Life-Work Balance – Ep. 6: Sleep more to improve productivity
In the past few weeks I introduced you to the concept of life-work balance where life should come first, then you can focus on your business. This can be achieved by following very simple principles every day. I also shared my personal story to give you a better idea why I’m very passionate about helping change the life of others as well.
Last week we looked at foods you should eat more (you can read and watch HERE).
Today’s post is dedicated to principle 2 which is, Sleep More.
Disclaimer: You should keep in mind that I’m not a doctor, a nutritionist or a dietitian so I can’t give you medical or professional advice, but I can share tips and give you general guidelines on how to improve your health by making small and easy changes. This live video contains general medical information based on my personal experience. This information should not replace medical advice from your doctor or other professional health care provider. If you have any questions in regard to a medical condition, you should consult your doctor or other professional health care provider.
I can’t say enough about this: sleeping 3-4 hours a night like many people do nowadays doesn’t improve our work performance. You think that you have more time during the day by sleeping less but it doesn’t work that way. Adequate sleep is necessary to our body and to our mind, and the benefits are multiple: improved ability to focus and learn, more creativity and productivity, less depression, less stress and less negativity. Not to include the danger of sleepiness when we drive, for instance, because we’re tired.
Sleep plays a very important role in our life. As you probably know, our brain detoxifies at night so it basically cleans itself of harmful proteins that build up between brain cells while we are awake. Sleep also contributes to a healthy immune system and it can regulate our weight.
According to several studies, an average of 40% of American adults is sleep deprived today. This means, many of them lack the energy and the ability to face their daily tasks. Performance is lowered, productivity is impaired.
Some of today’s entrepreneurs and hustlers think that sleeping is for losers, that a good night sleep is just a waste of time and it will bring no results in your career. Let me tell you, this is wrong: We’re human beings, not machines; our body needs to repair, recharge and regenerate itself in order to perform and this only happens while we sleep.
If you’re still thinking that we waste time by spending one-third of our lives sleeping think again. That is not unproductive time: sleep is responsible for the other two-thirds of our lives.
There are some months when I am extremely busy with events and weddings (usually late spring and summer) and I have tight deadlines to meet. I love working at night, it’s usually a quiet time (no phone calls, no new emails, less social media interaction) and I can focus easily. That’s when the temptation of staying up late to finish some tasks kicks in, but I know that the next morning I will need more time to start the day because I didn’t rest enough. I commit to 7-8 hours every night and I try to keep a consistent sleep schedule (11pm-12am to 7-8am).
Instead of trying to finish everything before you go to sleep, create a to-do list as soon as you turn your computer off. One easy way is the Ivy Lee method where you write down all the things that are incomplete and that you need to handle the next morning. You will list them in order of importance so that you have an organized sequence of calls, emails, and projects to work on.
How does sleep work?
Watch the Periscope broadcast below to know more about the circadian rhythm
Tips to improve your sleep
Watch the broadcast to find out my 5 tips to sleep better including relaxing bedtime rituals.
The Sleep Revolution
A good book to read about sleep is The Sleep Revolution by Arianna Huffington. You will read about the history of sleep, the role of dreams in our lives, the consequences of sleep deprivation, and the science that reveals how sleep plays a very important role in our lives – from weight gain, diabetes, heart disease, cancer and even Alzheimer’s disease. Huffington also talks about the dangerous use of sleeping pills, and how our addiction to technology disrupts our sleep. Definitely a great book that I recommend if you want to know more about our need for sleep.
Arianna Huffington was the co-founder and editor-in-chief of The Huffington Post and last year she launched Thrive Global which is a fantastic site dedicated to YOU. Arianna had a very similar experience to mine years ago: after burnout and exhaustion from too much work and not enough sleep she decided to change her life focusing on herself before everything else.
Thrive Global’s mission is to end the stress and burnout epidemic in our busy society and instead, enhance well-being, performance, and purpose, and create a healthier relationship with technology. They have fantastic articles, resources, a course, a podcast, and more.
— Sabrina Cadini (@SabrinaCadini) December 8, 2017
Want to know more about Life-Work Balance, change your life and improve your business? Let’s chat! Schedule your FREE Clarity Call HERE
Brain Fitness Coach & Life-Work Balance Strategist helping busy professionals improve their well-being and adopt a healthier, more productive lifestyle