your sleep and success can follow.
