I felt like a new woman after decades of doing it wrong…

After correcting the 4 big sleep mistakes, I went from lethargy, foggy thoughts and dubious moods to more mojo, a clearer mind and chirpier disposition ;-). 

But here is what motivated me above all else:

Why do you think Energy & Performance Experts see sleep as the number 1 priority? 

It’s not only because you will feel too tired or that you will become unproductive without the right quality and quantity of sleep (that too), but the main reason is even more crucial (and often undetected until too late).

Do you know how vitally important sleep it for your BRAIN?

 

It is only during sleep that your brain can “defragment” and “clean itself”. 

Without good quality sleep we can build up “brain gunk”. 

Memory loss, dementia or worse have all been linked to poor sleep.

Famous brains like Leonardo da Vinci and Thomas Edison understood the power of sleep and took daily naps to recharge their minds.

Arianna Huffington, Author of “The Sleep Revolution”, infamously woke up in a pool of her own blood after hitting her head on her desk. Unaware of her chronic sleep deprivation she had literally “fallen” asleep. Arianna has become one of the most prominent voices in promoting sleep for energy and mental health. 

Here are the 4 Big Sleep Mistakes and how to fix them:

1. MISTAKE: TRYING TO CHEAT YOUR OWN BIOLOGY
   It’s not uncommon to believe: “If I push through my tiredness, I will feel more awake again later”, “I can function well on less sleep”, “I can always catch up on sleep later”, “I’m just not a good sleeper” etc.
   However, sleep doesn’t work like that. Your body and brain will keep your sleep score. According to the National Sleep Foundation adults need at least 7 hours of sleep each night.

FIX IT: Get sleep-smart and remember that it is the brainiest and brain-saving choice to prioritise your sleep. Change your sleep-identity to: “It’s never too late to get better at sleep”, “I can train myself to be a better sleeper”. Commit to putting structures in place (more later) to allow yourself 7-8 hours of quality sleep each night. 

 

2. MISTAKE: SLEEPING IN LATE
   We may believe that we can “catch up on sleep” on the weekend after staying up late on a Friday or Saturday night. It’s common to rely on a Sunday lie-in to make up for any lack of sleep during the week. However, our body clock can tell the difference. In fact, according to sleep-expert Dr Michael Breus, a “lie-in” messes up our natural Bio-Rhythm creating “Metabolic Jet-Lag” (that heavy, drowsy feeling when you don’t know whether you had to little or too much sleep) and may negatively influence our health.
   
   FIX IT: Set the same daily wake-up & sleep-time alarms and stick to it no matter what. (If you must go to a late function, get up at your usual time the following day, and if you feel tired during the day allow yourself a 30-minute nap instead).
   
    

3. MISTAKE: LATE CAFFEINE INTAKE
   Caffeine can take up to 10 hours to metabolise and can keep us feel falsely awake late into the evening. It can also create poorer sleep quality at night.
   
   FIX IT: Stop consuming caffeinated drinks (or foods) from 2 pm onwards and switch to caffeine-free herbal teas or water.
   
    

4. MISTAKE: LATE ELECTRONICS EXPOSURE
   95% of us use electronic devices right before going to bed. 
   Your computer, TV, smart-phones and other electronic devices emit stimulating waves which keep you “wired” and decrease your sleep quality.
   
   FIX IT: Stop using any electronics 60 minutes before your regular sleep time and replace them with your personal, sleep-smart “Wind-Down” routine.

What is a WIND-DOWN ROUTINE and why do you want one?

A Wind-Down Routine is a conscious period of time (60 minutes or more) of relaxing or gentle activities without exposure to stimulating electronics before bedtime.

 

Benefits of a Wind-Down Routine:

• Signals to your body and mind that bedtime is coming up

• Relaxes your body and mind 

• Prepares your body and mind for higher quality sleep

How to create your WIND-DOWN-ROUTINE

1. Determine your ideal chronobiological bed-time.
   (Natural Early Risers: 10.30pm, Natural Average Risers: 11pm, Natural Late Risers: 12 am = midnight)

2. Set a “No electronics” alarm for 1 hour before your ideal bedtime and refrain from all electronics exposure.

3. Pick one or more enjoyable “wind-down-activities” to replace your previous electronic stimulation and prepare for your highest quality of sleep.
   (Examples: enjoy a mindful cup of herbal tea, hot bath, reading a physical book, journaling, meditation, listening to relaxing music, drawing, knitting or less physically active tasks like folding clothes, yin-yoga, planning your next day etc.).

Do I always stick to all of these? No. 

(But most of the time I get 3 out of 4 and I sleep very well and wake up refreshed).

Already a Super-Smart Sleeper? 
Congratulations - you wouldn’t make the 4 mistakes in your dreams (pun intended), you likely don’t eat late, keep your bedroom cool, wifi-free, with black-out curtains, and have the Oura ring to show for it. (I am not there yet ;-)).

We don’t need to be perfect. Fixing any one or more of the big 4 will take you a long way to better sleep and energy. 

So, here’s a reminder.

• 7-8 hours sleep every night gives your brain what it really needs.

• Day time napping is better than late lie-ins.

• Herbal tea is king from 2 pm onwards.

• Winding down without electronics before bedtime fosters sound sleep.

To your higher energy and brain power.

Sleep tight.

Sus x