😴 Mastering Sleep is probably your single biggest secret weapon to improve your personal productivity.

Sleep>energy>productivity.

We all know how it feels like when we don’t get to sleep well – feeling sluggish, groggy, brain is foggy, no energy, feeling drained even upon waking up.

🛌 Where do you begin to fix your sleep? Well, you have to wake up at the SAME TIME, EVERY DAY.

What does waking up at the same time have to do with sleeping well?

🌞 When you wake up, and the sun hits your face/skin. The melatonin production of your body shuts down. Melatonin is your sleep hormone.

Not only does the sun shuts down your production of Melatonin, it also resets when it will kick in again – 14 hours later.

🌛 So, assuming you wake up at 7am and exposed yourself to some early morning sun. Melatonin production shuts down and it kicks back again around 9pm. You can start winding down at around that time. And then, you can sleep an hour or two hours after.

💡 Why do you have to wake up at the same time everyday including weekends? Because the body wants regularity. That is how the circadian rhythm works (the waking/sleeping cycle of our body).

What do you do when you want to catch some sleep or feeling tired? Go and get some rest that the body wants for 10-20mins (not more). Sleep Doctor Dr. Michael Breus, PhD suggests avoiding sleeping too early or sleeping too long to “catch up”. It disrupts the normal circadian rhythm of the body.

#mindfullivingasia

#productivity

#sleep

#energy

#wellbeingattheworkplace