Today’s Tip for Success: Get Some Sleep!

Do you ever feel like this guy? Well, you’re not alone. The Gallup Organization reports that roughly 59%of Americans don’t get enough sleep. But what are the consequences? Can’t you just barrel through the day and “tough it out?”

Ron Friedman, Harvard Business Review contributor, disagrees. He shares, “Missing sleep worsens your mood, weakens your memory, and harms your decision-making all day long. It scatters your focus, prevents you from thinking flexibly, and makes you more susceptible to anxiety.” Yikes!

But we’re in luck. Here are Friedman’s 7 techniques (excerpts from his article, How to Spend the Last 10 Minutes of Your Day) to wind down and get a better night’s rest:

Read something that makes you happy

Fiction, poetry, graphic novels. Whatever sustains your attention without much effort and puts you in a good mood. (Warning: Never read anything work-related in bed. Doing so will make it more difficult for you to associate your bed with a state of relaxation.)

Lower the temperature

Cooler temperatures help us fall asleep and make the prospect of lying under the covers more appealing. The National Sleep Foundation recommends keeping your thermostat between 60 and 67 degrees overnight.

Avoid blue light

Exposure to blue light – the kind emanating from our smartphones and computer screens – suppresses the body’s production of melatonin, a hormone that makes us to feel sleepy. Studies show that reducing exposure to blue light, either by banishing screens before bedtime or by using blue light-blocking glasses, improves sleep quality.

Create a spa-like environment

Create a tranquil environment with minimal stimulation. Dim the lights, play soothing music, light a candle.

Handwrite a note

One of the most effective ways of boosting happiness is expressing gratitude. You can experience gratitude while writing a thank-you note to someone you care about, or privately, by listing a few of your day’s highlights in a diary.

Meditate

Studies show that practicing mindfulness lowers stress and elevates mood.

Take a quiet walk

If the weather’s right, an evening walk can be deeply relaxing.

Getting more sleep could make you a better family member, friend, boss, co-worker and person. Just like employee compensation, a new technology or even exercise, sleep is an investment with a huge potential ROI. So tonight, cash in early, try these tips, get a solid 8 hours and see how you feel fired up tomorrow! Goodnight!