Getting high-quality sleep is an absolute must if you want to be a high performance individual.
Although it’s popular for many high-achievers to boast how they get by on extremely limited sleep time, it’s one of the worst things we can do for our productivity and our health. Our bodies need to get regular deep sleep sessions.
Sleep is the primary time that our bodies recover from the assaults of the day. Our brains unleash a wide range of very important processes that help the body clean itself of wastes and properly allocate nutrients we’ve taken in. Most importantly, the brain rids itself of toxins that have built up in it over the course of the day.
Our hormones are also released during our deepest sleep. Testosterone and Growth Hormone are two of the most important hormones regarding high-performance, and they are released during sleep. In fact, one of the major causes of low testosterone in men is lack of quality sleep.
It is true that some people can sleep less and still perform at a high level, but the vast majority of us need between 6 and 8 hours of sleep per night. This is the average amount of time that allows us to actually get into that vital deep R.E.M. sleep, also known as rapid eye movement sleep.
Because sleep needs can vary between people, we have to look for ways to assess whether or not we’re getting enough sleep. Minor signs of sleep deprivation are moodiness and irritability, not feeling fully rested and having to drag ourselves out of bed in the morning, and an overall lack of focus.
Getting consistent high-quality sleep is not as difficult as it may seem, but it must be a priority. Set a bedtime that gives you a 7 to 8 hour window before your alarm goes off in the morning. Go to bed at that time every single night with no exceptions. It will become easier once it becomes a habit.
Establishing a night-time wind down routine is a powerful way to get your body and brain ready for sleep.Shut off all electronics at least an hour before bedtime, opting instead to read a light book. Stick with fiction rather than something that will stimulate the thinking parts of your brain.
Be wary of relying on heavy sleeping pills or alcohol as they can diminish the quality of your sleep and often leave you drowsy in the morning. Drinking tea, however, such as chamomile, can help calm the brain down. Melatonin has also been shown to aid quality sleep.
You can also optimize your room for quality sleeping sessions. Keeping it dark and cool can also aid you in staying asleep for the long-haul. Make sure your bed is comfortable and that you have high-quality pillows.
Our activities during the day can also help us later at night. Getting consistent sunlight early in the day can help set our circadian rhythms, which control our sleep cycle. Try to manage your stress, as stress during the day can cause lingering effects that can disrupt our sleep later on. So remember to relax!
Lethal Focus 