The Best Sleep Hacks to Make a Bigger Impact at the Office
What does your day look like? Drag yourself out of bed, shuffle to the coffee pot, drive to work on autopilot, and rely on sugar highs and mid-day cups of coffee to get through the day, and you’re still stifling yawns during meetings. You come home and crash in front of Netflix. Then, when it’s time to go to bed, you lay there for a few hours and check your phone every 15 minutes.
Repeat process every day.
A lack of sleep is attributed to higher stress levels, high blood pressure, obesity, chronic inflammation, and a whole host of health problems. If you’re sick, exhausted, and stressed, are you really going to be making an impact at work? It’s time to get more out of your own performance so you can get more out of your team, but you have to start with getting some decent sleep.
The Root of Our Sleep Disorders
With around 40 percent of the U.S. adult population struggling with diagnosed sleep disorders, and millions more just suffering through too little sleep or restless sleep, we’re all yawning our way through life. But why? There are countless reasons, including:
Depression or anxiety
Reliance on electronics
Any one of these could trigger sleep difficulties, but it’s a safe bet that most of us struggle from multiple reasons.
So, let’s look at how you can make some simple shifts to fall asleep, stay asleep, and wake up ready to tackle any job at hand.
Change How You Fuel
Caffeine, sugar, and processed foods are the enemy of decent sleep. While a cup of coffee in the morning is fine to get going, stop the caffeine by 3:00 PM so it’s out of your system by the evening. Yes, that includes soda, too.
While sugar may give you a quick pick-me-up, it invariably leads to an ugly crash in the short term. In the long term, excess sugar leads to chronic inflammation and blood sugar spikes and crashes lead cortisol release, which both cause poor sleep and insomnia.
So, instead of sabotaging your sleep with poor eating choices, here are some better ways to fuel up for the day:
Stay hydrated - lack of water is a major cause of fatigue.
Look for low glycemic index foods - Foods with a low GI slowly raise your blood sugar, giving you stable, steady energy instead of a quick high and crash. Think whole grains, fruits and vegetables, nuts and seeds, and lean meats.
Keep healthy snacks on hand - When you’re starving, you’re more likely to reach for quick processed foods. Stash low-sugar, natural snacks in your desk drawer like almonds, sunflower seeds, and apples to nosh on instead.
Cut Back on Alcohol
Even though alcohol is a depressant and can make you sleepy, it also disrupts your sleep. One study showed that even as little as one to two alcoholic beverages a night affected the restorative quality of sleep by as much as 25 percent. So, while that beer may help you fall asleep, the sleep you get isn’t doing much for you. Limit your alcohol intake to one to two drinks a week, and you’ll see an improvement in how you feel in the mornings.
A sedentary lifestyle negatively impacts your ability to fall and stay asleep, but who has time for an hour at the gym everyday? Good news is that as little as 10 minutes of aerobic exercise a day can improve your sleep and reduce sleep disruptors like restless leg syndrome and sleep apnea. Plus, exercise combats other problems that impact sleep like stress and obesity.
Glycine is an amino acid most of us can produce. It acts as an anti-inflammatory, supports mental health and brain function, and aids in sleep. While our bodies do produce this amino acid, many of us don’t produce the amount we need.
Glycine is primarily found in the collagen of animals, ie, the connective tissues and joints, so adding bone broth to your diet will give you a big boost of glycine. It’s also found in beans, spinach, cauliflower, banana, and kiwi and supplements are available at your health food store.
If you’re ready for a total end to the sleep problems and other health problems you’re experiencing so you can perform your best at work and in life, then let’s hop on a call to determine if you’re a right fit for our Elite Coaching Program for Men.
This call isn’t for everyone, it’s specifically for the man that’s looking to achieve peak performance, be a top leader, exude energy, and is ready to invest in state-of-the-art wellness solutions and leading edge support to have it all.
Schedule a Free 15-minute Video Consultation, but time is limited so book soon.