Being More Productive Starts At Home – Particularily The Night Before

By Brian Maynor

 

Many of us remember the nights we fell asleep when our head hit the pillow and chances are that was long before smartphones, tablets and the concept of constant connection.

Dozens of studies have been conducted on the relationship between sleep and productivity and how lack of sleep affects our memory, focus, mood and general productivity the next day, and while that’s great information habits are hard to break, especially since we do most of them mindlessly.  Gone are the days of counting sheep to fall asleep.  Now it’s all about limiting screen time.  Check out a few modern tips on getting better quality sleep, if not more sleep:

 

1. Track how you spend your time.  After dinner and the general unwinding of your day most of us will be enthralled with a phone or tablet mindlessly surfing through our favorite blogs or social media streams.   It’s easy habit to fall into because for many of us evenings feel like our only downtime, but if you’re doing it mindlessly is there really a benefit to it?  Generally what happens is after hours of mindlessly surfing you begin watching TV, something you actually enjoy.   An easy change would be to cut down on the mindless surfing and go straight to the enjoyable activity.  With DVR and On-Demand we can watch our favorite shows any time, so why not start at 7 instead of 9.  Do people still watch live TV anyway?
2. Have a strict, consistent bedtime.  It worked when we were kids, so chances are it will work when we’re adults.  By going to bed at the same time every day you create a routine that helps your sleep cycles become more regular, and with that comes the ability to wake up without an alarm, or before it goes off.  Another great thing about setting your bedtime is that it helps ensure you get enough sleep every night.   New research shows that most of us function best with 7-7.5 hours of sleep, so all you have to do is calculate what time you want to get up and count back 8 hours.  This will give you 30 minutes to unwind and fall asleep, which should be plenty of time.
3. Upgrade your bedding.  You’re an adult now.  That means it’s time to invest in nice pajamas and sheets.  I know worn-in or worn-out t-shirts are comfy, but they don’t bring much in the style department.  Ideal pajamas are light, breathable fabrics with loose cuts.  Avoid a lot of lace that can scratch you; elastic waistbands that can pinch; underwire, built-in bras and large buttons.  Also think about increasing the thread count of your sheets and replacing your mattress.  These may seem like small changes, but they will improve the quality of your sleep immensely.
4. Eat before bed.  You don’t hear that very often, but going to bed hungry can lead to restless sleep and waking up throughout the night.  That doesn’t mean downing cookies and milk, but nut butters and whole-wheat bread have simple carbs that are easy to digest and helps release serotonin.  Popcorn and cottage cheese are other good options to snack on before bed.  Just keep your snack under 200 calories.
5. Blue light is the new buzzword.  Whether you’re sending an email or reading using tablets and phones in bed affects your sleep cycles.  These devices emit blue light that have a host of negative effects other than keeping you awake.   Some of those effects are dark spots on your face caused by increased melanin, dry eyes, and general eyestrain and irritation.  While there are screen protectors that will cut out the blue light emission doctors still recommend you stop using electronic devices at least one hour before bed to give your mind time to adjust.

 

Getting up in the morning shouldn’t be a struggle or startling event.  It is the beginning of your day after all and sets the tone for the rest of it.  By being aware and changing your evening routine you can impact how well you sleep, which can be more beneficial than how long you sleep, and how easily you wake up.

 

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I am always curious to hear from you and what you see in the workplace.  Send your questions, comments and pet peeves to [email protected].  Also find each of these storyboards at http://brianmaynor.polyvore.com with links to purchase each item.

About Brian Maynor

Brian Maynor has built a reputation as one of the leading style coaches in the Southeast and is quickly expanding his eponymous company, BRIAN MAYNOR and his FIND, FLATTER & FLAUNT line of image consulting services. A professional with a fresh, upbeat and down-to-earth personality and boundless creative energy, he works frequently with with local celebrities; Fortune 500 companies and nonprofit organizations; modeling agencies; fashion designers; production companies; record labels; media and individuals. A regular contributor to various fashion blogs and online communities, Brian Maynor is one of the most trusted and recognized style experts in the region, utilizing his education and training as a broadcast journalist to serve as a style lecturer, emcee, and commentator for over a decade. He has appeared at fashion shows, expos, and charity fundraisers, as well as events with big brands like Banana Republic, Ann Taylor, Chico’s and Macy’s. His approach is innovative, creative and fashion-forward, balancing fresh, modern styles with classic pieces to keep one’s look grounded. To learn more, visit http://www.brianmaynor.com.