Time, Light, Noise and Mind Amp Productivity
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Poor sleep is a huge drag on productivity that costs employers billions of dollars every year. Quill posted a fascinating infographic (see below) about the financial, emotional, and physical benefits of good sleep. I do many of their suggestions to get better sleep but I’m on a quest to move toward better sleep. Here are my key takeaways from the Quill infographic and how I use their suggestions to amp productivity with better sleep:
- 0530 hours first call. I wake up at the same time every day, except for Sunday because that’s my treat for weekday diligence. I call it “Sleep in Sunday.” Funny thing though, my body clock usually remind me to get up about the same time on Sunday anyway. I’ve biohacked my body to know I get the best rest with 7.5 hours of sleep. Any more or less and I feel sluggish during the day. So, my target bedtime is 2200 hours, or 10 pm.
- Blue light is not special. I’ve become more aware of the light from my phone and television after dark. The bright, blue light spectrum interferes with Melatonin production that promotes sleep. I’ve read that orange lenses can block most of the blue light emitted by devices. I’m going to try Pyramex Venture Ii Safety Eyewear to block bright, blue light from my phone, computer monitor and television after dark.
- Relax. I use Qi Gong and mindfulness meditation practices to get into a relaxed state before bedtime. Lee Holden: Qi Workout Am/Pm DVD, Rick Hanson’s Just One Thing: Developing a Buddha Brain One Simple Practice at a Time and Mark Williams’ Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World are three of my favorite mindfulness resources. I also take in the good from three things that went well during the day just before my head hits the pillow. Gratitude sets the stage for positive neural wiring during the night.
- Get cool and quiet. I’ve been using Mack’s silicone ear plugs for better sleep. I keep my bedroom near the recommended 65 degree temperature, but that’s difficult in Arizona summers without breaking my electricity budget. I know I sleep better in a cooler room. I’ll be testing The Ear Buddy insanely comfortable ear plugs and Alaska Bear – Natural silk sleep mask soon to block noise and light at night for better sleep. Currently, we use a Honeywell HEPA air purifier to create white noise. It’s a little loud for me and sometimes makes me feel like I’m sleeping in an aircraft hanger. That’s why I’m going to the better ear plugs and light mask.
I wake up at the same time most days, seek 7.5 hours of quality sleep and try to control light and noise pollution before and during bedtime. I’ve biohacked my sleep to know these things help me get better rest and boost productivity. Check out the infographic from Quill below for more fun facts and tips.
How do you get better sleep to amp your workday productivity? Please add your comments below!
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Michael Shelton helps busy professionals get their life's work done as a productivity consultant and the owner of Shelton Business Services, LLC in Scottsdale, Arizona.