Productivity

Sleep

Improve your sleep hygiene

You can improve your sleep through small but consistent changes in your sleep hygiene.

Good sleep relies on consistent habits: Prioritizing daily choices, like a regular bedtime and limiting afternoon caffeine, can significantly improve sleep quality.
Start with small, manageable changes: Focus on modifying one sleep-related habit at a time, rather than attempting a complete overhaul all at once.
Consistency is key and setbacks are normal: Habit change takes time. Practice self-compassion and continue progressing, even after slip-ups.
Maintain a regular sleep schedule: Going to bed and waking up at the same time every day, including weekends, helps regulate your body’s internal clock.

Sleep and your mental health

Sleep and your mental health are deeply connected. A good night’s rest helps you regulate your emotions and manage stress.

Sleep impacts mental health: Quality sleep regulates emotions and reduces stress, while poor sleep can lead to irritability and increased risk of mental health challenges.
Schedule worry time: Dedicate time in the early evening to address worries, write them down, and problem-solve to prevent them from interfering with your sleep.
Relax with activities: If you can’t fall asleep, get out of bed and engage in a relaxing activity until you feel sleepy.
Use progressive muscle relaxation: Practice slow breathing while tensing and releasing muscle groups to relieve tension and prepare for rest.
Prioritizing sleep supports wellbeing: It’s an effective way to support your emotional wellbeing and help you manage daily challenges.

From doomscrolling to dozing

Staying up late watching one more episode or scrolling through your phone—despite knowing you’ll regret it in the morning—is called revenge bedtime procrastination. It’s a common way we try to carve out personal time, but it comes at the cost of sleep.

Bedtime procrastination sacrifices sleep: Delaying bedtime for personal time can lead to some negative consequences.
It has a significant cost: Delaying sleep results in diminished focus, exhaustion, irritability, and reduced productivity.
Address the root cause: The need for “me time” often comes from a lack of control during the day.
Incorporate micro-moments of freedom: Integrate short breaks and enjoyable activities throughout the day to regain a sense of control.
Establish a relaxing wind-down routine: Intentionally choose calming activities to signal to your brain that it’s time for sleep and disengage from your devices.

Sleep and your physical health

Sleep isn’t just in your head. Improving your sleep can significantly boost your physical health.

Sleep is vital for physical health: It supports heart health, blood sugar regulation, weight management, and immune function.
Chronic sleep deficiency has serious health consequences: It’s linked to heart disease, diabetes, obesity, and hypertension.
Physical activity improves sleep: Incorporating movement, like “walk and work” sessions, enhances sleep quality and combats fatigue.
Create a sleep-friendly bedroom: A cool, quiet, and dark environment promotes deeper sleep.
Better sleep leads to increased energy and productivity: Waking up refreshed improves focus and overall daily performance.

The science of sleep

Sleep is an active process that restores your mind and body.

Sleep is an active restorative process: It benefits both your mind and body by processing information, strengthening memory, and supporting your immune function.
Lack of sleep impacts overall wellbeing: It affects physical and mental health, emotional resilience, productivity, and creativity.
Sleep tracking can improve sleep habits: Using tools like Fitbit, integrated with apps like Sleepio, provides data to refine sleep strategies.
Sleep enhances cognitive functions: During sleep, the brain strengthens neural connections, improving learning, problem-solving, and decision-making.
Prioritizing sleep leads to greater efficiency: Quality sleep helps you tackle challenges with a clearer and more focused mind.