High Performance Sleep Optimization ??

It should start the night before.

Productivity doesn’t just happen. It requires planning and thoughtfulness.

Evening and morning routines are the key to your success and allow you to feel good throughout the day. A productive day starts with good quality sleep – not just from the night before, but routinely. Something we get to work on immediately with our clients

So here are my top tips for Sleep Optimization:

Caffeine ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?

Caffeine has numerous benefits and it is consumed by a large percentage of the population

A single dose of espresso can enhance focus, and energy and even boost your sports performance hence why it is often consumed pre-workout or added into pre-workout drinks.

However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night. It has been proven that consuming caffeine up to six hours before bed significantly worsened sleep quality.

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 2–3 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.

Light

Avoid exposure to light before sleep. Research shows that exposure to evening light can shift your body clock to a later schedule. Remember: Light sends signals to the brain that it’s time to be awake. If you’re trying to go to sleep earlier, avoid bright and outdoor light close to bedtime (that includes light from a cell phone, laptop, and TV screens) and keep your surroundings dim at night. Wear glasses that block blue light

Suggestion: avoid viewing bright lights—especially bright overhead lights between 9 pm and 4 am.

Your Bedroom

Body and bedroom temperature can also profoundly affect sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.

Suggestion: use blackout blinds or a sleep mask Aim for somewhere in the 15-20 degrees Celsius range (60-68 degrees Fahrenheit). Using a fan in the bedroom can help keep you cool and also blanket street noise.

Clear Your Mind?

Relaxation techniques before bed have been shown to improve sleep quality and are another great technique. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for you.

Suggestion when you get into bed do 5 minutes to nasal breathing. Breath in for 6 seconds through your nose and exhale for 6 seconds through your nose

The EBC High Performers Evening Routine

90 Minutes Pre Bed

• Do not eat after this point
• No Phone put your phone away in a draw and on do not disturb until the morning (buy a normal alarm)
• Dim all lights in the house (use dim light lambs below eye level)
• If watching TV to unwind before bed use blue light blockers
• Write down your to do list/thoughts for tomorrow

1 Hour Before Bed

• Ensure bedroom/house/workspace is tidy and clutter free

30 Minutes Before Bed

• Wash and Clean Your Teeth (a warm shower will help lower your body's core temperature)
• Ensure the bedroom is dark and at the correct temperature
• In bed do 5 minutes of nasal breathing
• If you struggle to fall asleep quickly try reading a book nothing that involves your phone

Our goal is to help you consistently get 7–9 hours of really terrific sleep, waking up feeling rested, waiting to dominate the day without dips in energy or focus.

Craig

PS. For a copy of my 4 effective strategies to optimize your sleep drop me a DM with the word ‘SLEEP’ or comment below.?