6 Tips for Better Sleep to Help You Perform Optimally

Who doesn't love that blissful feeling of waking up after a full night's sleep? When you've rested enough, you feel ready to take on anything - even a Monday morning without coffee! However, we all know that the reality is often far from that. Many of us struggle to get decent shuteye and end up stumbling through our days in a sleep-deprived haze.

How many mornings have you wandered into your kitchen blankly, failing to remember if you already ate breakfast or finding your shoes inexplicably stuffed in the fridge. If this sounds familiar at all, you're definitely not alone. Our go-go-go culture pushes us to hustle hard, stay up late, and cut back on sleep in the name of productivity. But here's the truth: sleep isn't an optional luxury. Failing to get those nightly zzz's can seriously mess with nearly every aspect of your life.

Study after study shows that a lack of sleep hampers our memory, decision-making abilities, and even emotional regulation. No wonder we feel so dazed and confused when we're tired! Your ability to perform at your best relies heavily on consistent, high-quality sleep. Think of it like the fuel that powers your mind and body.

Incorporating even a few of these 6 practical tips can pave the way to better rest.

The truth is that not getting enough sleep is holding you back in ways you might not realize. The effects are sneaky - you may not notice them right away, but over time, the consequences build up. 

Learn about 6 all-natural strategies to improve your sleep with no medication required by going to https://www.accountabilitycoach.com/6-all-natural-strategies-to-improve-your-sleep-no-medication-required.

I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.  

Aim for what you want each and every day!  

Anne Bachrach

The Accountability Coach™ 

Unlock a blueprint to creating and having your ideal business and ideal life by scheduling your free consultation with me today!

Want more proven business success tips and resources? Subscribe to my blog by going to www.acountabilitycoach.com/blog.

Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve.

I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.

Aim for what you want each and every day!

Anne Bachrach

The Accountability Coach™

Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot". You can find The Accountability Minute on your favorite platform

Transcript

6 Tips for Better Sleep to Help You Perform Optimally 

Who doesn't love that blissful feeling of waking up after a full night's sleep? When you've rested enough, you feel ready to take on anything - even a Monday morning without coffee! However, we all know that the reality is often far from that. Many of us struggle to get decent shuteye and end up stumbling through our days in a sleep-deprived haze.

How many mornings have you wandered into your kitchen blankly, failing to remember if you already ate breakfast or finding your shoes inexplicably stuffed in the fridge. If this sounds familiar at all, you're definitely not alone. Our go-go-go culture pushes us to hustle hard, stay up late, and cut back on sleep in the name of productivity. But here's the truth: sleep isn't an optional luxury. Failing to get those nightly zzz's can seriously mess with nearly every aspect of your life.

Study after study shows that a lack of sleep hampers our memory, decision-making abilities, and even emotional regulation. No wonder we feel so dazed and confused when we're tired! Your ability to perform at your best relies heavily on consistent, high-quality sleep. Think of it like the fuel that powers your mind and body.

So, how much shuteye do we actually need? Experts recommend adults get between 7-9 hours per night. If you want to operate like a well-oiled human instead of a tractor sputtering on fumes, aim for that sweet spot. Easier said than done, I know! Incorporating even a few of these practical tips can pave the way to better rest:

1. Follow a Bedtime Routine Even Grandma Would Love

We all remember Grandma's strict 7 pm bedtime when we were kids. As much as we protested or tried bargaining for 'just ten more minutes!', she knew the value of a consistent sleep schedule. 

Turns out Grandma was onto something with those regimented bedtimes. Having a predictable wind-down routine before bed makes it much easier for your body to relax and drift off to sleep.

Adults need sleep routines too - yes, even you rebels who scoffed at early bedtimes as kids! Aim to go to bed and wake up at the same time every day, even on tempting weekend nights or sleepy weekend mornings. I know, I know, easier said than done! But consistency is key to training your body's internal clock and regulating your sleep-wake cycles.

Here's a pro tip: If you can't realistically hit the hay at the exact same time every night, at least work to wake up at the same time each morning. Keeping your wake-up time fixed will encourage your body to start releasing those magical sleep hormones earlier in the evening. Before you know it, you'll naturally begin feeling drowsy right on schedule!

So, do your best to stick to a consistent sleep routine. I can hear Grandma cheering you on. And just imagine how proud she'll be when you tell her you're going to bed at 9 pm sharp (or whatever time is best for your schedule)!

2. Make Your Bedroom a Relaxing Sleep Haven, Not a Cluttered Mess

Let's be real - if your bedroom is an explosion of clutter, odds are your mind feels just as chaotic when trying to wind down at night. Hard to feel Zen when you're surrounded by a bunch of “stuff”! A tidy, soothing sleep environment is key to drifting off with ease.

Aim to make your bedroom a sanctuary devoted to rest. Skip the bold colors or messy piles that can feel visually stimulating. Invest in a comfortable mattress, breathable bedding, and storage solutions to contain the everyday stuff we accumulate. Oh, and ban the electronics! The blue light emitted from phones, laptops, and TVs tricks our brains into thinking daylight lingers - no wonder we end up endlessly scrolling at midnight or watching the TV to all hours of the night and maybe even into the early morning.

Creating an atmosphere of tranquility through your surroundings, lighting, and temperature can work wonders. Consider blackout curtains to block external light pollution and cool down the room to about 65°F (the temperature which research suggests aligns with great sleep). 

