The Gamechanger You've Been Overlooking | #14

By Armaan Athwal

Today's Overview:

• The sleep pandemic: Exploring the sleep problem

• Prioritizing sleep: My personal experience

• Craft your ideal bedtime routine

• Quote of the day

Exploring the Sleep Problem

Sleep is the single most important element that can have a significant impact on all aspects of your life.

Achieving the proper amount of sleep can wield a remarkable influence over your energy levels, mood, and cognitive function. It serves as the foundation of physical and mental well-being.

However, even with the importance of sleep we have a huge sleep problem in the world.

• The average person gets less sleep than the recommended amount.

• About 70% of students do not get the recommended sleep on a school night.

• Between 50 and 70 Million Americans have chronic sleep disorders.

• Insomnia affects around 30% of adults globally.

• The economic burden of sleep disorders and sleep-related issues is costing billions of dollars annually in healthcare expenses, productivity losses, and accidents.

This graphic shows some issues linked to sleep problems 👇

Prioritizing Sleep

To truly excel as a high performer, prioritizing sleep should be your foremost priority. Unfortunately, this isn't the reality for many us. Sleep is often undervalued, leading us to overlook its importance. Instead of addressing sleep issues directly, many try to tweak other aspects of their lives in an attempt to compensate.

During the pandemic, my sleep routine took a nosedive. With the ability to stay up late and sleep in, maintaining a consistent schedule became challenging. This disrupted pattern lingered long after lockdowns were lifted, impacting my daily life and productivity.

The most challenging aspect of a poor sleep schedule for me is its enduring effects into the following day. Feeling lethargic and unproductive during the first half of the day sets off a chain reaction, wasting valuable productive hours and reducing overall efficiency. Subsequently, I found myself playing catch-up with work during the later hours of the day, leading to a cycle of having to sleep late and perpetuating the pattern of poor sleep.

I was always aware that my sleep routine wasn't optimal, but it wasn't until I made a true effort to prioritize 7-9 hours of quality sleep at consistent times each night that I realized the extent of its negative impact on my well-being.

By doing so:

• I feel mentally sharp and focused throughout the day, with improved cognitive function.

• My overall mood improved significantly, leading to a greater sense of well-being and positivity.

• Reduced the appearance of under-eye bags and dark circles, giving me a fresher and more vibrant complexion. I look more awake and rejuvenated.

• I feel better equipped to handle stressors and challenges, leading to reduced feelings of being overwhelmed.

• My ability to recover from workouts became easier allowing myself to push myself harder during the next workout session. I experienced greater gains in strength, endurance, and overall fitness level.

Craft Your Ideal Bedtime Routine

Sleep is overlooked by a majority of people because it's something we instinctively do every night. However, to truly enact changes to your sleep schedule, it's crucial to prioritize it just as you would with work, school, workouts, or hobbies. Giving sleep the same level of importance as these other aspects of life is essential for actually fixing your sleep schedule.

To develop a bedtime routine that suits your needs, it's important to experiment with different routines until you find what works best for you.

Try these tips:

1. Use a bedtime alarm.
Set an alarm to remind yourself when it's time to start winding down for bed. This can help signal to your body that it's time to transition into sleep mode and establish a bedtime routine.

2. Create a comfortable sleep environment.
Invest in comfortable bedding, pillows, and pajamas to optimize your sleep environment. Keep your bedroom dark, quiet, and cool, and consider using aromatherapy or essential oils to create a calming atmosphere conducive to sleep.

3. Limit exposure to blue light.
Blue light can interfere with the body's natural sleep-wake cycle, also known as the circadian rhythm. Blue light can suppress the production of melatonin, a hormone that regulates sleep and wakefulness. When melatonin levels are disrupted, it can make it more difficult to fall asleep and negatively impact sleep quality.

4. Don’t overthink it.
If you find yourself unable to fall asleep, try not to worry or stress about it. The stress of struggling to fall asleep is a common issue that often leads to spiraling thoughts and overthinking. Instead, recognize that your body may not be ready for sleep at that moment. Engage in a relaxing activity that does not involve technology, such as meditation, reading, or writing/journaling. These activities can help calm and relax your mind, making it easier for you to naturally transition into sleep when your body is ready.

Quote of the Day

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on.” - John Steinbeck

Sleep often brings clarity and solutions, turning night-time difficulties into morning resolutions.