Healthy sleep to be productive

Healthy sleep to be productive

Have you ever heard from someone “I’ll sleep when I’m dead”? If you’re one of those lucky who reads this nonsense for the first time, then believe many people state they have so much to do that sleep can only be accomplished in death. Sadly, the lack of sleep only brings them closer to health problems or even fatality. This is because hormones, chemicals and neurotransmitters that determine our energy levels, vitality, how we feel are out of sync.

Now, let’s dig into some medical explanations and observations to understand the importance of the topic. You may not realize it, but the amount of sleep you get can affect everything from your weight and metabolism to your brain function and mood.

Sleep regulates the secretion of important hormones

Ghrelin and leptin are some of such hormones. Maybe you’ve heard that the lack of sleep is linked to overeating and obesity. Here’s why…

Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived, the level of ghrelin spikes, while the level of leptin falls, leading to an increase in hunger.

Also, if you don’t sleep enough, your body secretes more cortisol, the stress hormone, which helps you stay awake. However, this leads to depression, irritability and extreme anxiety. A high level of cortisol is associated with many serious diseases, however, the cure for them is not far away – right there where your pillow is. Sleep enough and the level of this hormone will decrease.

It’s worth mentioning that at around 9 pm the level of such hormone as melatonin (the antagonist for cortisol) rises in our blood and you begin to feel less alert. Sleep becomes more inviting. Sunlight and artificial indoor lighting (even a dimly lit environment) inhibit the release of melatonin as it only comes out in the dark.

Sleep slows down the aging process

Getting the right amount of sleep helps you retain a younger look. Sleeping produces the human growth hormone, which is proven to maintain skin elasticity by producing collagen, which in turn maintains skin elasticity and prevents wrinkles.

Moreover, the lifespan depends on the quality of sleep. Getting enough sleep maintains your overall health, which may help boost your longevity. While inadequate sleep (either too little or too much) can have the opposite effect.

Sleep strengthens the immune system

Getting enough sleep is vital to supporting our immune system in fighting off pathogens. A distinct feature of those people whose sleep lasts 9 hours is in the increased activity of their white blood cells (aka natural killer cells). Their main aim is to fight with viruses, bacteria and even cancer cells. Immunologists state that just three hours without sleep are sufficient to reduce the function of important immune cells.

Sleep has beneficial effects on the brain activity

Getting the right amount of sleep helps optimize body functionality and gives you more energy throughout the day. Sleep deprivation can affect cognition, attention, concentration, working memory, decision-making and multi-tasking.

Studies show that the lack of sleep is the same as being drunk. People who are continuously awake for nineteen or more hours, when passing tests for performance and attention, show significantly worse results than people with a blood alcohol concentration (BAC) level of 0.8 ppm, that is, according to the legislation in most countries of the world, are considered to be drunk.

Finally, without sleep, your job is at risk. People tend to miss work or make professional mistakes or even behave as being drunk due to sleep deprivation.


Now we know that a good night’s sleep is good for our brain and, vice versa, the lack of sleep has negative consequences. As the proverb says, forewarned is forearmed. From here on, you should use a sleep diary to keep track of your sleep schedule for at least two weeks. This will provide objective information regarding the consistency of your sleep routine as well as the association between sleep and your level of alertness during the day.

Recommendations from sleep experts from all over the world provide a road map for improving sleep hygiene. The following tips are highlighted:


Sleep for 7-9 hours a day.

According to the National Sleep Foundation, these are the general sleep guidelines for different age groups:

  • Birth to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 15 hours
  • 1 to 2 years: 11 to 14 hours
  • 3 to 5 years: 10 to 13 hours
  • 6 to 13 years: 9 to 11 hours
  • 14 to 17 years: 8 to 10 hours
  • 18 to 64 years: 7 to 9 hours
  • 65 years and older: 7 to 8 hours

When you fall asleep, your brain and body go through several stages of sleep, to be more precise, there are 6 of them. It takes, on average, about 90 minutes to go through each cycle. If you can complete five cycles a night, you’d get 7.5 hours of sleep. Six full cycles is about 9 hours of sleep.

Ideally, you need to wake up at the end of a sleep cycle instead of in the middle of it. Then you’ll feel more refreshed and energized if you wake up at the end of a sleep cycle.

If possible, have a consistent to-bed and wake-up time, both on weekends and working days.


Avoid using electronics before bed.

Avoid television (especially horror and action movies) and gadgets (like phones or tablets) before going to bed and especially staying in bed. The blue light that comes from these screens interferes with the brain’s natural sleep rhythms and may trick your brain into thinking that it is daytime.


Evaluate your bedroom to ensure ideal temperature, sound and light.