The goal is to transform your space into a relaxing, womb-like cocoon - just without the bats overhead! A tidy, inviting sleep environment helps pave the way for drifting off swiftly and sleeping soundly. Here's to many peaceful nights ahead!

3. Avoid Caffeine and Alcohol Before Bed

I know, I know. You're thinking, "But I need that coffee to get me through the day!" And maybe you do. But if you're having trouble sleeping, it's time to cut back on caffeine, especially in the afternoon and evening. 

Caffeine is a stimulant, and it can take several hours for its effects to wear off. As a matter of fact, it can take up to 10 hours to completely clear your system. The amount of time it takes for caffeine to wear off varies from person to person, of course. So, if you're having trouble falling asleep, it's best to avoid caffeine altogether in the afternoon.

Alcohol, on the other hand, might seem like it will help you relax and fall asleep. But in reality, alcohol can disrupt your sleep. While it might make you feel drowsy at first, it can actually wake you up later in the night. So, if you're working to get a good night's sleep, it's best to avoid alcohol altogether or limit yourself to one or two drinks.

4. Exercise Regularly (But Not Right Before Bed)

Regular exercise is fantastic - it's like nature's own energizer that doesn't make you jittery later. Working out can lift your mood, gives you more zip, and keeps you healthier also. Here's an important thing I learned: when you exercise too close to bedtime, it actually makes it harder for you to fall asleep.

Why does this matter? When you work out, your body heat goes up as your metabolism revs. This rise in temperature can get in the way of your body naturally cooling down for quality sleep. Also, your adrenaline tends to pump post-workout, which doesn't match up well with relaxing in bed and going to sleep.

My trick that works for me is that I make sure to finish my exercise at least 3-4 hours before I want to hit the hay. That gives my body ample time to chill out and shift into sleep preparation mode. Morning workouts are even better for me, as they help set my inner clock for the day. Starting the day with being active makes me feel energized in a lasting and healthy way. Although, I do switch my workouts during the week to include some early morning days and some afternoons on other days. That way my body doesn’t get used to the same days and times.

5. Ditch the Electronics Before Bed (Yes, Even Instagram and Facebook)

 I know you've heard this before; however, let me shout it again for the people ignoring it - stop scrolling on your phone before bed! That blue light from your screen tricks your brain into thinking it's still bright out, meaning your body can't produce the right sleep hormones.

Here's why this matters so much: When your body doesn't get the signals that it's time for bed, you end up lying awake overthinking things or making plans, and you won't have energy for tomorrow. Been there, done that!

Set a firm cutoff for screens about 30 minutes before you want to hit the pillow. Read a book, take a relaxing bath, or listen to some soft meditation - anything that helps shift gears. 

I know it's hard to tear yourself away from social media; however, your health needs to always be the priority. Those posts will still be there tomorrow, and your sanity might not be if you keep scrolling!

6. Manage Stress (Your Pillow Is Not Your Therapist)

If you're lying in bed with your mind spinning through everything that could go wrong at your office tomorrow, no wonder you can't drift off. Stress is the enemy of good sleep - take it from me. Managing stress is crucial for running a business and living a fulfilling life.

Why does this matter? Chronic stress elevates your cortisol, the "alert" hormone that makes it way harder to fall and stay asleep. And when you don't get enough Zzzs, well, you've probably seen the not-so-pretty version of yourself – irritable, distracted, and making questionable choices which is not exactly how you want to show up when you've got a business to lead! 

Work to have a consistent wind-down routine before bed to calm your thoughts. For example, you might journal out the day, practice some gratitude, or do breathing exercises - anything that lowers your mental strain. Get stress out of your system before getting into bed, and save the worry for tomorrow (or, even better, not at all!). Your pillow is for resting, not venting.

Wrapping Up 

The truth is that not getting enough sleep is holding you back in ways you might not realize. The effects are sneaky - you may not notice them right away, but over time, the consequences build up. 

Skimping on sleep hampers your memory, mood, productivity, and even relationships. If you're serious about reaching your full potential in business and in life, quality sleep needs to be a top priority.

You see, sleep isn't a waste of time - it's an investment in your success (business and personal) and your well-being. With some consistent sleep habits like the ones I shared, you'll notice a difference in your energy, focus, and ability to handle whatever comes your way.

Now, go take on the world - one good night's sleep at a time! Our greatest achievements happen when we have the energy to pursue them. And that starts by giving your mind and body the restoration they need each night.

Learn about 6 all-natural strategies to improve your sleep with no medication required by going to https://www.accountabilitycoach.com/6-all-natural-strategies-to-improve-your-sleep-no-medication-required.

Unlock a blueprint to creating and having your ideal business and ideal life by scheduling your free consultation with me today! 

Are you ready to take your business to the next level? Get the proven strategies and resources you need for massive success. Subscribe to my blog now by going to https://accountabilitycoach.com/blog and start transforming your business today!

Get your daily Accountability Minute shot of a single, simple, doable idea, so you can start your day off on the "right foot". You can find The Accountability Minute on https://www.accountabilitycoach.com/my-podcast/ as well as on most podcast platforms and in most English-speaking countries.

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Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. 

Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/.  

I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.  

Aim for what you want each and every day!  

Anne Bachrach

The Accountability Coach™

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