Photo Credit: Jean Jullien
If you’re like any other 20-something out there, you’re probably not getting enough sleep. You feel tired after a regular night out and waking up early in the morning is a nightmare, although you love to wake up at noon every Saturday. If that sounds like you, then read on…
Usually, after a good night’s sleep, you wake up rested, are generally in a better mood and have a bigger chance of getting stuff done. People often find themselves jumping from one thing to another without any real clarity when they are tired; they end up in a circle of never-ending tasks. What’s the secret? Getting proper sleep. People who get enough sleep are more likely to be successful, focused and happy. Sleep helps us recharge our brains and bodies, but most people get it wrong. Here are our 8 tips for sleeping your way to success:
Turn off electronics before bedtime.
Who can resist checking Facebook just one more time before going to sleep? Well, we’re sure you can, because doing so will force your brain to stay active when it really needs to relax before bedtime. We recommend that you do something relaxing an hour before going to bed – it might be reading a book or having a good conversation, but definitely not staring at a screen.
We know this word can be scary to some, and as awful as it may sound, exercise right before bed is a good way to help your body get more rest. You can argue that evenings are when you feel most tired, but that’s exactly why you should do it. Exercise promotes healthy sleep patterns by releasing serotonin and dopamine, important for regulating your sleep-wake cycle. That means that you won’t wake up hating the fact that it’s Monday or any other day, but actually feel well-rested and ready to crack on.
Avoid sugary snacks before bedtime.
Are you in the mood for raiding the fridge at 11pm? Grab a bite containing protein and fat rather than one containing starch or sugar. Simple carbs or sugary snacks give you a quick burst of energy, followed by a crash which can disturb the quality of your sleep. So bypass the chocolate and instead go for a yogurt!
Avoid alcohol before bedtime.
This might be a downer for you, right up there with the exercise. While alcohol may help you get some sleep, it will affect its quality. Many people wake up after about four hours, because that’s how long it takes to metabolize alcohol; and it’s not much fun trying to get back to sleep when you’re wide awake at 5am!
Reserve your bed for sleeping, that’s it.
When you’re in your 20’s, most of your activities happen in bed. You have breakfast in bed, you read, watch TV and do work in bed. It’s your favourite place in the whole apartment. And that’s not good for your sleep! You want to associate your bed with sleep, and sleep only, otherwise your body won’t relax.
Don’t sleep too much.
When it comes to sleep, you can have too much of a good thing. The average adult needs 8 hours. This can vary from person to person, but use this as a guideline. No more sleepless nights and late partying, or maybe just keep that for some weekends. It takes you up to three days to get back to your sleep routine when you miss a good night’s sleep. So if you’re partying hard on Wednesday, you might not be in the best shape for your Friday morning interview!
Go to bed at the same time every night and wake up at the same time every morning.
We know this article is full of tips that don’t seem that appealing. Who in their right mind wants to wake up early on a Sunday? Well, successful people do. Do your best to maintain your sleep schedule and you will find your sleep will improve and you’ll become more productive than ever!
The power of organisation and positive thinking.
Before bed, make a list of all the things you plan to accomplish tomorrow. This means that you can ‘let it all go’ and not find yourself thinking about that thing you mustn’t forget to do the next day. No worries means no stress, which translates to great sleep. At SuperGrad, this is a favourite habit of ours, it helps us focus on the important tasks, rather than having a ‘go-with-the-flow’ approach, which most of the time can be a distraction.