To reach an effortless mindset, McKeown recommends a daily ritual that combines some of his previous advice: This will help you be more productive and have stronger relationships. You can do so by being mindful of your thoughts and intentional in your actions. However, McKeown says that with practice, you can learn to limit these distractions and maintain alertness and awareness. In modern society, with its countless distractions and access to seemingly limitless information, it can be hard to remain focused. Staying in the moment is a key ingredient of reaching an effortless mindset. On top of reducing light, reduce the temperature and noise in your bedroom.Īvoid alcohol, caffeine, and naps before bedtime.Įxercise daily, as it increases the amount and quality of sleep. He also gives some other tips to help you get better sleep: Like McKeown, Walker also recommends avoiding artificial light before bed and keeping a regular sleep schedule.
Some people may think they can get by on less sleep, but this is probably untrue: Studies show that less than 1% of people can get less than six hours of sleep with no negative effects.
Walker identifies three key ways sleep deprivation harms the brain: it worsens attention and concentration, it hinders emotional control, and it can lead to Alzheimer’s disease. In Why We Sleep, Matthew Walker goes into further detail on the effects of sleep deprivation and gives more tips for better sleeping habits. According to McKeown, you can improve the quantity and quality of your sleep by going to bed at the same time every night, turning off electronic devices before you sleep, and taking a hot bath or shower before bedtime. In the long term, they’re much more likely to suffer from heart disease, stroke, depression, diabetes, and other health issues. They’re less alert, creative, and social. People who get less than seven hours of sleep a night have weakened motor skills and cognitive abilities. Lack of sleep can cause considerable harm to our minds and bodies. On top of our need to rest during the day is our need for regular sleep.
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