Chetna A.’s Post

Is your sleep environment optimised for performance? If you struggle to fall asleep or wake up during the night, take time to optimise your sleep environment. I worked with a client who was struggling with fatigue and irritability despite maintaining a healthy lifestyle and regular sleep schedule. It was only after a sleep audit, she discovered her sleep environment was too warm, disrupting her deep sleep cycles. By adjusting her bedroom temperature to a cooler setting, Sarah experienced profound improvements in her sleep quality and a significant boost in her daytime alertness and cognitive performance. Three Lessons: 1. Optimal Temperature for Optimal Performance: Keeping your bedroom at a cooler temperature, ideally between 16-18°C, can significantly enhance the quality of your deep sleep, which is vital for cognitive function and memory consolidation. 2. Cooler Sleep for Quicker Decisions: Studies show that sleeping in a cooler environment can help speed up the decision-making process by reducing sleep disruptions and increasing morning alertness. 3. Invest in Your Sleep Environment: Consider investing in temperature-regulating bedding or a smart thermostat to easily maintain the ideal sleeping conditions, ensuring every night contributes to your leadership effectiveness. The right bedroom temperature is crucial not just for good quality sleep but also for maintaining the mental sharpness required in leadership. By fine-tuning your sleep environment, you can turn every night's rest into a strategic advantage for the challenges of the following day. Have you experimented with different temperatures in your sleep environment? Share your findings below or any tips you have for creating the ideal bedroom for optimal rest. Let's cool down our nights to heat up our performance.

When it comes to achieving optimal health, the importance of your sleep cannot be overstated. According to researchers at the Department Of Psychology, Bradley University, Illinois, sleep is not just about how long you sleep each night; the quality of sleep is equally—if not more—critical. While sleep quantity simply measures how many hours you spend asleep, sleep quality assesses how restorative those hours are. This includes factors such as how quickly you fall asleep, the continuity and efficiency of sleep, alignment with circadian rhythms, and the level of alertness during waking hours. According to the Centers for Disease Control and Prevention (CDC), the recommended amount of sleep varies by age group, ranging from 14-17 hours for newborns to 7-8 hours for adults over 65. Yet, despite these guidelines, an estimated 35.2% of American adults sleep less than the recommended seven hours per night, highlighting a widespread issue with sleep quantity. However, enhancing sleep quality can compensate to some extent for a lesser amount, as it ensures that the sleep one does get is genuinely refreshing, marked by rapid sleep onset, minimal nighttime awakenings, and high sleep efficiency. #sleep #circadianrythm #sleepquality https://lnkd.in/gAJsaspF

Is your sleep environment optimised for performance? If you struggle to fall asleep or wake up during the night, take time to optimise your sleep environment. I worked with a client who was struggling with fatigue and irritability despite maintaining a healthy lifestyle and regular sleep schedule. It was only after a sleep audit, she discovered her sleep environment was too warm, disrupting her deep sleep cycles. By adjusting her bedroom temperature to a cooler setting, Sarah experienced profound improvements in her sleep quality and a significant boost in her daytime alertness and cognitive performance. Three Lessons: 1. Optimal Temperature for Optimal Performance: Keeping your bedroom at a cooler temperature, ideally between 16-18°C, can significantly enhance the quality of your deep sleep, which is vital for cognitive function and memory consolidation. 2. Cooler Sleep for Quicker Decisions: Studies show that sleeping in a cooler environment can help speed up the decision-making process by reducing sleep disruptions and increasing morning alertness. 3. Invest in Your Sleep Environment: Consider investing in temperature-regulating bedding or a smart thermostat to easily maintain the ideal sleeping conditions, ensuring every night contributes to your leadership effectiveness. The right bedroom temperature is crucial not just for good quality sleep but also for maintaining the mental sharpness required in leadership. By fine-tuning your sleep environment, you can turn every night's rest into a strategic advantage for the challenges of the following day. Have you experimented with different temperatures in your sleep environment? Share your findings below or any tips you have for creating the ideal bedroom for optimal rest. Let's cool down our nights to heat up our performance.