Your bedroom should be cool – 16-24°. Air the room if necessary. It should also be free from any noise that can disturb your sleep and free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eyeshades, earplugs, “white noise”, humidifiers, fans and other devices.

Check out our audio library


Don’t eat heavy meals, don’t drink alcohol or caffeine close to bedtime.

Avoid stimulants (coffee, cola, chocolate, and cigarettes) and alcohol for four to six hours before going to bed. Alcohol disrupts several sleep stages, which are important for memory.

Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.


Practice a relaxing bedtime ritual. 

Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. Some people feel better prepared for sleep if they dring milk with honey or take a relaxing bath.


Sleep with comfort.

Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you.


Exercise daily. 

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. A light walk or meditation may also help before bedtime.

If you do wake during the night, don’t remain in bed struggling to fall back to sleep. Get up and do something that may increase sleepiness (like reading) for about 20 minutes, and then return to bed and try to initiate sleep.

Here’s a video bonus for you with several easy techniques that will help you to relax before sleep:

Before you make your way into your bed every night, remember to say something good about yourself. This will nourish your soul and keep you going strong. Good night!


86 thoughts on “Healthy sleep to be productive

  1. You made some good points there. I looked on the internet for the subject and found most individuals will consent with your blog. Jemimah Corty Barret

  2. Hi there to all, how is all, I think every one is getting more from this web site, and your views are pleasant in favor of new visitors. Cyndie Richy Sher

  3. You made some suitable factors there. I viewed the internet for the concern and also located most individuals will support with your website. Catherine Kayne East

  4. Thank you for any other fantastic article. The place else may anybody get that type of information in such an ideal approach of writing? I’ve a presentation subsequent week, and I’m on the search for such info. Dorcas Chamlee

  5. I needed to post you that little bit of observation to say thanks once again for your magnificent pointers you’ve featured in this article. It is quite remarkably generous of people like you to give openly just what a number of us might have marketed as an e book to end up making some dough for themselves, most notably given that you could possibly have done it if you ever decided. These points as well served like the fantastic way to fully grasp other people have similar eagerness much like my own to know lots more on the topic of this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked at your blog post.

  6. I enjoy you because of all of your efforts on this site. Ellie enjoys doing internet research and it’s easy to see why. All of us hear all concerning the compelling manner you deliver functional information by means of the blog and as well cause contribution from other people about this concept plus my daughter is being taught a lot. Enjoy the remaining portion of the new year. You’re the one carrying out a first class job.

  7. Needed to write you this very small word to help thank you very much yet again with your unique tricks you have shown on this website. This is so wonderfully open-handed with you to supply without restraint what exactly some people would have supplied for an electronic book to make some profit on their own, specifically since you might well have tried it if you ever decided. The ideas also acted like a fantastic way to comprehend other individuals have similar dreams like my own to grasp good deal more on the subject of this issue. I’m sure there are many more fun occasions ahead for individuals that go through your blog post.

  8. I am glad for writing to make you know what a nice encounter my wife’s girl had studying your web site. She mastered several pieces, which include what it’s like to possess an awesome helping nature to let other individuals very easily know precisely some problematic subject matter. You truly exceeded people’s expectations. Thank you for presenting these practical, trusted, informative and in addition fun tips about this topic to Kate.

  9. I am also writing to make you know what a impressive encounter my friend’s girl gained reading through your web page. She learned plenty of pieces, which include what it’s like to possess an amazing helping mood to let most people smoothly know several impossible subject matter. You truly exceeded our own expectations. Thank you for offering these invaluable, safe, explanatory and even fun tips about this topic to Julie.

  10. My spouse and i have been really joyous that Jordan managed to do his research through your precious recommendations he had through the web pages. It is now and again perplexing to just find yourself handing out secrets and techniques which people today may have been selling. So we know we need the writer to give thanks to for that. The most important illustrations you have made, the simple web site navigation, the relationships you will help to instill – it’s got most overwhelming, and it’s really leading our son in addition to the family reason why the situation is fun, which is really mandatory. Thank you for the whole lot!

  11. My wife and i were so relieved when Peter managed to finish up his studies via the precious recommendations he received when using the web site. It is now and again perplexing to simply happen to be offering things which often some people might have been trying to sell. We remember we now have you to thank for this. These illustrations you made, the straightforward website navigation, the relationships your site make it easier to promote – it is mostly superb, and it is letting our son in addition to us recognize that this theme is pleasurable, which is certainly truly serious. Thanks for the whole thing!

  12. A lot of thanks for all your valuable hard work on this web page. Kim loves getting into investigation and it’s really easy to understand why. Many of us know all of the dynamic medium you make insightful solutions on this web blog and as well as improve participation from people on that idea so our girl is certainly discovering a lot of things. Have fun with the remaining portion of the new year. You are conducting a powerful job.

