Enough Sleep 

Enough Sleep.  All the previous elements that we have discussed so far are very important when the productivity is concerned. But if proper sleep is the missing block in your (productivity) foundation, then you are still in great trouble.

I remember the years I worked as a sleep-deprived web developer in my day job. Most afternoons were difficult for me as I had hard time focusing or remembering even the most basic things related to programming.

Sometimes it took me much more time to solve a simple programming problem than what it would have if I had been fully rested.

Clearly, I wasn’t as productive as I should have been.Without proper sleep, you are doing yourself a disservice. For instance, lack ofsleep has not only been linked to poor performance and alertness, but also to weight gain, Type 2 Diabetes  ,   and memory problems.

So how much sleep do you need then? There isn’t one particular figure that fits all. Although getting 8 hours of uninterrupted sleep is often touted as the magic number for adults, this common knowledge has now been debunked. At the same time, there is no single right way to sleep.

While some might sleep their nights in one continuous block, it’s normal for some to get up many times per night.As you now understand, our sleeping patterns and amount of sleep depends on the person. But how do you discover the amount of sleep you personally need? You determine this by doing a test.

First, pick a time when you know you don’t have to wake-up early (like, during a vacation). Then, sleep as much as you need, without setting an alarmto wake you up. If you are sleep deprived, take care of your sleep debt first.After waking up without an alarm clock, notice how many hours you slept, while feeling refreshed and rested.

One way to analyze your sleep even further (with the help of a doctor or a sleep specialist), is to have a sleep diary for a couple of weeks, where you record various metrics related to sleep such as the time you went to bed, whenyou woke up, and how you felt after waking up.

Once you have finished the test and taken this data to a specialist, you’ll have a better understanding of how much sleep you need. You might also consider some other tips to improve the quality of your sleep, like the following:

•Wash the linens frequently.

•Make sure your bedroom is dark and quiet enough. If necessary, buy an eye mask and earplugs

.•Keep the bedroom decluttered.

•Adjust the temperature of your room, if possible (the right temperature depends on the person)

.•Avoid doing work in the bedroom (bedroom is just for sleeping and sex).

•Avoid drinking coffee or exercising just before going to bed.

•Avoid heavy meals just before going to bed (a light snack is OK though).

•Try to find a regular sleeping rhythm that you follow every day.

•Turn off the TV and computer well before going to bed.

•Read a book (but nothing too inspiring).

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