The science is clear: To function at an optimal level, we all need roughly seven hours of sleep each night—give or take an hour. You may think you can skate by on much less, but eventually the sleep deprivation will catch up with you—maybe through sloppy work, maybe through other mental health issues, or maybe just through a loss of creative energy. Again, this isn’t me talking. It’s science!
Sufficient sleep can be hard to come by, though. It’s certainly a challenge for busy executives, who are often kept up by insomnia. When you have a lot of responsibilities on your plate, it’s only natural that they’d start keeping you awake at night.
So what should high performers do to reclaim their seven hours? Here are a few tips.
Get Rid of the Blue Light
This is a tall order, but just hear me out: You’ll sleep better at night if you ditch the electronics in your bedroom.
I know, I know—going to sleep without your phone beside you can be tough. But electronics—not just phones, but also tablets and even alarm clocks—tend to emit blue light as they charge, and that blue light throws off your natural sleep patterns. Unplugging may be the best thing you can do to revitalize your sleep.
Start a Journal
Here’s something else that’s highly practical: Keep a pad of paper and a pen beside your bed. As you go to bed, simply empty all your thoughts onto the page—writing down all your questions, concerns, creative ideas, or to-do items for the next day.
The physical act of writing these things down can be freeing, allowing you to drift to sleep without all these thoughts clattering around in your brain.
Skip the Snacks
I’ll offer just one more tip for executives looking to beat insomnia: Watch what you eat. In particular, be mindful about those late-night snacks, which may prove disruptive to your sleep patterns.
Ideally, you shouldn’t have after-dinner snacks at all. If you really need something, proteins are best. What you should avoid at all cost is—you guessed it!—sugar, which is only going to make you toss and turn.
With these tips, I hope you feel better poised for a truly restful night. Prioritize your sleep; it’s one of the simplest things you can do to ensure you’re functioning at your best.
To talk with me more about optimizing workplace performance and productivity, call or email today! You can contact Dr. Rick at www.rickgoodman.com or call 888-267-6098.