- The majority of the population need 7.5 – 9 hrs sleep (which means a big % of the population are sleep deprived).
- Deep sleep, as opposed to interrupted or restless sleep, is essential for the mind to process short term to long term information (miss this and your brain will feel full, muddled and be less effective).
- The body needs deep sleep to carry out the billions of repair and rejuvenation functions for optimum health.
- Your body LOVES to rise with the sun and wind down when it gets dark. Go to bed earlier, so you can rise earlier. I recently interviewed Octavio Salvado (a yogi with a good Aussie name) who said rising with the sun is one of his Top 3 Happiness Tips and was a key teaching in yoga for 1000’s of years.
- Stimulants like caffeine obviously affect most peoples depth and quality of sleep. Ease up on the caffeine later in the day.
- To sleep better, keep to a regular routine, so the body gets used to the cycle.
Some teach a 45 min power burst followed by 15 min break (away from the desk); which I think is a pretty good model. I also like a 90 min burst – if I am writing – followed by a 15-30 min break. With this combination of focused effort and total break, our level of productivity and quality work is likely to rise.
Don’t sit ‘at it’ for longer than 2 hours straight as your productivity, and the quality of your output is likely to suffer.
Macro breaks – my favourite!
We live in a crazy, busy, stressful and overstimulated world. Our minds and nervous system especially need a rest. This means weekly, monthly, quarterly, yearly and even longer sabbaticals every bunch of years.
So here are my Tips:
- For optimum health you need to have at least one day off a week where you not only don’t work, but disconnect from most ‘technology’ (no emails allowed).
- Every month, aim to take a 2-4 day break and again, aim for no work and limited technology.
- Give yourself a decent break every few months – you deserve it and I can assure you, you will have fun. A great option for this is to do a ‘retreat’ on one of these breaks. Like our Raw and Radiant Retreat for example. 😉 Taking a retreat that involves a formal retreat (stepping away) from the normal stressors of life, I believe, is one of the keys to longevity and graceful aging. Another great option is getting involved in a charity project.
- You need a longer break each year, that lasts long enough to allow you to switch off from the usual work issues and thinking.
Make sense? Ready to switch that damn TV off and get your butt to bed? Need a hand with sleep challenges? Just hit the Reply button or get over to my Facebook page to connect up.