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Dear Friends and Clients,

In 2005, I wrote here about how important sleep is to productivity. Since then, I’ve done further reading and had the opportunity to discuss sleep issues with many of my clients.

Now, I’ve become even more convinced that the relationship between our sleep patterns and our general sense of well being is complex and profound.

I believe that, in our chronically sleep-deprived society, many people could create a big shift in their careers – and in their broader lives – by becoming serious about managing their sleep. And that is what I will write about in this issue.

Warm wishes,
Bev


Want to Feel Relaxed
& Be More Productive?
Managing Sleep is Key!

May 1st, 2007 * Number 59

Are you looking for something that could help you do better at the office and lose a little weight at the same time? If you want to change your work life while improving your health profile, a good starting point is to take control of your sleep patterns.

There is much evidence that if you don't sleep well you probably aren't doing your best at the office. Sleep is critical to your ability to absorb information, solve problems and be creative.  If you don't get enough sleep you may be irritable, depressed, forgetful, unfocused and unable to make decisions. 

At the same time, sleep can impact many aspects of your health. A good night's sleep can bolster your immune system and help your body to function efficiently. But sleep deprivation can make you susceptible to colds, flu and serious diseases.  It can upset your hormones, strain your heart, and raise your blood pressure. There is even evidence that a lack of sleep can contribute to a gain in weight.

A lot of people claim that they get by without much sleep. But although everybody is a little different, the experts say that most of us need at least 7-1/2 or 8 hours of sleep every night.  When we get less sleep than we need, we build up a “sleep debt” that must be repaid before we can return to optimum performance.

Sometimes you're dog tired but you just can't drift off.   That may be because your body's drive to sleep is countered by another drive that wakes you up and keeps you alert.  This alerting function is controlled by your biological clock but can be stimulated by bright light and many other factors, like noise and danger.

When your clock is functioning well, your sleep debt will cause you to sleep through the night, and then your alerting function will wake you when the sun comes up.  In a common pattern, the alerting function is strong in the morning, tends to fade in the afternoon, and then kicks in again in the early evening.

Becoming more aware of your own biological clock is one strategy for managing your zzz's. Here are more tips for getting a good night's sleep:

  • Choose sleep. The first step is to recognize how important sleep is to your health, your appearance, your work and your life. Acknowledge that much depends on your sleep habits, and take responsibility for managing them.

  • Get comfortable. Examine your bed and look for ways to make it more comfortable. The average recommended life of a mattress is just 6 to 8 years, and bed pads and linens age even more quickly. Also, take a fresh look a your window coverings, and be sure that they are adequate to make your room comfortably dark throughout the night and early morning. And feng shui experts recommend that you get rid of as much bedroom clutter as possible.

  • Exercise regularly. Getting at least a little exercise every day will help you to sleep. Some experts say that getting just 30 minutes of exercise 3 times each week may be enough to impact your pattern of healthy sleep. But beware of working out too close to bedtime because exercise produces stimulants that may perk you up.

  • Take notes. To get a better handle on your sleep patterns, keep a log noting the time and quality of your sleep. It will become clear, for example, whether your problem is getting to sleep in the first place, or staying asleep through the night. Also keep track of other factors, like major stressors in your life, your exercise, and the food you eat at each meal.

  • Watch what -- and when -- you eat. The digestive process can keep you awake, so avoid heavy, late dinners. Beware of foods that cause heartburn or other discomforts that might disrupt your night's rest. A nutritionist can review your meal log and help you to identify foods that stimulate serotonin, which makes you sleepy, or other substances which tend to stimulate your brain.

  • Cut the coffee. Caffeine stimulates your alerting function, so avoid it late in the day.  It takes coffee about 15 to 30 minutes to have an effect on your brain, then its half life in your blood stream is between 3 and 7 hours.

  • Take naps. A great strategy for handling your sleep debt is to find time for a nap. Studies show that naps can greatly enhance performance, even when the napper doesn't feel much better after snoozing. Experts suggest that 15 minutes is the optimum length of a nap. If you sleep 20 minutes or more you may enter deep sleep, and feel worse when you wake up.

  • Turn off the TV and computer. Avoid stimulating or disturbing activities as bedtime approaches.  Within an hour of going to bed, dim the lights and don't watch television. You might be able to greatly enhance your quality of sleep simply by committing to not open your email after dinner.

  • Keep a regular schedule. You'll sleep better if you get up and go to bed at the same time every day, 7 days a week. Of course it's hard to do, but you can move closer to that standard if you make sleep a priority.

  • Develop rituals. Create a bedtime routine that you find relaxing, perhaps including a hot bath, warm non-alcoholic drinks, soothing music or light reading.

  • Breathe. Meditation and relaxation techniques can put your mind at rest and still that tossing and turning.  You may improve your sleep simply by 5 or 10 minutes of deep breathing.

  • Get help. Sleep medicine has developed dramatically in recent years, and some complaints require attention from experts. If self help doesn't improve your sleep, take your sleep log to a doctor.



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    Want to read more about issues related to productivity? For reviews of helpful books, along with Amazon links go to: ClearWays Books and Services. If you buy a book this way it will contribute to the cost of distributing Bev's Tips, and be much appreciated.

    Are you looking for a coach or speaker? Bev does one-on-one executive coaching in person or by phone, and she is available to speak about a broad range of issues related to your work life. Visit her website at www.ClearWaysConsulting.com or email to Bev directly. Bev is associated with Executive Coaching & Consulting Associates.





    Bev’s Tips for a Better Work Life is published on the first and third Tuesday of each month by Beverly Jones, a lawyer and former executive who coaches accomplished leaders and professionals to bring new direction and energy to their work lives.

    Copyright ©2007, ClearWays Consulting, LLC & Beverly E. Jones. All rights in all media reserved. However, the content of Bev’s Tips for a Better Work Life may be forwarded in full without special permission on the condition that (1) it is for non-profit use and (2) full attribution and copyright notice are given. For other uses please contact Bev Jones.

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