10 Tips for Quality Sleep

To be our best as leaders and solopreneurs, good health is a treasure to seek and nurture.

And for many of us, gratitude for good health increases with the passing years.

An often overlooked, but crucial component of health and well-being is good, quality sleep.

Sleep is a basic human need, much like eating and drinking. We spend up to one-third of our lives sleeping.

Lack of sleep or poor-quality sleep can have a significant negative impact on our health in both the short and long term. For example...

• Poor quality sleep can negatively impact our attention span, memory recall and learning the following workday.

• Longer-term health problems, such as obesity, diabetes, weakened immune systems and even some cancers have been associated with poor sleep.

• Many psychological conditions such as depression, anxiety and psychosis can be related to lack of sleep.

So, what exactly is quality sleep? Here are three elements of quality sleep:

• Duration: The length of sleep should be sufficient for you to be rested and alert the following day.
• Continuity: Sleep periods should be seamless without fragmentation.
• Depth: Sleep should be deep enough to be restorative.

To help you improve your sleep and overall wellness, the World Sleep Society created these

10 Commandments of Sleep Hygiene for Adults

1. Establish a regular bedtime and waking time.
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable, inviting bedding.
8. Find a comfortable sleep temperature setting and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.

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For you to reach your full potential as a leader and solopreneur, invest in self-care that includes establishing healthy sleep practices. If you regularly struggle with poor sleep, consult a health professional.

Resources
World Sleep Day
World Sleep Society