  13. I am also commenting to let you know of the helpful encounter my friend’s daughter found reading through your web page. She figured out numerous issues, not to mention what it’s like to have an amazing giving mood to have most people really easily know selected impossible subject areas. You really exceeded our own expectations. Many thanks for imparting the invaluable, safe, explanatory and even easy thoughts on the topic to Janet.

  14. Thanks for your whole work on this website. My niece takes pleasure in working on research and it is simple to grasp why. We all notice all relating to the powerful ways you render vital tips and tricks via your website and therefore welcome response from website visitors on this topic while our own daughter is actually discovering a lot. Have fun with the remaining portion of the new year. You’re the one conducting a good job.

  15. magnificent issues altogether, you simply won a emblem new reader. What may you recommend about your post that you simply made a few days ago? Any sure? Lorette Corbie Torp

  16. Everything is very open with a precise description of the issues. It was really informative. Your site is very useful. Many thanks for sharing! Amelita Pennie Lanza

  17. These were some very valid and well placed thoughts. Adding to your last part, I want to continue that part. I do think that she did make a new body for herself with no powers because at the end the watch had no power and when the MC reunites with Cro at the end, it never stated that the watch began to tick again so she may have come back as a human with no powers and thereby no power in the watch anymore Arlinda Verney Cunningham

  18. Thanks for your thoughts. One thing I’ve got noticed is the fact banks in addition to financial institutions understand the spending behaviors of consumers and as well understand that the majority of people max outside their cards around the breaks. They smartly take advantage of that fact and then start flooding ones inbox in addition to snail-mail box having hundreds of no interest APR credit cards offers shortly after the holiday season closes. Knowing that for anyone who is like 98% in the American general public, you’ll soar at the one opportunity to consolidate consumer credit card debt and switch balances towards 0 interest rate credit cards. mmmlkno – list of thyroid drugs

  19. Today, considering the fast life-style that everyone leads, credit cards have a big demand throughout the economy. Persons throughout every area of life are using the credit card and people who aren’t using the credit cards have made up their minds to apply for even one. Thanks for revealing your ideas about credit cards. best psoriasis drugs

  20. Whats up very cool website!! Man .. Excellent .. Superb .. I
    will bookmark your site and take the feeds additionally?
    I am happy to find a lot of helpful info right here within the
    publish, we need work out extra techniques on this regard, thank you for sharing.
    . . . . .

  21. We are a group of volunteers and starting a new scheme in our community.
    Your web site provided us with valuable info to work on. You’ve done an impressive
    job and our whole community will be thankful to you.

  22. I seriously love your website.. Very nice colors & theme.
    Did you create this website yourself? Please reply back
    as I’m looking to create my own personal blog and want to find out where
    you got this from or just what the theme is called.
    Many thanks!

  23. I think that what you wrote made a lot of sense. But, what about this?

    what if you added a little content? I am not suggesting your content is not good., however what if
    you added a post title that grabbed folk’s attention? I mean Healthy
    sleep to be productive | TRAINING BLOG is a little vanilla.

    You ought to peek at Yahoo’s home page and watch how they create
    news headlines to get people interested. You might try adding a video
    or a pic or two to grab readers excited about everything’ve written. In my opinion, it would bring your posts
    a little livelier.

  24. Excellent web site you have got here.. It’s difficult to find high-quality
    writing like yours nowadays. I truly appreciate people like you!

    Take care!!

  25. I was very pleased to discover this great site. I want to to thank you for your time for this particularly wonderful read!!
    I definitely enjoyed every little bit of it and i also have you book-marked to look at new
    stuff on your blog.

  26. Do you have a spam issue on this site; I also am a blogger, and I was curious about your situation; many of us have created some nice procedures and we are looking to exchange techniques with other folks, why not
    shoot me an e-mail if interested.

  27. Oh Beth, sitting on Election eve, biting my nails like so many. All we can do is pray. The fate of our nation hangs in the balance, no joke. Davina Joshua Meggs

  28. Deepest sympathies go out to the family at this time of loss. May God bless you and be with you during this time of sorrow. Evelyn Nathanil Adkins

  29. Generally I do not learn post on blogs, however I would like to say that this write-up very forced me to check out and do it! Your writing style has been amazed me. Thank you, very nice post. Kanya Waite Longo

  30. I’m extremely inspired with your writing abilities and also with the layout on your weblog.
    Is that this a paid subject matter or did you modify it yourself?
    Anyway keep up the nice high quality writing, it’s uncommon to look
    a great blog like this one today..

Leave a Reply

Your email address will not be published.