For Better Sleep, Establish a Sleep Ritual [INFOGRAPHIC]

April 6, 2015

8:30 pm

It’s Monday, which means you likely would rather have stayed home and done nothing with your life today (much like every Monday), and I’m sure that it was especially a burden considering that this past weekend was Easter, as well as the start of Passover. Science, however, suggests that this transition from the weekend’s leisures to the doldrums of the workplace may not be the leading motivator; rather, the extra sleep from the weekend is what may make us averse to Mondays. But what can we do to make sure we get enough sleep during the week? The answer: create a regular sleep ritual.

The human body is dependent on sleep to survive; according to circadian neuroscientist Russell Foster, we are in our most productive state only if we get enough hours of sleep. In a recent Gallup poll, however, it was found that 40 percent of Americans don’t get enough sleep. And, while it may seem like this lack of sleep only has an effect on our productivity, science also shows that a lack of sleep can be detrimental to the overall health of your brain: slurred speech, mood swings, false & lost memories, cerebral shrinkage, and risky decisions all among the effects of sleep deprivation.

While it’s aspirational – or even quixotic – to achieve a sleep pattern similar to that of history’s greatest minds, it’s unlikely that you’ll stick to your desired schedule. One way, though, to ensure that you get enough hours in the night is to establish a sleep ritual right before bed. By doing so, you can fully prepare your body for a night of good rest and a full day of productivity.

Business Insider recently created an infographic showing the kinds of activities you should include in your sleep ritual to help you achieve high-quality sleep. For one, you should stop looking at screens before going to bed, as it negatively impacts your brain’s ability to fall asleep. There are eight other tips offered by BI which you can see in the infographic below. For more tips on how to get a good night’s rest, download a free copy of the Tech.Co Healthy Entrepreneur Guide.

Read more about the infographic on Business Insider.

(H/T World Economic Forum)

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Ronald Barba was the previous managing editor of Tech.Co. His primary story interests include industry trends, consumer-facing apps/products, the startup lifestyle, business ethics, diversity in tech, and what-is-this-bullsh*t things. Aside from writing about startups and entrepreneurship, Ronald is interested in 'Doctor Who', Murakami, 'The Mindy Project', and fried chicken. He is currently based in New York because he mistakenly studied philosophy in college and is now a "writer". Tweet @RonaldPBarba.

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