Last week there was no new blog because I went on a silent retreat. One of the main things I took away was a (unscientific) recommendation on the ranked priorities of a healthy life: sleep, take care of your body, meditate, interact with the people you love, and finally work. Sleep is number one because without it, all the following points on the list are impossible to achieve.
What’s true for our path to enlightenment, is certainly true in our daily work lives. Without sufficient sleep (quality and quantity) being productive is not possible. As mentioned before, the cost of presenteeism, i.e. not performing on the job can be up to 10x those of being sick and not coming to work at all. Sleep.io thinks 1 in 4 employees suffer from persistent sleep problems. Fatigue will lead to a decrease in concentration and possibly memory. One important cause of sleepless night are mental health issues. I will get to them in the next blog.
After an extensive review of the scientific evidence, the National Sleep Foundation updated their guidelines in 2015 and confirmed that adults should get 7-9 hours of sleep every night. I’m very aware that getting by with just a few hours is a point of pride in certain industries. But dear tech CEOs and investment bankers, although how much sleep you need varies from person to person, in principle these guidelines also apply to you.
So how can you get enough and good enough sleep? During the day, exercise and avoid sleeping. Set a regular bed time 8 hours before you have to get up the next morning. Switch off all screens an hour before. The light in the display can trick your brain into staying awake and the content is rarely relaxing. Your phone should not be in your bed anyway. Beds are for sleep and that other thing only. Use the time instead to create a relaxing sleep ritual and make sure your room is cool, dark and quiet. And now, sleep well.
Stay healthy and engaged
P.S: Exercise, sleep and mental well-being are all integrated to fit together in the Ariana program – get in touch to learn how she does it