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.
Looking for the best dim sum in Hong Kong’s Central district? We give you exciting new lunch spots and yum cha deals you can find in the busy neighborhood.
Any good business environment requires healthy open communication. So why is communication so important in improving work relationships? In a professional setting, relationships with colleagues, clients, key stakeholders, and business partners are vital to success, and these relationships, like any, are built on mutual trust, respect and open communication. In addition, fostering an open-door policy in your business environment is a great way to boost productivity, increase collaboration, company morale, diversity and inclusion for your employees. Read on to find out the best five strategies for enhancing communication in the workspace.
Interested in finding the best space to encourage communication within work relationships? Find out how Garage Society’s coworking spaces can tailor to your needs.
Interested in increasing productivity as a freelancer or entrepreneur? Turn to these eight incredible, mostly free productivity apps and to-do list apps that you can use on your phones and laptops to motivate you to stay on track!