Now you know that sleep is crucial for your effective leadership. But how do you improve its quality? Well, it is much easier than it may seem at first. Try the recommendations below and you may expect significant progress in your ZZZs in a week!
#1 Be Consistent
As a leader, you probably know that consistency is key to any systematic changes. Your sleep schedule is no exception. Here are three main steps you should do:
- Find out how much sleep you need. The National Sleep Foundation states that most adults should sleep 7-8 hours per night, but the best way to know what works for you is actually to put some effort and track your sleep. You can use a good old sleep diary and write down the time you go to bed and the time you wake up, or choose the modern way and wear a sleep tracker.
“If you’ve got a sleepless night, instead of loading yourself with coffee, try to schedule a nap. Just be sure that you’re doing it right: no more than 30 minutes and no less than 3-4 hours before bedtime.”
#2 Create A sleep-friendly Space
Another way to score more ZZZs is to make your bedroom a sleep sanctuary. The easiest way to achieve that is to manipulate with temperature, noise, and lights:
- Temperature. Some people can snooze under a pile of blankets during a hot summer night, but most of the global population feel better at lower temperatures. Adjust your thermostat to 60-67F and enjoy a sound sleep. Cooler surroundings boost your melatonin levels and drop the heart rate, thus putting you into a sleepy state.
If you have sleep apnea, try CPAP mask or CPAP mask for side sleepers. It helps a lot for good night sleep.
Comments
Post a Comment