How to develop the sleepinghabits of high-performers

How to Develop the Sleeping Habits Of High-Performance Entrepreneurs

Everyone knows that your sleeping habits can affect your performance at work or your business. So have you wondered just how some of the world’s over-achievers sleep? What are their sleeping habits?

In the post, ‘The 11 Sleeping Habits of Highly Successful People’ by Life hack, you can see some quite adoptable patterns.

1.  Don’t eat right before bed

Have your final meal about 3 hours before bedtime. Eating too close to bed will leave your digestive system working very hard and might cause an upset stomach throughout the night.

2.  Avoid caffeine and alcohol

Caffeine is a stimulant and it keeps the body alert and energized. Alcohol may initially calm you or make you feel drowsy, but it actually increases the amount of times you will wake up during the night.

3.  Reserve your bed for sleeping, that’s it.

If you read, watch TV or do work in bed, it will be hard to wind down. You want to associate your bed with sleep, and sleep only (well, maybe intimacy too, but we won’t get into that now).

4.  Shut out the lights

Bright lights actually repress melatonin, which is responsible for regulating our sleep cycles. It is also recommended to avoid reading from back-lit devices late at night. The darker the room, the better. Try using heavy curtains or a sleep mask.

5.  Don’t sleep too much

When it comes to sleep, there is too much of a good thing. Oversleeping can lead to heart disease, diabetes and depression. The average adult will need 8 hours sleep. This can vary from person to person, but use this as a guideline.

But if you are going to sleep great, a good mattress is non-negotiable.  Web-Md has a great piece explaining the things to look out for when choosing a mattress.

Finding the right mattress isn’t about searching out the highest-tech brand or spending the most money. “A much more expensive mattress doesn’t necessarily mean it’s better,” Decker says. A high price tag is a product of both the materials that go into the mattress, and the marketing that helps sell it.

Instead of focusing on price and brand name, think about what you want in a mattress. “Selecting a mattress is very personal,” Decker says. Some people prefer a firmer mattress; others favor a softer style.

Anyone with back or neck pain should take a Goldilocks approach to mattress buying: not too hard, and not too soft.

“If you’re on too soft [of] a mattress, you’ll start to sink down to the bottom. But on too hard of a mattress you have too much pressure on the sacrum, and on the shoulders, and on the back of the head,” says Howard Levy, MD, an Emory University assistant professor of orthopaedics, physical medicine, and rehabilitation.

A medium-firm mattress, or a firm mattress with a softer pillow top, will give your spine that “just-right” balance of support and cushioning.

So which mattress brand should you choose? How much should you spend? Feeling a little lost? It’s understandable. There are just so many brands to consider.

Mattressbattle.com But there is a tool you can use to make quick online comparisons. Its called  and it helps you quickly pick out the best depending on your needs and budget.

If you hope to have a high performance day at work, start right in bed. These sleeping tips will leave you feeling ready to go the moment your alarm clock goes.