We often think achieving the perfect night's sleep requires gadgets, supplements, or special routines. However, research shows that focusing less on sleep itself and more on relaxing behavioral changes can be much more effective. 🌙😴 Sleep experts emphasize that sleep is a passive process—it can't be forced or "maximized" with countless products. In fact, trying too hard or worrying about sleep can create anxiety and worsen the problem. 📉 Instead, focus on simple habits like sticking to a consistent sleep schedule, winding down naturally, and creating a comfortable sleep environment. This approach helps regulate your sleep naturally without pressure to achieve "perfect" sleep. This New York Times article discusses how the fixation on sleep optimization through products and apps can actually create more anxiety around sleep, leading to worse sleep outcomes. 📰 https://buff.ly/3Zcdazh Remember, products like trackers or gadgets can sometimes do more harm than good by increasing anxiety. Let's prioritize behavioral strategies over sleep perfection! ✨ For more tips on improving your sleep health, follow @dc.metro.therapy and visit our website #SleepHealth #BehavioralScience #Wellness #BetterSleep #MentalHealth #SleepHygiene #HealthyHabits

A great goal! Improving sleep quality can have a significant impact on your overall well-being. Here are some tips to help you get better sleep: 1. *Establish a consistent sleep schedule*: Go to bed and wake up at the same time every day, including weekends. 2. *Create a bedtime routine*: Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing gentle stretches. 3. *Optimize your sleep environment*: Make your bedroom a sleep sanctuary - dark, quiet, and cool. Consider using earplugs, a white noise machine, or blackout curtains if necessary. 4. *Invest in a comfortable mattress and pillows*: Supportive bedding can make a big difference in the quality of your sleep. 5. *Avoid screens before bedtime*: The blue light emitted by smartphones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. 6. *Limit stimulating activities before bedtime*: Avoid intense exercise, playing video games, or watching exciting movies at least 2 hours before bedtime. 7. *Avoid caffeine and alcohol before bedtime*: Both can disrupt sleep quality and make it harder to fall asleep. 8. *Try relaxation techniques*: Mindfulness meditation, deep breathing, or progressive muscle relaxation can help calm your mind and body before sleep. 9. *Get regular exercise*: Regular physical activity can help improve sleep quality, but avoid vigorous exercise within a few hours of bedtime. 10. *Consider keeping a sleep diary*: Tracking your sleep patterns and habits can help identify areas for improvement. Remember, it may take some experimentation to find the right combination of techniques that work best for you. Be patient, and don't hesitate to seek professional help if sleep issues persist. Would you like me to expand on any of these points or provide additional information?

🌙 The 4 Pillars of Sleep: How to Get Better Rest Every Night 🌙 If you struggle to get enough rest, you’re not alone. About 1 in 3 adults in the United States report not getting enough rest or sleep every day. Many of us are missing out on quality sleep, but the good news is that there are simple, actionable steps you can take to improve your sleep. Whether it's sticking to a consistent sleep schedule, avoiding disruptions, or creating the right sleep environment, you can sleep better and feel more energized by following these simple strategies. 😴 In our latest article, we break down sleep Regularity, Continuity, Quantity, and Quality and share easy actions you can take today to improve your sleep habits. A better night’s sleep is just a few steps away! Read more here: https://lnkd.in/g-5sr85u #SleepHealth #BetterSleep #Wellness #SelfCare #Rest

