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March 27 - April 4, 2021
they fall into a trap of thinking that it’s better to get in just a bit more training and they sacrifice sleep to do so.
But sneaking in that extra hour of training at the expense of sleep is rarely a good idea.
Following the sleep extension period, the players were retested on all the performance measures. The results were profound.
Coaches have even started to adjust their practice and traveling schedules to allow for proper sleep habits.
napping does not make up for insufficient nighttime sleep.
That said, napping does help restore energy and concentration during midday lulls, so it’s a strategy worth considering for long and intense days.
individuals who took a nap of 15 to 20 minutes awoke with more alertness and went on to perform better during the remainder of the day than those who, instead of napping, drank 150 milligrams of caffeine, or about the same amount in a Starbucks grande-size coffee.
Much like a fatigued muscle rejuvenates during a short breather, so, too, does this part of our brain.
simply closing your eyes can help switch your active brain off, allowing it to recover.
Forward-thinking companies like Google and Apple have designated nap rooms.
For those doing intense physical activity, 10 hours is not too much.
Ensure you expose yourself to natural (i.e., non-electric) light throughout the day.
Exercise. Vigorous physical activity makes us tired.
Limit caffeine intake, and phase it out completely 5 to 6 hours prior to your bedtime.
Only use your bed for sleep and sex. Not for eating, watching television, working on your laptop, or anything else.
Limit blue light exposure in the evening.
Don’t start working on hard, stressful activities
try inserting a brief mindfulness meditation session prior to bed.
When you feel yourself getting drowsy, don’t fight it.
Keep your room as dark as possible.
Keep your smartphone OUT of the bedroom entirely.
•Try taking a nap of 10 to 30 minutes
we’ve lost the notion of smart work at the expense of hard work,
which somehow almost always gets confused with more work.
We get stuck in a gray zone, never really stressing ourselves but never really resting either.
be more like Bernard Lagat: Every now and then, we’ve got to take it really easy.
we are recommending that you strategically insert longer periods of rest to follow longer periods of stress. The modern Monday through Friday workweek was, in essence, founded upon that premise.
There is a high cost of neglecting to rest on the weekends: The quality of the work we do during the week suffers, leaving us feeling pressured to work on Saturday and Sunday just to catch up.
Give yourself at least one day off, in which you completely disconnect from your work and other similar stressors.
start a sincere discussion about how you need to rest in order to work your best.
Some people snap right back from a break, but others take a bit more time.
Rest days allow you to recover from the accumulated stress of the recent past and revitalize you so that you can push harder in the near future.
For visual and material artists, this may mean taking a break after a gallery opening or finishing up an especially challenging piece or series of works.
think of extended breaks as part of a broader “rest” strategy that includes mini-breaks, sound sleep, and off-days.
Fatigue is a stimulus for growth. Broken is, well, just broken.
take at least 1 off-day every week.
truly disconnect from work. Unplug both physically and mentally
hard work only becomes smart and sustainable work when it’s supported by rest.
Feelings of guilt and anxiety creep in when we step away from our work,
Some consultants legitimately questioned whether being assigned to the experiment was putting their entire careers in jeopardy.
She assured the client (and herself) that if the work suffered, she’d immediately call off the experiment.
For aN athlete. If performance suffers
By the end of the intervention, all of the consultants who were involved wanted predictable time off.
because they were far more productive at work.
By working even 20 percent less, the consultants were able to get a lot more done, and feel better about it, too.
we’ll turn to the specific rituals and routines that usher in great performance.
great performers leave nothing to chance.
they engineer particular states of mind and body,
they design their each and every day to get the most ...
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most experts only recommend extended naps for individuals who genuinely need the additional deep sleep during the day, in that it doesn’t interfere with their nighttime sleep.
Tina :-)
Matt Billingslea
