Issue #102 | September 21, 2024

Hey, Reader, it's Mark.

This week, we will explore a vital but overlooked topic: sleep.

It’s key to your productivity.

Many wear sleep deprivation as a badge of honor. But, sacrificing sleep is sacrificing your potential.

Let’s explore why sleep is vital and how to harness its power to boost your productivity.

The Shocking Truth About Sleep Deprivation

Did you know:

• One American falls asleep at the wheel every second
• 24 hours without sleep is equivalent to a blood alcohol level of 0.1%
• The U.S. loses $63 billion in productivity annually due to sleep deprivation
• 60% of people worldwide have admitted to falling asleep holding their cell phone

These statistics are alarming, but they’re just the tip of the iceberg. Sleep deprivation doesn’t just make you tired. It harms your mind. It hurts your memory and decision-making.

How Much Sleep Do You Really Need?

The National Sleep Foundation recommends adults sleep 7-9 hours a night. It should be high-quality sleep. But what constitutes “high-quality” sleep?

• Sleeping at least 85% of the total time in bed
• Falling asleep in 30 minutes or less
• Waking no more than once per night
• Falling back asleep within 20 minutes if awakened

How does your sleep measure up to these standards?

​

Tips for Better Sleep

1. Stop eating three hours before bed, drinking any liquids two hours before, and using screens at least one hour before retiring.
2. Create a sleep-friendly environment (cool, dark, and quiet).
3. Avoid caffeine in the nine hours before bed.
4. Consider using a sleep-tracking app to monitor your sleep patterns.

The Blue Light Dilemma

Blue light from your devices can disrupt your sleep patterns. Try these solutions:

• Use night mode or blue light filters on your devices.
• Avoid screens at least an hour before bedtime. Read a print or Kindle book, or a magazine.
• If you must use devices, consider using apps that turn your screen red in the evening.

The Myth of “Catching Up” on Sleep

Contrary to popular belief, you can’t “catch up” on lost sleep. Consistency is key. Aim for regular, quality sleep every night rather than trying to make up for lost time on weekends.

A Call to Action: Prioritize Your Sleep

Sleep is not a luxury but a necessary investment for peak performance and overall well-being. By prioritizing sleep, you’re investing in your productivity, health, and quality of life.

How would your life and work change if you got 7-9 hours of quality sleep every night for a month? What’s stopping you from making this commitment today?

Remember, you can’t pour from an empty cup. Take care of yourself, and your productivity will follow.

HR Professionals: Are productivity challenges holding your organization back? Join me, Mister Productivity, for a free 20-minute HR Productivity Discovery Call. I'll listen to your unique needs and challenges, offering insights to help streamline your HR processes and boost organizational efficiency. Click here to schedule your call and start the journey towards peak performance.

See you next Saturday!

Mark

​​​

Did a cool person forward you this email?

​Sign up here for free.