Sleep - Why It's a Game Changer

I have written an earlier article about the body’s energy. We are talking about mental energy and not physical energy. Physical energy is important to keep you moving throughout the day, but mental energy is more important. Without enough mental energy, you cannot make good decisions and be on your “A” game. One big aspect of having enough mental energy to get you through the day is how well you have ‘recharged your batteries". You do that every night when you go to sleep and your body goes through its sleep cycles. I am in no way a sleep expert but have looked a little deeper into the whole science on sleep and it’s amazing.

There were times in my life when was in a fog starting at about 3 PM in the afternoon. That’s when I shifted all of my important stuff to the morning, as I knew I would not be able to make good decisions after 3 PM. So I started wondering why am I so ‘out of it’ in the afternoons. I did not try to supplement my drained energy with lots of coffee or energy drinks, as they are only a temporary solution. Instead, I was determined to find a natural cure and the root of the problem.

This is not a product plug, but I bought myself an ‘Oura’ ring. There are several other devices out there that track your sleep and give you some valuable insight into your sleep habits.

I started eating earlier in the evening, at least three hours before bedtime. Also eating smaller meals at night is very beneficial.

I already went to bed at a regular time and kept that pretty constant. The occasional late night to play a game with the family will not throw you off your game.

I was born in Germany and drinking beer was something we always did. It’s amazing what happens when I cut back a bit, especially not drinking late in the evening. My heart rate started to settle a lot sooner after I went to bed, and I awoke much more rested. I still enjoy drinking a good brew after a long day of work. Just not too many and not close to bedtime.

Keep your bedroom cold. I have always done that. One item that I think also really helped was one thing my wife and I did right after we got married. We have our separate blankets. I could not imagine sleeping under one big blanket and tugging on it all night long. Separate blankets are not bad at all. You can still slip under your partner's blanket very easily if you want to get something started.

One item that has always disturbed my sleep is that my wife must fall asleep with the TV on. After 25 years of marriage, I was not able to change that habit, so I adapted. There are headbands out there that cover your eyes and also have very thin speakers. With that, you can listen to your favorite white noise, a going to sleep meditation, or soft music. Whatever lulls you to sleep and keeps the light out of your eyes and keep your mind from racing. An active mind at night is a definite sleep killer. I will discuss this in a future article.

You always hear not to watch TV, work on computers or your mobile devices. It’s true, cutting out screens before bedtime will help you fall asleep sooner and have your heart rate drop earlier in the night. Reading a book or settling down before bed with a meditation session will put your body in ‘sleep mode’.

These are just a few pointers that helped me get my energy back. Really listen to your body and invest in a device to track your sleep. It’s amazing how little adjustments can make a big difference.

There are numerous books and courses out there that can really dig down deep and help you build the perfect sleep routine for your body, so you wake up refreshed and have lots of physical and mental energy.

If you want to know more or need help with your sleep or your organization's habits, reach out.