better productivity

Better Sleep Means Better Productivity

Ever felt like you’ve had a constant lack of motivation at work? Too tired to get through the post-lunch drag? Need a 5th cup of coffee and it’s not even 2p.m.? Sounds like a pretty rough day. So, what can you do to better your productivity? Well, after reading the title I’m sure you guessed it: better sleep means better productivity. 

But it’s not as simple as that. Lack of sleep and sleep disorders actually cost businesses and the country at large. According to businessnewsdaily.com, sleep deprivation costs the U.S. economy $63.2 billion a year. But why does this happen? Well, sleep is important to our mental health and ability to absorb information. If we’re not sleeping, we’re working at a less-than-capacity rate. 

But it’s hard to squeeze in 8 hours a night when we’re in such a busy and fast-moving society. The first thing in our schedules to take a hit is sleep. We have to get the project done or we have to study for that exam or we have to binge-watch that TV series. And making those sacrifices not only inhibits brain effectiveness, it can lower the immune system which leads to sickness. 

Sleep.org lists recovery from distractions, prevention of burnout, memory improvement, and fewer mistakes as reasons to get better sleep and be more productive at work. So it’s time for better sleep. Easier said than done, right? 

It’s okay. We’re here to help. Below is a list of things to help you get better sleep: 

Avoid screens

When lying in bed, it’s a good practice to turn off the phones, laptops, and TVs, otherwise it’ll keep you awake. Especially with phones, it’s known that the blue light keeps our brains awake some time after looking at them. 

avoid screens for better sleep


You can find melatonin supplements in grocery and drug stores, but don’t worry, melatonin is a natural hormone that our bodies are already producing to help with sleep. The supplement has been proven to work for people with insomnia and other sleep issues.

Avoid caffeine 

avoid caffeine for better sleep

This is especially true for people with hypersensitivity to caffeine. Some people can consume coffee just before bed and still get a good night sleep, but don’t assume you’re one of them. Give yourself 6 hours or more before bed to get it out of your system. 

Bedroom is for sleep 

If you’re lying in bed and can’t fall asleep, get up and go do something else until you’re tired enough to fall asleep. Training the brain that the bed is for sleeping and not for activity is a good way to create good sleeping habits. 


Whether it’s cardio or weight training, exercise is a great way to expend energy and tire out the body. It’s best to do this earlier in the day. Much like caffeine, you need to do this hours before going to bed as it can keep you awake. 

exercise for better sleep

Avoid long naps

When creating a sleeping routine, taking long naps during the day can be detrimental to your sleep at night. Quick naps are perfectly fine; according to healthline.com, naps that are 30 minutes or shorter are great for daytime brain function. 

If you’ve tried everything to get better sleep but nothing’s working, come to the ENT Institute for an at-home sleep study where we can assess if you have sleep apnea from the comfort of your own bed. Remember, better sleep means better productivity, so no matter the solution, take care of yourself.

For a same-day or Saturday appointment, call 770-740-1860 or fill out the form at the top. 

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