Five Important Tips For Improving Your Sleep
Tip #1 – Try The 10-3-2-1-0 Technique – When it comes to getting better sleep, the 10-3-2-1-0 technique is quickly gaining popularity. Following it may help boost your productivity. Here are the rules:
- 10 hours before bedtime: Stop consuming caffeine
- 3 hours before bedtime: Stop eating food or consuming alcohol
- 2 hours before bedtime: Stop working
- 1 hour before bedtime: Turn off all of your electronic devices with screens
- 0: How many times you press the snooze button each morning
This technique may promote better sleep, allowing you to wake up feeling alert and rested. Being productive is easier when you aren’t drowsy and fatigued.
Developing new habits usually isn’t something that happens overnight. Personally, I have a bad habit of reading my Kindle before bed. Trying to get rid of an ingrained habit like this can take time. The key is to stick with it until you develop new, healthier habits.
Tip #2 – Use A Screen Filter On Your Devices – The screens on electronic devices give off a blue light that could disrupt your body’s circadian rhythm, making it harder to sleep. To keep your smartphone or other devices from interfering with your sleep, consider using a red-tinted screen filter to counteract the blue light.
Tip #3 – Stop For Breaks During The Day – When I was in school, I found the Pomodoro method extremely effective. This technique alternates between 25-minute periods of intense work and 5-minute periods of rest. Once you complete four of these shorter cycles, you can then take a 15-minute rest.
This technique made it much easier for me to study for exams for long periods without getting distracted. The reason why it works is because it has regular breaks built-in. If you try this technique for yourself, never skip the breaks. Otherwise, your concentration could be disrupted for all of the following cycles.
Tip #4 – Set A Reasonable Bedtime – According to researchers, getting to bed early results in better health than staying up too late. While all sleep is important, the most essential hours occur between 10 PM and 2 AM. Take advantage of this by choosing a bedtime that is earlier than 10:00 PM. Make sure when you do retire to bed that your mattress is comfortable. Read these reviews to find the best mattress!
Tip #5 – Try Using Aromatherapy To Relax – If anxiety is keeping you awake at night, lavender oil may be able to help. Lavender tea may also be beneficial. Try diffusing lavender oil into the room or place a sachet filled with dried lavender close to your pillow. Lemon balm also has calming properties and is a good alternative to lavender if you aren’t a fan of the smell. If you suffer from allergies, use caution when trying this method.