Follow me on social media!
Have you ever wondered how you can stop being always tired or how to wake up at 5am and feel energized?
Whenever I read about productivity on the internet, most so-called “gurus” give you tips which sacrifice your sleep – you can’t be productive when sleeping!
Well, they are certainly right, I cannot work while being asleep either. Can you?
But attacking the side project or putting in serious effort at work while being a zombie isn’t helpful at all. So what can you do to improve your good night’s sleep?
First of all, get some good sleep hygiene. This means that you should turn off your screens (TV, Laptop, Smartphone) one hour before bedtime. Your screens emit blue light which, according to this study makes you fall asleep much harder.
Having a rhythm in your evening, a routine implemented, can help you to calm down. You can read many stories about successful people doing the same things every evening.
Some of them take a bath with candles and a glass of wine to unwind and detach from the stressful workday. Your evening doesn’t have to be as extravagant – I like to keep things simple.
For me, it’s just turning off my PC and phone at 8:30 p.m. brush teeth and so on, drink a glass of water and grab my book which I read from around 8:45 to 9:15 and turn my lights off then. This helps me to unwind and calm down for the night.
Your bedroom shouldn’t be too warm – get it to around 16 degrees celsius and make it as pitch black as possible. If your blinds don’t keep the light out reliably try to use a sleeping mask.
Try to only use your bed for sleeping and having sex. If you do homework, work or anything in there, your mind cannot rest – you are always in work mode.
The right amount of hours
This one is tricky. You can find various information online about sleeping from 4 to 12 hours a night with naps in between or without.
Napoleon slept for 4 hours a night and I would say he was quite successful, but for me, this didn’t work. Sleeping longer didn’t help me either. Guess what you should do? Right. Listen to your body.
When you are tired – go to bed, don’t force yourself to stay up until 10p.m. if you are tired at 9. Just sleep – you are an organism evolved for a few thousand years, I guess we can listen to it in this case.
For me the sweet spot is around 7,5 hours per night. Yours could be 6 or 9 – just try it for a few days!
If you have to wake up at a certain time and you are using an alarm clock, you should aim to sleep in 1,5hour cycles. Your body goes through some phases at night and waking up right in the deep sleep phase is really making a zombie out of you.
Using the snooze function is one of the worst things you can do if you want to wake up immediately.
Falling in a shallow slumber is a guaranteed way to feel always tired throughout the day. Your body drifts into sleep and you wake him up right before you get into a deep sleep phase – this gives you this groggy feeling for the next few hours.
Better just slam the alarm clock, get out of bed, drink a glass of water and get ready!
Having a good evening routine, listening to your body and controlling your environment can help you improve your energy level all at once.
These things helped me feel more rested most of the days. Yes – I don’t jump out of the bed ready to tackle the day every day as well, but these days are much more often than before!
Of course the morning routine is as important as the night routine, but this will be for another post.
I hope you learned something from this post– and now turn off your computer and go to sleep!
What helped you waking up more rested and ready to attack? Let’s me know in the comment section down below!
If you want to improve in other areas as well – click HERE!
Have a look at all my other articles by clicking