Better Sleep = Better Life

I’m grateful to have a badass group of audience members to write to. You are a 1%-er: proven, talented, and an expert in your field.

But here’s some NEWS for you,?you are underperforming.??

What is the one thing you are underestimating and underperforming on in your life??

Sleep.

Paul Reilly, Founder of?MidStrong , teaches that you want your functional health span to be as long as the length of your life. Unfortunately, most people have a gap between an active life and their final days, suffering through those last years with poor health.

A good night’s rest can affect your daily performance and health longevity.?

The first goal is to increase the quantity of sleep. I was proud to sleep 3 or 4 hours a night in my younger years. Patterns that started at West Point and continued past my infant children into entrepreneurial life. I now know how decreased optimal sleep can affect your quality of life, especially in the later years (and I’m more aware of this now more than ever!)

There are practices to increase your sleep quality, which is goal #2. Dr. Joseph Ojile (Founder and CEO of?Clayton Sleep Institute (CSI) ?and my personal physician) has dedicated his life to improving sleep disorders because?Better Sleep = Better Life.

We welcomed Dr. Joe Ojile to our September Tactical Advance as our guest expert speaker. He shared a wealth of knowledge with our Cohort Members.

Below are a few practices you can start implementing right now to optimize your sleep routine:?

1. Set a fixed wake time.?Your body and mind respond well to patterns. Establishing a regular schedule will allow a smoother transition from dreamland. Aim to get 20 minutes of bright light every morning when you wake up.?
2. Setting a stable bedtime.?Bedtime should be based on your awake time for optimal sleep. Unless you know if you’re a long or short sleeper (no self-diagnosis on this, professional diagnosis only because it’s easy to fool yourself), give yourself an 8-hour window to start. So if you get up at 6 am, set your bedtime at about 10 pm.?
3. Cool room temperatures are better than warmer ones.?Why? Cooling your core temperature will make you sleepy. Mid to high 60s are best for room temperature.
4. Have a dark room or find a way to block out light.?Black-out curtains, sleep masks, and closed doors are all good ways to get some dimly lit shut eyes.?
5. Invest in a comfortable bed.?It doesn’t have to be expensive, but decide firmness/softness based on body needs.?
6. Alcohol is the enemy of sleep.?It’s filled with neurotoxins, which becomes disruptive to sleep later in the night (and will wake you up early in the morning!)
7. Clear all distractions at least 1 hour before bed.?Yup that means all electronics, even your phone. It’s best not to even bring electronics with you in the room if possible. Put that computer away and phone down. This one-hour pre-sleep window is a great time to meditate, relax, and unwind.?

For busy CEOs and business professionals like yourself, if you can prioritize quality sleep + your optimal hourly amount, you’ll be focused each morning and able to perform at your peak performance.?

Onward,?

BILL