It goes without saying that not getting an adult required 7 hours of sleep is detrimental to daytime productivity. In fact, the percentage of deep-wave sleep, or REM, directly correlates to your physical performance during the day.
But the key is not only to get in those 7 hours, but also to make every one of those hours count. It’s the ratio of REM sleep to the total number of hours that makes a difference in terms of your recall the next day. To help you get the beauty sleep you need, here are our favourite sleep hacks based on science (Timothy Ferriss, The 4-Hour Body).
Don’t drink before bed. You might think a nightcap is a good way to get to sleep quickly, but having around 2 glasses of wine within four hours of going to sleep decreases deep-wave sleep by 20 – 50%.
It’s okay, have a snack. We’re told to not have any food 4 hours before bed. But one of the reasons we still feel tired after a good night’s sleep is because of low blood sugar. Having a healthy snack, such as some fresh vegetables and nuts, and help increase cell repair during sleep to decrease fatigue.
The ideal room temperature for sleep is 67 to 70 degrees Fahrenheit.
Make your bed a friend. This means that it’s important to leave work and other stressful tasks outside the bedroom, so your mind associates it as a relaxing space.
Sinus problems are major culprits for poor quality sleep. Adjusting the humidity levels, by buying a humidifier or de-humidifier depending on what your needs are, is an easy way to alleviate those symptoms.
Light therapy works with your circadian rhythm to help you get to sleep. A number of great products in the market means that you can find a light emitter that suits you. You can read more about these products here.
What is community? For a long time, it's been an overused buzzword to describe valuable groups of people that help businesses grow. In today’s challenging times, many are seeing it and experiencing it in a different way, as humanity reconnects with each other and divides us at the same time.
Companies can improve their business line by not only streamlining management, finding ways to improve productivity and implementing new marketing strategies, but also controlling overhead expenses and improving office layouts to boost work efficiency.
25 May, 2020 - HK
Recently, our schedules have been filled with dozens of interesting webinars and tiring video conferences (or maybe that’s the other way round?). Online events have become the social activity of choice across the world, and whether for business or personal growth one driving factor has been our ever-present need as humans to connect and build community.