Sleep your way to the top


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Sleep your way to the top

  1. 1. SLEEP your way to the top HOW TO GET A GREAT NIGHTS SLEEP AND WAKE UP READY FOR A PEAK PERFORMANCE DAY By Mark Sutherland© Mark Sutherland
  2. 2. Be it for 5 minutes or 8 “I could finally sleep. And this was the real gift, because when hours, let sleeprefresh you. Your you cannot sleep, you cannot get yourself out of the ditch-top performance theres not a chance.” ~Elizabeth Gilbert, Eat Pray Love depends on it Sleeplessness is a serious threat to your health and quality of life. Chronic sleep deprivation can contribute to obesity, diabetes, high blood pressure, heart attack, stroke and other health conditions. Sleep problems include insomnia, sleep apnoea, restless leg syndrome and sleep deprivation. According to the World Association of Sleep Medicine, sleep problems affect up to 45% of the INTRO world’s population.
  3. 3. Healthy adults need between7.5 to 9 hours of sleep per night Sleeping is no mean art: for its sake one must stay to function at their best. awake all day. ~Friedrich Nietzsche Being in business can cause you to lose sleep – of that there is no doubt. The downside of losing sleep is that it reduces your ability to operate at an optimum level to be effective in your business. Having a great sleep will enable you to: • Stay alert • Make clearly thought out decisions • Feel fresh throughout the day • Wake up without an alarm • Cope with stress • Exercise better • React faster to danger • Maintain good judgement • Maintain a good memory • Manage your weight • Maintain problem solving skills • Maintain your immune system • Have great focus • Feel energised throughout the day 1
  4. 4. Just as exerciseand nutrition are essential for optimal health The amount of sleep required by the average and happiness, so is sleep. person is five minutes more. ~Wilson Mizener Common Signs of Sleep Disorder Look over this list of common signs of sleep disorders, and talk to your doctor or health professional if you have any of them: • It takes you more than 30 minutes to fall asleep at night. • You awaken frequently in the night and then have trouble falling back to sleep again. • You awaken too early in the morning. • You frequently don’t feel well rested despite spending 7–8 hours or more asleep at night. • You feel sleepy during the day and fall asleep within 5 minutes if you have an opportunity to nap, or you fall asleep at inappropriate times during the day. • Your bed partner claims you snore loudly, snort, gasp, or make choking sounds while you sleep, or your partner notices your breathing stops for short periods. • You have creeping, tingling, or crawling feelings in your legs that are relieved by moving or massaging them, especially in the evening and when you try to fall asleep. • You have vivid, dreamlike experiences while falling asleep or dozing. • You have episodes of sudden muscle weakness when you are angry, fearful, or when you laugh. • You feel as though you cannot move when you first wake up. • Your bed partner notes that your legs or arms jerk often during sleep. • You regularly need to use stimulants to stay awake during the day. 2 Ref – Your Guide to Healthy Sleep – US Department of Health and Human Services
  5. 5. Relax before you go to bed – NOTV, take a bath, read a book, It is a common experience that a problem difficult at listen to soft music night is resolved in the morning after the committee of sleep has worked on it. ~John Steinbeck 10 tips on how to get a great sleep 1. Go to bed at the same time every night. Make this a time when you usually feel your eyes dropping and drowsiness setting in. Do not fight this to keep watching a TV show. 2. Wake up at the same time every day. Train yourself to wake up with out the alarm . When you go to bed look at the current time on your watch or clock and say to yourself ten times the time that you want to wake up. Within a couple of weeks you will wake at this time. 3. Fight drowsiness straight after dinner. Keep yourself awake until closer to your normal bed time. If you give in to the early drowsiness, you may wake up during the night and struggle to get back to sleep. 4. Keep your room cool and dark – temperature can vary between summer and winter – to hot to sleep in the summer and to cold to sleep in the winter. Keep the temperature in your bedroom at about 18oC . 5. Relax before you go to bed. NO TV, it stimulates you. Read a book, take a bath or warm shower, listen to soft music, contract and relax your muscles. 3 6. If you wake with an idea in your head – get out of bed and write it down so you can go back to sleep again.
  6. 6. Stay away fromlarge meals late at night . Lightmeals are best. There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled. ~Edward Lucas 7. Avoid the following things three hours before bed; fruit juice, alcohol, chocolate, pork, vinegar, ice cream, sweet desserts and coffee. 8. Foods that promote a restful sleep are – cheese, plain yoghurt, seafood, hummus, lentils, eggs, sunflower seeds, beans, brown rice, build these into your evening meals. 9. Teas that can help sleep are camomile, valerian, spearmint, and peppermint. 10. Have a routine to your day – wake up at the same time, meditate or take time to wake up by sitting in the early morning sun (in summer at least), exercise for 30 minutes, eat a nutritious breakfast, go to work and stay fuelled to keep your energy up, no stimulating drinks after 3pm, do a short walk in the evening, enjoy your evening meal and time with your family. Relax and chill out. 4
  7. 7. Avoid screens of any kind— computers, TV, cell phones, Leisure time is that five or six hours when you sleep at Kindles, and iPads. night. ~George Allen Resources Twelve Simple Tips to Improve Your Sleep – Explore simple tips for making the sleep of your dreams a nightly reality. (Healthy Sleep, Harvard Medical School) Your Guide to Healthy Sleep Healthy Sleep Tips – A variety of sleep tips including bedtime snacks, exercise, room temperature, noise, and light control. (National Sleep Foundation) Adopt Good Sleep Habits – Learn how improving your sleep environment and sticking to a regular schedule can improve the quality of your sleep. (Get Sleep, Harvard Medical School Division of Sleep Medicine) Sleep Hygiene: Helpful Hints to Help You Sleep – More tips for getting better sleep. (University of Maryland Medical Centre) The Sleep Environment – Learn about the dos and don’ts of the sleep environment and get tips for making your bedroom more sleep–friendly. (National Sleep Foundation) 5 >>>>>>>
  8. 8. If you are asnorer get help – you need it The feeling of sleepiness when you are not in bed, and cant get there, is the meanest feeling in the world. ~Edgar Watson Howe Resources Foods for Sleep – Guide to foods and bedtime snacks that can help you sleep. Also learn about foods that keep you awake. ( Foods that Help You Sleep: Does Warm Milk Really Work? – While there’s little evidence that milk actually helps you fall asleep, what you eat and drink does play a role in the quality of your sleep. (Mayo Clinic) Late–Day Exercise: Can it Cause Insomnia? – Every person is different, but for some, exercising late in the day may interfere with sleep. (Mayo Clinic) 6
  9. 9. Quality sleep is essentialGood night & sleep tight. for a Peak Performer. So don’t skimp on it. Take it seriously and get a great nights sleep and sleep your way to the top. END