In a world where being busy is celebrated, sleep is frequently regarded as a luxury rather than a necessity. Improving productivity through sleep is more than just a good idea; it is a necessary component of a healthy lifestyle. However, many people fail to give this fundamental activity the attention it deserves. 

Quality sleep not only affects our mood and cognitive abilities, but it also has a significant impact on our brain functions. While we sleep, the brain processes and consolidates memories, strengthens neural connections, and eliminates toxins. High-quality sleep benefits the prefrontal cortex, which is in charge of decision-making, problem-solving, and impulse control. Furthermore, sleep deprivation has been linked to an increased risk of neurological disorders such as dementia and Alzheimer’s disease. 

I can personally attest to its beneficial effects on productivity, creativity, and overall well-being. I don’t even need an alarm to wake up at the same time every day because I stick to a consistent sleep schedule and establish a bedtime routine. It’s amazing what our brains can accomplish with adequate rest and rejuvenation. 

You too can reap the benefits of consistent, high-quality sleep. Here are some tips and ways to get started on improving your sleep:

Tips for Improving Sleep Quality

  1. Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time each day, even on weekends or days off.
  1. Create a sleep-friendly environment: Make sure your bedroom is calm, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to block out external stimuli.
  1. Establish a bedtime routine: Create a relaxing routine to help your body prepare for sleep. This could include activities such as taking a warm bath, reading a book, or listening to calming music.
  1. Avoid caffeine, alcohol, and nicotine. These can all interfere with your sleep quality, so avoid consuming them before bedtime.
  1. Limit your exposure to screen time before bed.

The blue light emitted by electronic devices can interfere with your sleep, so try to avoid using them for at least an hour before you go to bed.

  1. Avoid large meals and exercise before bedtime: Both can interfere with sleep quality, so try to finish your last meal at least a few hours before bed and avoid exercising within a few hours of bedtime.
  1. Use light to your advantage: For those who work at night, expose yourself to bright light when you need to stay awake and alert and use blackout curtains or a sleep mask to help you sleep during the day.
  1. Be mindful of your sleep environment: If you’re working at night, create a sleep-friendly environment that mimics the dark, quiet conditions of nighttime. Use blackout curtains, earplugs, or a white noise machine to block out external stimuli, and make sure your bedroom is cool and comfortable. If necessary, use a sleep mask to help you block out light.
  1. Use a sleep meditation app such as Calm or Headspace. If you don’t want to pay there are many free meditations on Youtube.

The National Sleep Foundation (NSF), a nonprofit organization based in the United States of America, recommends that adults aged 26–64 aim for 7-9 hours of sleep each night. For teenagers (14–17), 8–10 hours is recommended, and for younger children, the recommended amount of sleep can vary from 9–14 hours depending on their age.You can read the recommendation here

Therefore, getting enough quality sleep is essential for having a productive day, which then affects your morning routine and limits your sleep time to no more than nine hours for an adult.

It doesn’t have to be complicated, but creating habits and routines that support your sleep cycle will require some effort.  

I wish you restful nights and productive days ahead!

This email is sent to you from Shruti Shah, a certified life coach with expertise in coaching kids, teens, youth, and adults. She is the founder of All Round Performance Coaching, and her mission is to connect her clients to more by empowering them to discover their passions and accomplish their goals, both personally and professionally.

This email is purely for information purposes and should not be used to diagnose any mental health conditions. 

If you’re interested in learning more about how she can help you rewire your brain and improve your overall well-being, please don’t hesitate to reach out to her at:

Email: |



social media: coachshrutishah 

Phone: +254722673444 (whatsapp on the same line).