Saturday, March 18, 2023

Do you want to hack your sleep optimization?

Have you ever felt exhausted all of the time? That you’ll never be able to catch up? Or, even worse, you believe there is never enough time in the day to do all of your tasks? You’re not alone if you’ve ever felt like this. According to the National Sleep Foundation, over 30% of Americans say they are chronically tired.

In this post, we’ll look at why you can feel weary all of the time and how to fix it by improving your sleeping patterns.

It goes without saying that productivity has shifted to relying on tools and shortcuts to get as much done as possible. But, believe it or not, sleep is the key to effective and long-term productivity. There are numerous materials in the scientific literature that emphasise the importance of sleep for physical and cognitive performance. Now I’m going to get right to the point: The following are two crucial principles to comprehend:

  • Sleep Debt
  • Circadian Rhythm

Sleep debt

Sleep debt occurs when your total sleep hours over a two-week period are less than what your body need to function well. The more sleep debt you have, the more likely it is to influence your productivity throughout the day (common sense).

Circadian Rhythm

Consider your Circadian Rhythm to be a rolling wave-like biological rhythm with peaks and dips that occur throughout the day. Cells in every region of your body are programmed to be aware and ready to operate during circadian peak hours, which normally occur in the late morning or late afternoon. Cells in all sections of your body are naturally intended for rest and recovery during circadian dip hours, which often occur in the early afternoon.

How to take advantage of your circadian rhythm for peak productivity:

Morning ramp-up: Wake up and get your lymphatic system moving and your mindset in check. As your energy rises, plan the day ahead.

Morning peak: Reserve this time for complex work that demands high emotional fortitude, such as important tasks which are emotionally taxing or require brain power from an earlier point in the day cycle.

Afternoon dip: Taking a little time in the afternoon to do passive administrative tasks like emails or CRM updates can help. Depending on your schedule, you could also try getting in some exercise or taking a small break.

Evening peak: The last phase of our daily rhythm so make sure we do everything within our power to take advantage of it while putting all we can into completing any deliverables or difficult tasks that demand focus with other collaborators around us ready to help out!

Evening wind down: The evening wind-down is a time to unplug, relax and get ready for bed. Don’t ignore your window; it’s the precursor for a good night sleep! It’s important to have consistent rituals when you’re getting into bed. Remember, recovery is crucial for productivity

Read More: Some Healthy and Easy Lunch Ideas for Work

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