Quality Sleep for Peak Performance

When we think of peak performance, we may think of elite athletes, musicians, or even high-level executives. Performing our best is truly for everyone. I give my body what it needs to perform at a high level. I eat very healthily, and I exercise daily. The absolute most important thing I can do to elevate my productivity is getting quality sleep. I set very clear boundaries around that.  

So here's the thing, operating a vehicle while sleep-deprived is similar to driving under the influence. Like alcohol, sleep exhaustion slows reaction time, decreases awareness, and impairs judgment. Lack of sleep has also been associated with accidents, poor memory, high blood pressure, diabetes, weight gain, mood swings, and even a low sex drive. Conversely, a night of good sleep will increase concentration, decrease stress, improve decision-making, and elevate mood. 

Quality Sleep:

  • Set a firm bedtime and practice backward planning.
  • Avoid spicy foods in the evening as it raises body temperature. 
  • No caffeine 5 hours before sleep time. 
  • Post work gym time is best - so that stress is released and body temperature is lowered by bedtime.
  • An hour or two before, try an herbal tea such as chamomile or fennel. 
  • A bowl of whole-grain cereal, low sugar. Yogurt parfait. Turkey and cheese roll-up. Cheese and crackers.
  • Keep the room cool. Use AC if you have the means. Unplug electronics that emit heat. 
  • Set up multiple fans to create a cross breeze. Ceiling fans in reverse to pull hot air away from you. 
  • Invest in high thread count, breathable bedding. High-quality pillows and blankets. 
  • Use room darkening shades. 
  • Take a cool shower. Wear loose-fitting nightwear.
  • Wrap a cold pack in a towel and use on core or back of the neck.
  • Set up a Wake Up Light Alarm Clock with Sunrise & Sunset Simulator.
Exercise: Conduct a post-work audit. Write down everything you do after leaving work. Include the timeframe as well. At the end of the week, self evaluate and make adjustments that better help you achieve your sleep goal. Be sure to set an end time for these activities. Use the alarm on your phone.

Ponder:
How many hours do you spend on social apps with friends? How does this contribute to your goal?
Are you finishing up projects, emails, or texts from the day's work? How does this contribute to your goal?
How many late-night social events are you attending? How does this contribute to your goal?

My Life's Lesson: Sound sleep cures most everything.

From the sweetest spot in my heart to yours, may you sleep well and rise to move mountains,
Audrey xo


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