Hey Kings, let us know if you agree: It’s difficult to stay productive and have successful days if you’re not getting ample sleep every night. If you continuously struggle falling and staying asleep and find yourself hitting the snooze button every morning, then it’s time to make a change in your sleep routine. With a few changes, you can wake up feeling actually rested and recharged rather than groggy every day. Let’s say goodbye to sleep struggles and learn how to upgrade our sleep today: 

Set the Tone 

The key to getting a good night’s sleep is to set the right tone in your room. If your bedroom isn’t comfortable, then sleep isn’t going to come easy. Investing in a quality mattress, bedding, and pillows can make all the difference in your comfort levels at night. Now that daylight savings is around the corner, the days are going to be longer, making it a little more difficult to fall asleep earlier in the evening. To help with this, blackout curtains block out any light coming in from the outside. Remember that your room is your palace, kings. 

Consistent Sleep Schedule

A big reason why so many people struggle with sleep is because of inconsistent sleep schedules. Choose a time to go to sleep every night and wake up every morning that works with your daily schedule, and stick to those times to regulate your body’s internal clock. Over time, you will realize that you are naturally waking up moments before your alarm clock goes off and fall asleep quicker. It can be tempting to want to take a mid-day nap (we’ve all had those days) but try to avoid this as naps can create difficulty when we’re trying to fall asleep at night. If you’re really dragging, keep your nap 20-30 minutes long so you don’t fall into REM sleep and disrupt your cycle later in the evening. 

Limit Caffeine Intake 

Many of us love caffeine and consume it on a daily basis, however, this boost of energy can interfere with our sleep when consumed too late in the day. For the best quality of sleep, limit your caffeine intake to the morning or early afternoon to give the effects time to leave your body. This way, your body will wind down naturally instead of being revved up before bed. We’re all about little changes to make a big difference here. 

Morning Exercise

Daily exercise is an effective way to improve your sleep quality as it exerts energy, making you more tired at the end of the day and able to fall asleep with ease. While daily exercise has many benefits, rigorous activity at the end of day can elevate your heart rate – creating the opposite of the relaxing vibe that we want at this time. Try swapping your nightly exercise for the morning and see the difference it makes. 

When you sleep well, you wake up ready to take on whatever challenge may arise during the day. You’re able to stay focused, motivated, and productive while at work. If you’re over feeling sluggish all day every day, try implementing these tips into your life and see what changes unfold. As we say goodbye to February, let’s also say goodbye to poor quality sleep and welcome restful nights instead.