Have you ever felt like you can’t make it through your day without a cup (or five) of coffee? You’re not alone. It’s easy to get caught up in the hustle and bustle of life and forget the importance of getting enough rest. But proper sleep is essential for optimal performance—so if you want to take your performance to the next level, start with your sleep habits. Here are some tips for better sleep and improved performance.
Control Your Environment
The environment you create before bedtime is key. Try to keep your bedroom as dark as possible—invest in blackout curtains or an eye mask if necessary—and stick to a comfortable temperature, ideally between 60 and 67 degrees Fahrenheit. Consider adding a sound machine or white noise generator if noise from outside or within the house interrupts your sleep. Lastly, avoid electronic screens like TVs or phones an hour before bedtime, as the light emitted from these devices can disrupt your body’s natural circadian rhythm.
Develop a Relaxation Routine
Your body needs time to wind down at night so that it can prepare for restful sleep. Developing a relaxation routine before bedtime can help signal to your body that it’s time for rest. This might include taking a warm bath, reading a book, journaling, stretching/yoga poses, or even listening to calming music or podcasts. Whatever activity helps you relax most should be part of this pre-bedtime routine!
Focus on Diet & Exercise Habits
Diet and exercise habits have a huge influence on how we feel during the day and how well we sleep at night. Eating healthy meals throughout the day will give your body consistent fuel without putting too much strain on it—and exercising regularly helps reduce stress levels while improving circulation and energy levels throughout the day. If you’re unable to go to the gym due to busyness or lack of resources, there are plenty of home workouts available online that you can do right in your living room!
Achieving optimal performance requires adequate rest—and having healthy sleep habits is key! To get better quality rest each night, focus on controlling your environment (e.g., keeping things dark and quiet), developing a relaxation routine before bedtime (e.g., reading books or listening to music), and maintaining healthy diet & exercise habits (e.g., eating healthy meals throughout the day and working out regularly). With these simple tips for better sleep and improved performance, you’ll be able reach new heights in no time!