The importance of sleep does NOT need to be emphasized. Everyone knows the benefits of a good night’s sleep. However, we’re also familiar with that dreaded exam time – when you’re lucky to get even 5 hours of sleep. Here are some strategies that can help you make the most of even just those 4 – 5 hours of sleep.
1. A good strategy is to make your room as dark as possible. Even the smallest, dimmest light can reduce your sleep quality.
2. Keep your cell phone far out of you’re reach and proximate zone. Radiation emitted from the cell phone can disturb your REM cycles and prevent you from reaching the optimal, deep sleep that is required. Even if you fall into deep sleep, radiation can cause the length of the deep sleep cycle to be reduced.
3. The more awake you feel in the morning, the more tired you feel at night. A good way to feel more awake in the morning is to be out in the sunlight (if only for a few minutes) as soon as you wake up, or as soon as possible. Vitamin D (obtained from sunlight) regulates your sleep and wakefulness patterns. Getting Vitamin D early on during the day is a great way to make sure that you are fully and completely awake
4. Try to keep your room cool. The National Sleep Foundation says that temperatures below 24 degrees Celsius are best for deep sleep. So, go ahead and blast that AC. Or save power and electricity by getting a Smart AC.
5. Drink a large glass of water right before you fall asleep. This will ensure that your bladder will wake you up in the morning! Make sure not to drink too much, because it defeats the purpose if you need to wake up to visit the restroom in the middle of the night.
6. Make a schedule before sleeping. If you’re mind is set and completely clear with what needs to be done the next day; it will release a high concentration of a hormone called adrenocorticotropin, about an hour before you wake up.
7. Most sleep cycles last for 90 minutes. If you can calculate your sleep so that it is a multiple of 90 minutes, you will wake up at the lighter end of your sleep cycle and find it easier to get out of bed, rather than when you’re alarm goes off in the middle of deep sleep.
We hope you find these tips useful in maximizing your sleepy quality and enhancing your productivity! Good Luck & Cheers!!