By: James Goetz
We continue to develop and become adults, either in development or by accident. We often stay up too late and then must rise early in the morning, receiving if lucky 5-7 hours of sleep per night.
You may know someone or you yourself may fall into the category of receiving 5-7 hours of sleep per night and feel perfectly fine. Others are not quite right unless they receive the recommended 7-9 hours of sleep per night. I personally struggle in the morning unless I get ten hours of good, uninterrupted sleep per night.
What's Your Number?
Sleep researchers believe the magic sleep number range is between 7-9 hours. Sleep gives your brain the opportunity to strengthen neural connections, allowing you to perform at your peak. Dreaming is the way your brain problem solves by playing different scenarios.
Lack of sleep affects your performance in the office, at home and athletically. During sleep, your body can rest and recover for your next performance. There's a plethora of research showing proper sleep is necessary to attain peak performance, decrease recovery time, and promotes healing.
Here are some friendly tips to help you optimize your daily performance with sleep, unlocking your full potential:
1. Ensure a dark, quiet and cool sleeping environment.
2. Have a journal and pen handy on the night stand. If recurring thoughts or dreams arise, write them down to free your mind at the present time and allow yourself to sleep. You can go back to these thoughts later. When you do go back, realize these may be clues to unlocking your subconscious thoughts limiting your success.
3. Keep all forms of electronics out of your bed. This especially means the computer and cell phone. These are stimulating your mind when instead your mind should be doing the very opposite and relaxing.
4. Take the television out of the bedroom. Your television is not only stimulating but gives off blue light, which is thought to inhibit normal function of your pineal gland and disrupts proper hormonal function, which includes your "sleep hormones".
5. Establish a regular sleep pattern. Arise at the same time and follow the same calming night time sleep routine each day. Your brain will know whether you need to be asleep or awake.
6. If you nap during the daytime hours, keep it to under 40 minutes. Sleep longer than 40 minutes and you may fall into stage IV sleep, leaving you groggy when you wake as well as disrupt your nightly sleep start time.
7. Avoid alcohol or caffeine in the evenings. Even if you believe these substances have no affect on your sleep patterns or believe them to be calming; your physiology says otherwise. The quality of sleep suffers.
Stick to these tips and you are on the road to performing better each and every day, leading to a happier and more successful life!
James "Jim" Goetz, affectionately referred to as, "Dr. Daddy", is a leading global expert in the field of health, fitness and wellness having spent many years as a strength and conditioning coach, completing his national chiropractic board exams and authoring numerous articles on the subject. He currently explores the unknown in advancing human performance through scientific research.
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