Our sleep is key to optimal performance. Whether you are studying or working, your sleep will be crucial for your achievements. A lot of people are struggling with optimizing their sleep and getting the optimal basics for performance.
I have been struggling too – a lot of awakenings, back pain, and lack of overview made me change and adapt to the signals from my body. Here are the most basic changes I made for optimizing my sleep. Try it and see whether it could help you increase the quality of your sleep.
Darkness will give better sleep
Your internal clock is very much influenced by lights. Light signals are received via the optic nerves inside the eye. When your eye is detecting lights your body will begin to produce cortisol and your body temperature will raise and cause wakefulness.
Not only sunlight and lamplight should be turned off before bedtime – also lights from your TV, laptop, or tablet will damage your sleep. Try to avoid these electric lights 30 to 60 minutes before you want to sleep. I began to engage in less stimulating activities like reading, which are more conducive to rest, and it worked!
Sleep in the right bed
The bed is very crucial for the quality of your sleep. You need to sleep in a bed, which is adjusted to your specific needs.
Your back must have an optimal and healthy position throughout the whole night to avoid back pain or other kinds of inconvenience. I was bothered by a lot of pain for a longer period of time, until I realized that I might have to consider investing in a new, improved bed. My bed was old, worn, and might have been my bed for almost 8 years, which I found out could be one of the reasons for poor back support. Read more about beds and sleep optimization – right here.
Cool the room
One of the most common mistakes is when people heat their bedroom too much. According to the majority of sleep experts the optimal temperature range for rest is somewhere between 15 to 22 degrees Celsius.
The optimal temperature will differ from person to person. It is very individual which temperature you need in your bedroom. You will have to try different temperatures between 15 to 22 degrees Celsius, until you find the perfect fit. Typically, you will be able to feel it, when the right temperature is caught – both too warm and too cold temperatures will make you feel uncomfortable and result in wakefulness.
Get rid of bothering sounds
We all know it – that little bothering sound, which you can’t get rid of, and which makes you awake for hours unless it disappears.
On a longer vacation I should sleep in the same room as two other guys. Imaging how much snoring I was experiencing in that period of time! I decided to do something about the bothering sound, and acquired a pair of earplugs, which helped me a lot. This is really worth trying, if you want to optimize your sleep.