Getting a proper night's rest is crucial for an individual's daily efficiency but also saves you in the longrun from increased risk of heart disease, dementia, obesity and mood disorders such as depression and anxiety. Professional sports teams
often seek the expertise of sleep specialists like Dr. Cheri Mah to help their top athletes achieve the highest quality sleep for peak performance.
Lately, I had the fortune of discovering Cheri Mah's remarkable work in an interview conducted by Steven Bartlett (The Diary Of A CEO). The interview, which you can find at the bottom, is truly captivating. For entrepreneurs, top executives, and senior leaders, there is a significant opportunity to enhance their health and quality of life by mastering the art of optimizing their sleep.
1. Try to keep a regular schedule
Getting at least seven hours of sleep nightly is crucial for your health.
Benefits of Regular Sleep Schedule:
Can add almost 5 years to your life
Helps your body anticipate sleep
Tips from Experts:
Stick to a consistent bedtime and wake time
Set a daily alarm for your wind-down routine
Listen to your body and adjust your sleep schedule accordingly
2. Set up your environment
To sleep better, create a dark, quiet, cool, and comfortable room. Use comfortable bedding, blackout curtains or eye masks, earplugs, and set the room temperature between 60-67°F (16-19°C).
3. Stop judging your speed to sleep
Don't judge sleep quality solely based on how fast you fall asleep.
Speed of sleep latency varies among individuals.
Average sleep latency is considered to be five to 20 minutes.
Falling asleep immediately is not necessarily a sign of good sleep quality.
4. Create a wind-down routine
Essential Sleep Tips:
Create a 20- to 30-minute wind-down routine before bed.
Avoid technology use an hour before bedtime.
Avoid alcohol and limit caffeine intake in the late afternoon and early evening.
Engage in activities like gentle yoga to calm the mind before sleep.
5. Exercise every day
Irregular sleep may harm your heart, study finds
Regular exercise is linked to better sleep quality. Avoid vigorous exercise close to bedtime to improve sleep.
6. Pay back your sleep debt
Sleep debt is the shortfall between the sleep you need and what you actually get, accumulating over time if not repaid. Many clients are unaware of sleep debt and the time it takes to repay it. It may require going to bed earlier or waking up later over several days until you feel rested.
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