Regardless of your line of work, sleeping well is one of the cornerstones of your success. However, good sleep habits go beyond picking comfortable pajamas. In this post, we share some easy hacks to improve the quality of your sleep.
Use Music to Your Advantage
Many studies carried out over several decades show that music improves sleep quality.
For example, in a 2005 study, participants listened to 45 minutes of “sedative music” at bedtime reporting results that included:
- Better perceived sleep quality
- Longer sleep duration
- Less sleep disturbance
- Less daytime dysfunction
Empirical evidence suggests that classical music (or music without lyrics) may be the best choice to promote better sleep.
In any case, when it comes to bedtime music, you should steer clear of pieces or songs you associate with negative experiences such as breakups or disappointments.
Some Foods May Contribute to Improving the Quality of Your Sleep
Many things go into enjoying a good night’s sleep, and not all of them are immediately evident.
Take your diet, for example. Scientists believe that certain foods may contribute to improving the quality of your sleep due to the substances they contain. Here are some examples:
- Milk. Contains tryptophan, an amino acid that plays an important role in the production of serotonin, the hormone that regulates sleep.
- Bananas. They contain potassium and magnesium, which contribute to relaxing your muscles.
- Fatty fish (such as salmon and sardine). These fish contain two compounds linked to improved sleep quality: Omega 3 fatty acids and vitamin D
- Grapefruit. Contains lycopene, an antioxidant that has been linked to improved sleep.
Create a Better Bedtime Routine
If done consistently, some little things add up to sustained improvements in the quality of your sleep:
- Stick to a predictable routine.
- Avoid caffeine and alcohol before bedtime.
- Exercise regularly.
- Make sure your room is tidy, quiet, and dark.
More Tips and Ideas
At the ONE Inland Empire Chamber of Commerce, we are always looking for ideas that help foster the growth of your business. Here are some previous posts to help you do just that:
- How to use social media to advance your career
- Cybersecurity basics for small businesses
- 3 Simple ways to protect yourself against identity theft
- Common grammar mistakes to avoid in your business emails
Interested in learning more about the ONE Inland Empire Chamber of Commerce? Contact us today by email (firstname.lastname@example.org), telephone (951-280-3902), or social media. We look forward to hearing from you!