Sleep Is Your Superpower.

Here’s the plain old truth; if you’re not getting sufficient, quality sleep, you’re not going to be performing at your best. Not only does this apply to your personal life, but your work life as well. At the end of the day, I don’t think there is a single one of you reading this right now who isn’t doing their level best to be the best in your respected field. With a keen focus, and mental clarity, comes a level of performance which can lead to some of your biggest career breakthroughs.

With that being said, there is one key inhibitor standing in your way; your sleep patterns. I’ve got tons of friends, all respected professionals in their own light, tell me that they feel like they’ve been missing the mark lately. They wake up feeling as though they’ve just run a marathon in their sleep, and for the most part, they feel this way every single morning.

“I just don’t get it. I’m getting to bed earlier than I’ve ever done, and I’m just flat every day.”

Or;

“No matter what I do, I just can’t seem to get a full night’s sleep.”

Sounds familiar, doesn’t it? Just because you’re getting 8 or even 9 full hours of sleep every evening, it doesn’t necessarily mean that you’re getting quality sleep. If you’re regularly waking up feeling like you’ve just had a ton of bricks dropped on you, you need to look at some of your daytime and bedtime habits that could be stopping you from achieving deep and meaningful sleep.

I have compiled a list of 11 Deadly Sleep Habits, and what you can do to avoid them. These will have you feeling like the young, energetic you that you were 2 positions, or 2 kids ago.

Don’ts

1. Eat right before bed;

You’ll be more prone to developing issues such as acid reflux which can lead to a whole other array of night time disorders.

2. Drink alcohol or caffeine;

This is going to delay your biological clock and throw your sleep/wake cycle totally off course.

3. Take your work to bed;

Give your brain the time to unwind. Sure, some days your work might spill over into your personal time, but it’s important not to take any work into your bedroom. If you do, you’re creating a trick of the mind that tells your brain that the bedroom is meant for work, not sleep.

4. Leave the light on;

Our eyelids are thin sheets of skin. You need a cool and dark room in order to avoid sleep disturbance.

5. Check your notifications;

If there is nothing you can do about it at night, why look at it? If there’s an emergency, they’ll call you.

6. Oversleep on a regular basis;

Oversleeping is also going to have the same effect as caffeine on your body. It is going to throw your internal clock off and it will become a painful process to try and re-set it.

7. Watch the clock and count how many hours you have left before your alarm;

Don’t do this: “If I sleep now, I’ve got 5 hours and 24 minutes until I need to wake up.” You’re creating anxiety around the sleeping process and this is just going to lead to insomnia.

8. Watch TV;

This was a sign of making it in life for most of us. Many of us that are currently climbing the corporate ladder only had one TV when we were growing up, and chances are that many of us were the remote. Having a second or third TV in the master bedroom, was like a sign of making it; of reaching the upper-middle class. This horrible idea is the reason why so many of us struggle to get full, restful sleep. Your brain is trained to believe that the bedroom is for everything else, BUT SLEEP!

9. Relive the day and try to figure out what went wrong;

It’s done. If there is nothing you can do about it, learn to let it go. Teach yourself that you are worthy of peace of mind. Everyone makes mistakes; nobody is perfect.

10. Engage in heavy exercise before bed;

Light exercise a few hours before bed is a great way to burn off excess energy and ensure you are relaxed before bed.

11. Sleep on dirty sheets.

If you’re feeling uncomfortable in your own bed, there is no way you’re going to get a good night’s sleep

Dos

1. Eat light 3 hours before bed;

This gives you sufficient time to digest.

2. Drink a bit of water;

A few sips will keep you hydrated throughout the night – permitted that you’ve had enough throughout the day. Not too much, or you’ll be running to the restroom throughout the night.

3. Keep your laptop away;

Allow your brain the downtime it needs to unwind from work.

4. Sleep in total darkness;

Make sure there are no distractions when you’re sleeping. Black out curtains or a sleep mask can prove to be a worthwhile investment.

5. Keep your phone in the kitchen;

Blue light is known for its ability to cause sleep disturbances. Keep the temptation to look at your phone before bed away by keeping your phone in the living room or kitchen. Get a regular alarm clock, if you’ve been relying on your phone for that. They’re cheap, and they get the job done.

6. Wake up early and grab a cool shower;

Cold water revitalizes you, wakes you up, and speeds up muscle regeneration. Why do you think so many sports stars who engage in rigorous training opt for ice baths to alleviate their aches and pains?

7. Set an alarm and turn the clock away from view;

You don’t want to be counting down the hours to sunrise. Set your alarm and face it away from you.

8. Read a book;

Reading can help relax your mind. It’s a great alternative to watching TV before bed.

9. Write down 3 positives of the day;

It’s good to look back on what went well over the course of the day. It will motivate you for the day that is to come. No matter how seemingly small it may have been, write it down.

10. Meditate or do some yoga;

Mindfulness Meditation is a great way to tap into your physical self and unwind your mind. Shutting off can be a difficult task, so finding a way to do just that is going to work wonders for your sleep cycle.

11. Pick up new crisp sheets for comfort.

Sleeping in comfort is the best way to achieve full, restful sleep. There are few things better than being excited to jump into a clean and comfy bed after a long day.

Over the next few weeks, I’m going to be walking you through the benefits of hydration, the detriments of caffeine and the process of using mindfulness meditation to help you reach your peak level of performance.

Try some of these tips out for 14 days and let me know how they’ve worked for you. Is there something that you’ve found works well for you? Was it something on the list, or something else? Let me know in the comments.