How many hours of sleep do you typically get in one night? How much do you think you need to be at your best creatively?
Medical experts say most adults require at least seven to eight hours of sleep every night to function properly. Getting only five or six hours of quality sleep can affect us adversely. You may be short-tempered and impatient which can put a strain on relationships, for example, and mentally you may not be as sharp, which can lead to potential mistakes. Physically, lack of sleep can affect your mood, cause weight gain, high blood pressure and other ailments.
We all lead busy lives, and as we take on more responsibilities, unfortunately, sleep becomes less of a priority. How can you possibly think clearly, make critical decisions, remain calm under pressure and perform at your best without adequate sleep? The truth is, you don’t realize how valuable sleep is until you begin to lose it.
If your performance on the job can improve with better quality sleep, it makes sense that it can also sharpen your creativity. If a lack of sleep is preventing you from producing your best creative work, here are a few tips to help you when sleep eludes you:
1. Keep a notebook by your bed. If your brain is racing with ideas or overthinking a problem, grab a notebook and pen and start writing them all down. Getting these ideas down on paper before sleep helps declutter your brain so you can sleep better.
2. Turn off all electronic devices at least 30 minutes before bed time. The lighting from your smart phone, TV and laptop can interfere with the chemicals in the brain that regulate sleep. Avoid watching TV or listening to music before bed time. (I find that this actually works.) It’s important to quiet the mind before sleep.
3. Give yourself 20 minutes to fall asleep. If after 20 minutes you can’t fall asleep, get up and read until you feel sleepy. Then try again.
4. Read before hitting the sack. This may seem counterintuitive if you’re reading an engrossing page-turner, but reading for a few minutes each night before bedtime can also help you relax. Try reading something dull and boring, like a science textbook.
5. Take a warm shower or bath. The warm water eases muscle tension and makes you sleepy.
6. Drink a glass of warm milk before heading off to bed. If you drink cow’s milk, try warming a mug of almond or cashew milk. You can also try chamomile tea, but it might make you go to the bathroom more often during the night, which only disrupts your sleep more. Wine and other alcoholic beverages might help you get to sleep, but you may have difficulty staying asleep.
7. Avoid sleeping pills. Some can be addictive, while others are ineffective. Other products on the market, like melatonin and Nyquil Zzzzs have had mixed results.
Whether you are an artist, writer or business owner, if you want to maximize your creativity and be more productive in your work, sleep is the most valuable commodity you’ll ever need.