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The cost of insufficient sleep is high, and the bottom line is that cutting corners on our sleep to increase productivity will, sooner or later, hurt. Insufficient sleep affects concentration, memory, immune system, mood, efficiency and decision-making, to name some detriments

To get enough sleep, avoid drinking coffee five to seven hours before bedtime. Also, create a sleep-friendly environment in your bedroom that is free from screens (which hamper the production of melatonin) and engage in a sleep routine that cues your body that it’s time for bed. This can be anything from a warm bath to reading a book (not on a screen) to meditating.

Arianna Huffington became a well-known “sleep crusader” after she collapsed from exhaustion in 2007 and wrote a book about her experience and the importance of sleep in The Sleep Revolution. She has a routine that helps her wind down, according to Fast Company. “First, she turns off all her devices 30 minutes prior to bedtime and escorts them outside of her bedroom. Next, she takes a hot bath, which ‘washes away the day, slows down my brain, and winds down my body.’ She opts for dedicated pajamas instead of what she used to wear to bed — gym clothes — and only reads physical books that ‘have nothing to do with work’ when she’s under the covers. These tend to be poetry, philosophy and fictional books.” Huffington tops off her ritual with writing down three things she’s grateful for.

Whatever your sleep routine encompasses, make sure it emcompasses seven to nine hours of sleep a night.

Related: How Does Your Morning Routine Compare to Elon Musk’s, Sheryl Sandberg’s and Warren Buffett’s?

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