Toolkit for Quality Sleep for Supercharged Productivity?

Quality Sleep is #1 hack for Maximizing your work output aka Productivity.

This is because your brain requires adequate time to recover and function optimally. Sleep has a direct relation to your decision making ability, focus and memory.

So when you don’t get enough sleep, the next day everything is compromised - your quality of decision, focus, memory and work.

According to the National Sleep Foundation, 7 or more hours of sleep is recommended for adults.

So, now we know

1. Quality Sleep = High Productivity.

2. Quality Sleep = 7 or more hours for Adults.

Now, let's move on to actionable steps you can take to improve the quality of your sleep

Method:

1. Establish a Consistent Sleep Schedule

Go to bed and wake up at the same time every day. Even on weekends. Maintaining a consistent sleep schedule helps the body align with natural circadian rhythms, leading to better sleep quality and overall health.

2. Abandon Technology:

30 minutes before bedtime, Turn off all electronic devices and create an electronics-free environment in your bedroom. This practice prepares your body for sleep by reducing exposure to sleep-disrupting blue light.

3. Herbal Tea:

30 minutes before bedtime, Brew a cup of caffeine-free herbal tea (Chamomile or Ashwagandha). Sip slowly and mindfully. Herbal teas with calming herbs align with Ayurvedic principles. They help soothe the nervous system, ease digestion, and create a sense of warmth and relaxation before bedtime.

Check out the details here

4. Silence and Reflection: 

Find a comfortable, quiet space. Reflect on your day, express gratitude, and set intentions for tomorrow. You can create a ‘to-do list’ or fill in your calendar for tomorrow.

5. Darkness and Coolness (In the Bedroom):

15 minutes before bedtime, ensure your bedroom is completely dark and set the temperature to a comfortable, cool level. A dark and cool bedroom environment supports restful sleep. Darkness signals the body to produce melatonin, a hormone that regulates sleep, while coolness ensures comfort.

Btw, here is one frequently asked question about sleep over the internet.

Can napping during the day improve productivity?

Yes, short power naps can boost alertness. If you get a chance, 20-30 minutes of nap time can boost productivity for the rest of the day.

That’s all about the quality of sleep.

Now your turn, reply to this email, tell me what is your idea about quality sleep?

Until next Monday!

Cheers,
Sneha Kedar

P.S. - Here is a special gift for you - Deep Sleep Binaural Beats. 

(Listen to these beats with Headphones/Earphones on, for maximum benefit)

This is something that will help people who struggle for deep sleep.

P.P.S. - Happy Dussehra to everyone who is reading this. This year, I am celebrating Dussehra in Dubai. Honestly, this is my first time ‘away from home’ Dussehra and I am missing the rituals and pooja.

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