Increase your productiveness by bettering your “sleep hygiene.”

The CEO of Fatigue shares six tips for getting a better night’s sleep so you can get the most out of your days

Do not do that. (Peter Dazeley/Getty)

It’s 2 a.m. and you’ve been up for 20 hours. Are you your best decisions now? If you’re not the one in 100 people known as the “short ,” the answer is no.

Anyone can do a “work sprint” — but if you do it week after week, it will affect your work performance, says Sean Kerklaan, founder and CEO of Fatigue , a Vancouver-based sleep analysis company. The company is best known for its work with 35 professional sports teams, including the Toronto Raptors and Vancouver Canucks, but it has also established an industrial platform used by companies like Rio Tinto to improve workplace .

Kerklaan, speaking at the Association for Mineral Exploration BC Roundup on Jan. 27, shared these steps to improve your “sleep hygiene”:

  1. Adopt a consistent bedtime. It works for babies. It will work for you too.
  2. Avoid looking at electronic devices in the half hour before bed. The daylight-like light they give off can disrupt your circadian rhythm.
  3. Remove electronic devices from the bedroom – including alarm clocks. As soon as you start waking up and looking at the time, your body is being prepared to wake up at that time.
  4. Get extra sleep the week before traveling across time zones. You can actually build up your “sleep reservoir” to stay more awake along the way.
  5. Do not consume caffeinated beverages after 2 or 3 p.m. They won’t necessarily keep you awake, but they will keep you from falling asleep as quickly.
  6. Don’t be afraid to talk to your family about your sleep—or, if it’s a problem, your doctor. If you keep it to yourself, your mind will only race as you stare at the ceiling.

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