Energy is a key resource for a productive life. If we paraphrase Schopenhauer, German philosopher: “Energy isn’t everything, but without Energy, everything is nothing.” When we are exhausted and without energy, we are also without willpower and motivation. Everything seems too difficult, too demanding. What can we do?
Our body and mind need constantly replenishment of energy. Humans need four inextricably linked but at the same time separate sources of energy: physical, emotional, mental, and spiritual. In this short article I focus on raising our physical energy.
Besides breathing (which I will cover in additional blog), I would put sleep in the second place. An old Slovenian proverb is right when it says that sleeping is better than eating. Yes, for energy replenishment much better than food. Have you seen anyone lacking food lately?
Where do we “steal time” that we chronically lack? Clearly, at sleeping. Insomnia and lack of sleep have a profound effect on our brains, which in turn affects everything else. Sleep affects the overall functioning of our body, including physical performance, metabolism, immune system, and stress tolerance.
Sleep is a basic prerequisite for superior energy. If you have not slept well, there’s a little chance you could be productive. Well, fortunately for most people, this is actually the easiest problem to solve. Implementing the following four tips is a great starting point.
1. Improve basic sleep hygiene
Although you have heard it many times before, let us repeat once more. The last meal should be at least two hours before bedtime. Make sure your bedroom is cool and completely dark. Remove all light sources. Avoid coffee after 2 PM. Empty your thoughts before bed and therefore write down everything you have in mind and what you need to do the next day. Only 6 quick steps. How good are you with them?
2. Relax during the day – train for sleep
Make sure you also ‘train for sleep’ during the day, which means you relax on a planned basis. We all want to sleep better, but we rarely practice sleeping. Become good at relaxing during the day. The easiest way to achieve this is through meditation, breathing exercise and/or napping.
3. Nine hours in bed for eight hours of sleep
This is a golden rule. Sleep has its own specifics. One of them is that sleep happens in regular cycles, where one of them is the waking state. The time spent in bed is not the same as the time spent sleeping. Do you want to wake up rested at 6 AM? Then be in bed at 9 PM.
4. Relax your brain and nervous system before bed
There is nothing worse than lying in bed and trying to fall asleep while increased levels of cortisol and adrenaline flowing through your veins keep you awake. Make sure your body gets rid of these two hormones. How? Take a cold shower. Do breathing exercises. Sit in sauna. Write a diary - to name just four most effective.
I believe these tips will help you sleep better.
You can read more about effective tools for calming and making you more resilient in my newest book Successful under pressure which will be released on Amazon in the beginning of August 2021. More on: https://www.successfulunderpressurebook.com/
