Rest to Rise: Tips To Increase Your Daytime Productivity.
Ever find yourself waking up feeling sluggish, distracted, and less productive during the day? If that sounds familiar, you are not alone. The truth is that the quality of our sleep affects our body and mind, and poor sleep messes with our energy, mood, and focus. If you’ve been battling with poor rest and feeling demotivated lately, let’s help you change that.
Introducing the 90-minute sleep rule
The 90-minute sleep theory popularized by Nathaniel Kleitman, the father of modern sleep research, suggests that each full sleep cycle lasts about 90 minutes, and it’s in these complete cycles that your body gets the most restorative rest.
Kleitman’s research tells us that sleep isn’t just about how long you sleep but how complete each cycle is. Each night, your brain moves through different stages of sleep: light sleep, deep sleep, and REM every 90 minutes, and this cycle plays a crucial role in how our mind and body recover, boosting muscle repair, growth, mental clarity and more.
For example, if you want to wake up at 6:30 AM, aim to fall asleep by 11:00 PM for 7.5 hours (5 cycles of full sleep). When you complete 90-minute full cycles, your body and brain function better, making you more alert and energized for increased daytime productivity. Here are some tips to get you started:
1. Stick to a sleep schedule
Your body loves routine, and going to bed and waking up at the same time every day helps regulate your internal clock and keeps your sleep cycles consistent, which leads to better quality rest.
2. Limit screentime before bed
The blue light emitted by our screen devices, such as our smartphone and computer, can interfere with your body’s natural ability to produce melatonin, the hormone that signals it’s time to sleep. So, give yourself at least 1 hour before bed to unplug and unwind without distractions to fall asleep faster and rest deeper.
3. Have a relaxing bedtime routine
Before bedtime, consider relaxing with a calming activity like reading, meditation, or a warm bath. Such activities lower your heart rate and signal to your body that it’s time to sleep, helping you fall asleep more quickly.
4. Create your sleep sanctuary
Make your bedroom a sleep sanctuary by keeping it cool and playing with calming colors. Also, invest in quality sleep essentials like cozy bedding and comfy pillows for quality rest. We recommend the Fluidé Almeria Collection for its breathable, silky-soft fabric that keeps you cool throughout the night, along with the temperature-regulating All-Season Duvet.
5. Avoid heavy meals late at night.
Digestion requires energy, and if your body is still processing food while you’re trying to sleep, it can disrupt your 90-minute sleep cycles. So, try finishing dinner a few hours before bed and avoid heavy late-night meals, giving your body time to digest and allowing you to sleep better.
Conclusion:
Your sleep cycle plays a vital role in boosting your productivity, as the quality of your rest directly impacts your energy, focus, and mood throughout the day. Follow these tips to make small adjustments to your bedtime routine and wake up feeling refreshed and energized to increase your daytime productivity.
Ready to rest and rise?
Visit our website to discover more tips and sleep essentials to help you sleep better and improve your overall wellness and productivity.
