Maximise your Z’s: 20 ways to stay productive on lesser sleep

These hacks can help you wake up refreshed, energised, and ready to lead with confidence — without adding extra hours to your schedule. Apply them, listen to your body, and unlock the benefits of truly restorative rest.   

Looking to spend less time in bed but still wake up refreshed? In today’s fast-paced world, quality sleep is key to staying sharp, energised, and ready for anything—even if you’re cutting back on hours!

For HR professionals, understanding the importance of sleep can lead to enhanced productivity, improved employee wellbeing, and reduced burnout in the workplace.  

An article by Sleepare revealed 20 ways for people to sleep sound, work harder and feel refreshed always despite the lack of snooze hours. 

From mindful meditation, to soaking up the sunshine, we’re diving into these tips for the busy professional, courtesy of Sleepare. 

Harness your natural sleep cycle 

Did you know that the sleep cycle consists of four distinct stages? Studies reveal that waking up during the second stage can leave you feeling energised, while emerging from stages three or four often results in grogginess and a strong desire for more sleep. 

Here’s a quick overview of the four stages of the sleep cycle: 

Understanding how to leverage each phase of your sleep cycle can lead to more restful nights and potentially trim an hour or two off your current sleep schedule. By using this insight, you can actually sleep less and wake up feeling refreshed! 

So, how can you capitalise on stage four to enhance productivity? It starts with listening to your body. 

Have you ever found yourself wide awake five to six hours after falling asleep, only to roll over and force yourself back to sleep because your alarm is still two hours away? That’s your body signalling that it’s ready to start the day.  

If you feel good throughout the day after waking at that time, consider training your body to wake up consistently at this hour. You might just find yourself magically adding two extra hours to your schedule! 

Block out bright lights  

According to a study, people who live in areas with bright street lights or signs are more likely to report trouble sleeping, and can slow melatonin production.  

Block bright lights with black-out curtains, limit ambient light and avoid turning on bathroom lights in the middle of the night to not sabotage your much-needed REM sleep. 

Turn off tech 

Technology can significantly disrupt our ability to fall asleep by overstimulating the brain. When you add a stressful work email into the mix, you increase your risk of losing precious sleep.

To combat tech-induced sleep disruption, make it a habit to power down at least thirty minutes before bedtime. This simple practice helps create a calming bedtime routine, allowing your mind to unwind and prepare for restful sleep. 

Brain-dump before bed 

Something most of us are guilty of is regularly spinning an intense day in your head before dozing off or trying to make a mental checklist of the tasks you need to complete at the office the next day.  

Allow yourself to take some time before bed to hash out the day and process it before going to bed, and allow your mind to clear itself of all the work and life woes. 

Cut out caffeine and alcohol  

Studies show that consuming either of these substances within four hours of sleep can decrease the quantity of slow-wave sleep and REM sleep.  

In addition, alcohol stimulates the body when metabolised during sleep and can exacerbate sleep apnoea.  

Prepare your body for sleep 

A cozy bath promotes relaxation while the quick cooling the body experiences after the bath boosts the release of melatonin by mimicking the body's natural preparation for sleep. 

Next, set your thermostat to maintain a cool and comfortable sleeping environment. The optimal temperature for sleep ranges between 15 to 19 degrees Celsius. On the other hand, temperatures above 24 degrees or below 12 degrees can interfere with your ability to fall asleep and stay asleep. 

Weigh down your worries  

Studies show that using a weighted blanket can significantly reduce anxiety, promote restful sleep, and help you wake up feeling more energised. 

Visualise the goal 

To promote calm and reduce anxiety, focus on moments when you’ve felt truly relaxed and at peace. Don’t dismiss this practice until you try it! Instead of dwelling on a tough day, redirect your thoughts to your happy place. 

Quit counting sheep  

Worrying about how long you have been lying awake can backfire and perpetuate insomnia. Instead, get up and sit in a relaxing chair, read a boring book or listen to slow music until you feel tired enough to return to bed. 

Consult a sleep specialist 

If you regularly feel fatigued during the day or cannot seem to get restful sleep, consult a sleep professional. Most sleep disorders can be treated relatively quickly and effectively. 

Add a little sunshine to your life  

Research indicates that exposure to sunlight or bright artificial light in the morning can trigger earlier production of melatonin at night, making it easier to fall asleep later. When you let in bright light, it sends powerful signals to your brain to wake up and kick-start your productivity.

Within 30 minutes of waking, spend a few moments soaking up the sun or bright light, and you’ll immediately notice a boost in your morning energy levels. 

Sustain your brain 

Breakfast is the most important meal of the day, and for good reason. By breaking your overnight fast, you fuel your brain and signal to your body that it’s time to get going. 

But don’t be fooled into thinking that coffee and a donut will suffice! For a productive day ahead, opt for nutrient-rich options like oatmeal, eggs, nuts, fruits, and veggies. Without these essential nutrients, you’ll be running on empty and struggling to maintain your energy and focus. 

Mindful meditation  

Before you doze off at your desk, try a meditation nap. You will be blown away by how much more awake and energised you feel after a short, mindful recharge.  

You could try the following techniques to ease you into a meditative and more relaxed state:  

Exercise early  

Exercise is one of the main factors in productivity. While it may seem like you can barely squeeze in a quick workout, your body needs it! Try starting with 15-20 minutes of moderate aerobic exercise at least two hours before bed. It will stabilise your mood and decompress your over-stressed mind.  

Hydrate all day 

Proper hydration is just as important for sleep as it is to your day. Keep a water bottle full and at arm’s length all day. Then at night, put it down before eight o’clock so you are not up all night skipping to the loo.  

Pick peaceful paint 

Thinking of redecorating soon? The colour of your bedroom walls can affect your sleep patterns as well as your mood.  

Studies found the best colours for promoting sleep and better waking mood were shades of blue, yellow, and green, and the most disruptive colours were purple, brown and grey.  

Experiment with essential oils  

Essential oils have been used to heal just about everything; from illnesses to moods, and effectively treat sleep disorders. All-natural and void of the lasting sedative effects of modern medicine’s take on sleep-aids. 

Try a few drops of lavender, roman chamomile or rose oil to quickly settle you into a state of calmness, and deep, restful sleep. 

Break the smoking habit  

Yet another reason to quit smoking—nicotine disrupts your sleep, night after night! It interferes with REM and deep sleep, causing frequent wake-ups, withdrawal symptoms, and even breathing difficulties. 

Supplement your sleep 

If your sleep pattern has been interrupted by a shift change, try herbal sleep supplements like magnesium tablets or melatonin gummies.  

These can help with early sleep onset and improve sleep quality until you can get back on track. 

Colour code your day  

Colour coding your schedule can help you look at your week in a wider lens, making things less overwhelming for you. By colour coding your day, you will know what needs to be highly productive and feel relaxed and accomplished at night.  

Ready to optimise your sleep and boost productivity? These hacks can help you wake up refreshed, energised, and ready to lead with confidence — without adding extra hours to your schedule. Apply them, listen to your body, and unlock the benefits of truly restorative rest.