Remember this for top-notch sleep ⤵ QQRT Or Quality Quantity Regularity Timing 1. Quantity Definition: The total amount of sleep you get each night. Implementation Tips: ↘ Aim for 7-9 hours of sleep per night, as recommended for most adults. ↘ Keep a sleep diary to track how many hours you sleep each night (or use a WHOOP like I do). ↘ Set a consistent bedtime and wake-up time to ensure you allocate enough time for sleep. 2. Quality Definition: The depth and restfulness of your sleep. Implementation Tips: ↘ Create a comfortable sleep environment: a cool, dark, and quiet room. ↘ Invest in a good mattress and pillows. ↘ Limit exposure to screens and blue light an hour before bedtime. ↘ Avoid caffeine, alcohol, and heavy meals close to bedtime (caffeine 10 hours and alcohol/food at least 3 hours) 3. Regularity Definition: The consistency of your sleep schedule. Implementation Tips: ↘ Go to bed and wake up at the same time every day, even on weekends. ↘ Establish a relaxing pre-sleep routine to signal your body that it's time to wind down. ↘ Avoid long naps during the day that can disrupt your sleep cycle (Google Napuccinno if you need to nap). 4. Timing Definition: The timing of your sleep in relation to your internal circadian rhythm. Implementation Tips: ↘ Expose yourself to natural light during the day, especially in the morning, to help regulate your internal clock. ↘ Avoid bright light exposure in the evening to help your body prepare for sleep. ↘ Be mindful of your sleep chronotype (whether you are a morning person or a night owl) and try to align your sleep schedule with your natural tendencies. Want to geek out on sleep? Check out the Guest Series with Matthew Walker, PhD and Andrew Huberman on the Huberman Lab. It's long but packed full of critical information to get your sleep right. _______ 👋 Hi, I'm Sean. I’m the Founder of Dadvelopment® ✍️ How's your sleep? ♻️ Repost to your network if this was valuable

😴💧 Struggling to get a good night's sleep? It could be all about hydration! Learn how water intake impacts your sleep quality in our article. From understanding the sleep cycle to hydration strategies for a better night's rest, we've got you covered. 💤 Discover the stages of the sleep cycle and the role hydration plays in maintaining a balanced sleep cycle. Find out how dehydration can affect your sleep patterns and learn practical tips for staying properly hydrated throughout the day. 🚰 Don't let dehydration disrupt your sleep! Check out the article to learn more about the connection between hydration and sleep, and start prioritizing your hydration for a more restful night. #Hydration #SleepQuality #WellnessTips #HealthyLiving 💤💦

The Science-Backed Sleep Strategies for Peak Performance Uncover the hidden alpha in your performance portfolio by mastering these sleep strategies for peak mental and physical gains. Look, I’m not just preaching here—these are my personal go-tos, the ones I lean on every day to keep my brain sharp and my body ready for whatever the dealmaking gods throw my way. If I had to pick a few favorites from the sleep optimization toolkit, they’d be these: 1. Sticking to a consistent sleep schedule (yes, even on weekends) 2. Getting some form of exercise nearly every day 3. Avoiding that temptation to eat a heavy meal or indulge in a drink at least three hours before bed The data from my WHOOP shows that these habits correlate most strongly with better sleep, and scoring above 70% on recovery has consistently been my single best predictor for peak mental and physical performance the next day. And if you’re like most of us—traveling often because deals don't wait—you’ll want to try sticking to your sleep schedule no matter what. Even if you land after midnight, don’t let that throw you off. Counterintuitively, a morning run after a late-night flight can actually help you stay focused and power through the day until you get a chance to crash and get a proper night’s sleep. Trust me, your future self will thank you. Stay tuned for the next post, where we’ll explore how top performers in various fields have made sleep their secret weapon. And for the full list of 10 habits to boost your sleep game, join our newsletter—link in the comments!

"Most people equate losing sleep with having more time to enjoy the day or getting things done. Ironically, when they are sleep deprived, they enjoy the day less and are so unfocused that they are much slower in getting things done." says Matthew Carter, Ph.D., a sleep specialist at Williams College, USA. We live in a world where we believe the night is young and there is a lot that can be done in the post working hours, but little do we realise that good sleep is not just about the quantity but also the quality of sleep. Quality of sleep could depend on the levels of stress, what you eat before bedtime and the amount of light you were exposed to before going to sleep. Dalai Lama said “Sleep is the best meditation.”, so today on World Sleep Day, a yearly occasion which was started by a group of committed medical experts and specialists working in the field of sleep medication, let’s try to prioritise our health and wellbeing by taking small steps for better sleep. Read more on: https://lnkd.in/dCxictg