We measure our success with productivity. During the workdays, working out in the gym, completing our routine tasks, we all want to stay energized and make the most out of every hour. But if you ask around, you'll probably discover that most people feel tired and unmotivated throughout their life.
Thankfully, there is an effective lifehack to increase your productivity during the daily routine — the key to staying more effective lies beneath the development of healthy morning habits. Start by rising at the same time every day to experience the benefits as your effectiveness levels soar. Let's examine the reasons why this works.
Why do you need to get up at the same time?
Develop your bedtime regimen
Most busy people fall into the familiar trap — they wake up early to get to work, delaying the moment of going to bed until the last. Then they sleep all weekend to make up for the missing hours of sleep. But such a daily routine disrupts the natural balance of energy in your body, reduces your effectiveness, and prevents you from achieving life goals.
But when you start waking up at selected hours, you'll gradually get used to retiring to bed the same way too. That's how you can reset your body's internal clock, which in turn will enhance the quality of your sleep.
As studies state, regular bedtime decreases the latency of your sleep. In other words, it will take you less time to fall asleep. Many people who usually experience insomnia find that their sleep became calmer and more profound after developing a regular bedtime.
Setting up your sleep routine leads to a better day. When getting enough sleep, you get up energetic and ready to knock the world flat. Thus, you'll be more effective during the workday, which will make you stand out among colleagues and show off your strengths.
Fix your circadian rhythm
Our bodies run on a twenty-four-hour biological cycle known as a circadian rhythm. It's a natural, internal process that repeats itself daily, and our sleep patterns are an inseparable part of this cycle. Recent studies of sleep hygiene have highlighted the importance of our circadian rhythm. Synchronizing your sleep schedule to this rhythm is essential to increase productivity and better overall health.
When we don't stick to our body's natural rhythms, we impede its biological processes that take place at night. For instance, it may disturb melatonin production, a hormone central to our wake cycle. Melatonin orients our circadian rhythm by increasing output with the evening darkness.
Another example is growth hormone. While we sleep, our bodies experience a surge of growth hormone, which functions to repair bone, muscle, and tissue. When we disrupt our natural sleeping patterns, we hinder our body's capability to utilize these hormones, putting ourselves at increased risk of getting serious diseases. On the contrary, when we allow these processes to occur by setting a regular sleep routine, our body manages to remain strong and energized.
Obesity, impulsivity, and slowed cognitive processes are among the negative consequences of ignoring your sleep regimen's natural cues. In the long run, disrupted circadian rhythms have an increasingly detrimental effect on our health. Tapping into your circadian rhythm will reduce stress, give you more motivation and energy.
Enhance your sleep quality
Scientists claim that our society is facing a sleep crisis, ironically, primarily due to the demands we place on ourselves to make the most out of our time.
Lack of sleep has a strong negative impact on our health and energy level. It makes you annoyed, depressed, dizzy and can cause constant headaches. But that's not just about sleep more to stay energized. People who have trouble sleeping have weaker immunity, so they're more likely to get sick. An unhealthy sleep routine may lead to such health disorders as cardiovascular diseases, depression, or even sugar diabetes.
And even though each of us has a unique internal clock, experts agree that most mature people require up to 9 hours of sleep to perform at their best. Start your day at the same time regularly to eliminate daytime fatigue, increase your creativity and improve your critical thinking skills. Even if it is hard at first, then you'll develop a habit.
Turn your sleep routine into your efficiency
Setting your daily grind is a significant component of enhancing your performance levels. Not only will it improve your efficiency, but it also brings structure and consistency to your life and productivity. Meanwhile, consistency may transform your habit into a daily routine. Start by deciding when you are most productive throughout the day to design your plans and wake-up time according to it.
Surveys prove that waking up early and doing some routine tasks help to tune in to a productive working day. There's also a theory that we divide into "larks" - those who like to get up early and "owls" - those who prefer waking up later. So when setting your sleep schedule, you should stick to your needs and likings.
Sleep schedule motivates you to complete all daily tasks and solve problems more efficiently, bringing you closer to long-term goals. It will also help you become way more refreshed and energized each day. Furthermore, experience your emotional stability improving as you optimize your sleeping regimen.
Improve your cognitive performance
Having trouble sleeping may also drastically affect your brain functions. Sleep is crucial for it to function, and in fact, it remains active while you're sleeping.
Proper sleep supports our cognitive function and improves mental clarity. Without decent sleep, you will find it difficult to focus. It is also harder for our brain to take in and adequately store new information. The research shows that concentration, memory, problem-solving skills, and learning capabilities will expand if you get enough rest.
Insufficient sleep not just affects our mental processes but our emotional functions as well. When you're asleep, your brain manages all emotions you have during the day. People who have trouble sleeping show more negative emotional reactions and lower motivation in general in comparison with those who have a wholesome sleep schedule.
So how can you fix your sleep regimen? You can start by choosing the hours to wake up and go to bed, even if you're not used to it. After some time, you'll feel all advantages of the healthy sleep routine - you'll be less tired after work, less stressed, and more effective while working on complex tasks.
Choosing a fixed time to rise each day is the first step towards achieving your professional goals. It will become a foundation for other wholesome habits required to enhance productivity, including creating stability in your life and boosting your energy and performance. So by maintaining a healthy sleep schedule, you make the groundwork to perform at your best.
We all want to spend our days feeling alert and invigorated. We all want to be more productive and accomplish our full potential each day. There is no great secret behind improving your productivity levels. A more productive day is waiting, begin with one mere thing: wake up at the same hours every morning.
- Buried in Sleep Debt (2021)
- A Time to Think: Circadian Rhythms in Human Cognition (2007)
- The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? (2018)
- Disruption of Circadian Rhythm Increases the Risk of Cancer, Metabolic Syndrome and Cardiovascular Disease (2013)
- Healthy Sleep Tips (2020)
- Here’s What Happens When You Don’t Get Enough Sleep (And How Much You Really Need a Night) (2020)