How to Thrive Using Better Quality Sleep!
One of the biggest influences on our physical, mental and emotional performance is the quality of our sleep, yet by many this is still a very neglected area of self care and preparation.
For decades it’s been fashionable for people, especially those in high power business and leadership positions, to declare how little sleep they get and how early they get up to “get sh*t done!”. Yet many studies repeatedly show the long term physical and mental effects of sleep deprivation including,
Memory issues
Mood changes
Weakened Immunity
Increased risk of accidents, especially when driving
Raised blood pressure
Issues concentrating and being creative
Weight gain
Heightened risk of heart disease
Lowered sex drive
This healthline article goes into these issues in greater depth and with links to supporting studies CLICK HERE
None of these issues caused by lack of sleep are conducive to high performance in sport or business! So let’s end the BS of that getting less sleep is the key to success and focus on how we improve sleep quality and be more effective in all areas of our performance!
Let’s Create the Right Sleep Environment
Firstly we need to create an environment that allows us to sleep effectively,
Make your bedroom as dark as possible at sleep time, so blackout blinds and any artificial light eliminated (many alarm clocks now allow you to turn their display all the way off)
Quiet, use a white noise machine if needed
At the right temperature, often this is cooler than standard room temp, ideally around 65-68F (18-20c), this helps our bodies relax and keep our core temp at the most efficient level for sleep
Good quality mattress and pillow, this is a great area to really invest in!
Let’s Create the Right Sleep Routine
We also want to set up good pre-sleep routines that help our mind and bodies prepare for sleep
Turn off any electronic devices at least an hour before bedtime
Use night shift and dark mode on your phones, tablets and laptops where possible
Use blue light blocking reading glasses
Read (a real book) just before or when we first get into bed
Meditate (this can be done any time during the day)
Take a warm shower 1-2hrs before bedtime
When you wake up experience real sunlight where possible, a 5min walk outside, eating breakfast outside or by a window
Things to Avoid that Affect Sleep Quality
Caffeine after mid-afternoon
Checking emails/messages ect in bed, especially anything that might emotionally trigger us or make us start thinking about work
Exercise close to bed time, if you have to do this, follow with a hot shower to lower your core temp
Staying up past our initial drowsiness, this leads to that “second wind” which is actually the release of growth hormone that wakes us back up again. To avoid this we need to be asleep when the GH release happens
Sleeping in, laying in bed on your phone, ideally get up and get active!
Overly long or repeated naps during the day, while one 20min power nap can have great health benefits, repeated or longer naps can negatively affect your sleep
If you do find yourself struggling to sleep don’t fight it, instead
Do a meditation/take slow and deep breaths while clearing your mind
If you have something on your mind that you can’t move past, write it down so you can let it go and focus on it when you wake up, this one has really helped me!
Avoid looking at the time, this just tends to create anxiety making it harder to sleep, instead focus on breathing and clearing your mind, and/or focussing on things you enjoy and that make you happy
Read, I often find as soon as I start reading I feel sleepy again
The length and quality of your sleep have a proven and direct relationship with how energized you will be, physical performance in sports and mental acuity and performance. At least 90 minutes of REM (Rapid Eye Movement) sleep nightly is correlated with better short and long term memory retention and performance.
It’s time to drop the outdated macho BS about how little sleep you can survive on, and instead make sure to set yourself up to thrive by treating sleep length and quality, just as importantly as we do our diets and training regimens!