Some Thoughts On Sleep & How To Increase Your Productivity
How’s your productivity? How's your sleep?
I was recently interviewed by Michael Tipper on his Peak Performance Productivity Podcast.
The episode went live today and you can watch or listen to it here now:
Michael's mission is to eradicate personal inefficiency and ineffectiveness because he believes wasted human potential is an avoidable tragedy.
We had a great conversation a few weeks back and here are just some of the highlights:
01:53 - How well being is different from health
03:22 - Celynn’s Four Seasons framework for sleep - an overview.
04:30 - Why preparation for sleep and knowing how to sleep better begins the moment you wake up.
06:06 - Why you might wake up feeling different each day.
06:35 - The important decision you need to make about your sleep.
08:05 - Principles for a good morning routine.
09:17 - how much water you need to drink every day and why it is important to start your day with a drink of water.
10:14 - Why gratitude is so important to your mental and physical well being.
11:13 - The definition of an expression of gratitude.
12:30 - How gratitude before you go to bed is key to how to sleep better
13:17 - The cycles of energy through the day and the importance of breaks.
14:30 - Advice for people who think they don’t have time to take time out during the day.
16:23 - What to do in just 60 seconds to take a powerful break.
17:23 - How long to continue a habit to get an impact on your well being.
18:51 - What could happen if you don’t take care of your well being.
21:15 - Why taking small steps to improve your well being works.
21:54 - The importance of mindfulness and how to apply it when you are eating.
24:08 - The benefit of a mindfulness practice to your well being.
26:01 - How to eat during the day to ensure a good night’s sleep.
27:40 - When to drink caffeine during the day so it does not affect your sleep.
29:06 - How best to wind down in readiness for sleep.
30:33 - The impact that light has on the quality of your sleep.
31:55 - Why you shouldn’t look at screens (phones, tablets, computers) before you go to sleep.
33:29 - How to integrate all 5 senses in a powerful wind down routine before a good night’s sleep.
36:15 - How to balance the need for the occasional late night and having good quality sleep.
38:45 - How to use naps effectively to recover from late night.
39:01 - How to create a great environment for a great night’s sleep.
40:21 - Exercises to practice if you wake up in the middle of the night and can’t get back to sleep.
40:49 - How to sleep better and develop great sleep habits if you share a bed with someone else.
41:50 - The biggest danger to your health and well being by not getting enough sleep.
42:20 - The amount of sleep most human beings need.
43:17 - The one thing Celynn recommends for how to sleep better.
PS: If you don’t have time to listen to 45 minutes of productivity gold, (that’s Michael’s assessment, not mine!), you can still download a companion guide PDF to the episode that captures all the highlights or you can also access my sleep guide and receive more useful tips here - CELYNN's SLEEP GUIDE.
PPS. They are both about a 10 minute read - if you can’t find the time to do just that, then perhaps you might need to listen to the whole episode after all :-)
CELYNN MORIN
WELLBEING EXPERT
Celynn Morin has been delivering workplace well-being programmes for over two decades. She is a registered dietitian and award-winning, international speaker. Celynn has co-authored two books and has developed various well-being programmes such as Performance Chemistry, Wellculator, Fit to Lead and Santé.
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