Everywhere I go these days I see people who are sleep deprived and running on very low battery levels. Did you know that sleep is the most underrated health
habit and also the most under rated productivity tool?
You see, if you don’t get enough sleep, it is not possible to function at your best and
stay on top of things.
The research findings are astounding.
o One good nights sleep can improve your cognitive scores by 20%
o Those people who get more than the minimum sleep, increase the volume
of the grey matter which is linked to improved psychological health and
o One night of insufficient sleep can lead to 20% more mistakes and tasks
taking 14% longer
o Poor sleep is associated with increased stress levels, greater risk of heart
disease and diabetes.
o Sleep deprivation negatively impacts your mood ability to focus and your
ability to access high cognitive function
o Poor or interrupted sleep affects our ability to put down and recall memories
It all adds up to sleep being vital for your welfare and productivity. With a good
nights sleep not only do you feel better, you are able to cope with stress more
effectively and you get more done.
But how much is enough?
The National Sleep Foundation recommends a minimum of 7-9 hours of sleep per
night for individuals aged between 35 and 55.
o So are you getting enough sleep? What about last night?
o How much sleep do you typically get?
If you are not getting the sleep you need, you are depriving your body and brain
and diminishing your ability to function at your best, and worst still you are saving
up problems for your future.
But how do you change your Sleep routine?
o Keep a Sleep log to track the no. of hours sleep you are getting. If less than
the recommended minimum, plan when & how you are going to catch up.
o Set an alarm for when you will to go to bed in order to get your 7+ hours
o Create a routine for slowing down your body and brain before going to sleep,
o No screens 30 mins before bedtime (blue light interrupts Melatonin)
o Make wise choices – sport tv/late night movie or productive day?
o Take naps if you can
Sleep your way to the top
To help you get more sleep – we have created free planners, which support you to pplan your week and keep it in balance (including getting enough sleep). Download them here.