Creativity and Sleep

Are you tired of mediocre ideas and lacklustre thinking? Harnessing the awesome power of sleep will make a radical difference.

Have you ever found yourself struggling to come up with creative ideas? It's a common challenge we all face, but part of the solution may be as simple as getting a good night's sleep on a regular basis.

Many of us and organisations struggle with creativity, whether it's coming up with new ideas or finding innovative solutions to complex problems.

There are lots of reasons for this from a lack of resources, or knowledge, or simply not having the right mindset. However, one thing most of us overlook is sleep’s role in creativity.

As I’m writing Creative Enabler Newsletter 42 – I’m also thinking…. why have I not thought of this before?! It’s obvious.

Better sleep improves so many things - 

• The quantity and quality of our creative ideas
• Our ability to problem-solve in the moment
• Our imagination and inspiration levels
• Our lateral thinking to make connections
• Our overall productivity and performance
• Our concentration levels
• And of course our energy levels, enthusiasm and positivity.

So far so normal…the why sleep is important is clear, but the ‘what to do about it’ and the ‘how to deal with it’ is where we repeatedly fail.

Let’s be blunt. The prime reason for poor sleep is that we don’t take it seriously or prioritise it.  

Simple and true, and life also gets in the way.

Wanting something to happen or change isn’t enough, you actually have to allow it to happen. We need to allow ourselves to have better sleep by starting to do some things and by stopping doing others.

Here are five key areas that impact your sleep quality.

1 - Make sleep important in your life

?Stick to a consistent sleep schedule, even on weekends. Get up at the same time every day.

?Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.

?Invest in a comfortable mattress and pillows.

?Try relaxation techniques such as deep breathing or progressive muscle relaxation before bed.

?Use blackout curtains or eye masks to block out light in your bedroom.

?Avoid consuming caffeine or alcohol close to bedtime.

2 - Establish a bedtime routine and guard it.      

?Create a relaxing routine that helps you wind down before sleep, such as taking a warm bath or reading a book.

?Develop a consistent pre-sleep routine to signal to your body that it's time to sleep.

?Practice good sleep hygiene, such as keeping your phone out of the bedroom.

?Experiment with different relaxation techniques, such as yoga or meditation.

?Avoid stimulating activities before bed, such as working or watching TV. Mentally wind down.

3 - Screens and electronics before bed    

?Use blue light filters or night modes on electronic devices.

?Try reading a physical book instead of an e-book before bed.

?Use a sleep app to capture the time and quality of your sleep – get the data.

?Limit your exposure to screens at least an hour before bed.

?A TV in the bedroom is unlikely to ever be helpful.

?Avoid using electronic devices in bed. You want to prepare your mind for sleep.

4 - Experiment with naps. It might seem radical, but it definitely works!         

?Take a short nap (20-30 minutes) during the day to boost creativity and productivity.

?Nap at the same time each day to establish a routine.

?Find a comfortable place to nap, such as a quiet room or a comfortable chair.

?Use a sleep mask or earplugs to create a more relaxing environment.

?Avoid napping too close to bedtime. This is a sleep disaster, get off that sofa.

Be brave do it. - I was on a week-long Willmott Dixon New and Potential Directors Course (MDL-4) and had a nap every afternoon, it powered me on.

5 - Practice healthy habits to help with sleep   

?Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.

?Exercise regularly to improve sleep quality and overall health.

?Manage stress through techniques such as mindfulness or journaling.

?Seek treatment for any underlying sleep disorders, such as insomnia or sleep apnea.

?Avoid smoking or caffeine, which can interfere with sleep.

Remember - For any or all of these suggestions to work you will need to get your sleep partner on board – better quality sleep needs to be a shared endeavour.

Most adults need 7-9 hours of sleep per night to function at their best.

Dr. Matthew Walker, a sleep expert and author of Why We Sleep, says

"Sleep is the single most effective thing we can do to reset our brain and body health each day."

Sleep and Creativity.

Sleep is essential for the brain to function well and plays a crucial role in creative thinking.

When we sleep, our brains tidy up our information, so we can better access and retrieve information. This is really important for creative thinking because being able to access lots of different bits of information is key to generating new ideas.

For creativity to thrive, you need to be in the Systems 2 thinking zone (google it) with bags of positive attitude and abundant energy, all of which are highly mentally taxing. 

Lack of sleep also impacts our imagination and inspiration. A well-rested brain is better able to think creatively and generate new ideas. The military have done lots of studies on sleep deprivation and fatigue that all show a huge negative impact on problem-solving and idea generation.

When you are tired it is harder to tell a good idea from a bad one, so our ability to evaluate things is also reduced.

Being tired pushes you towards taking short cuts, relying on intuition and simple answers….unfortunately, today’s problems are getting harder and more complex, not simpler and easier.

CTA – Prioritise your sleep and follow some of the practical suggestions outlined above, you can instantly improve the quality of your sleep and then more easily unlock your full creative potential.