Ok so lemme ask you this…
How many FRIGGIN times have you said, “I’ll catch up on sleep”?
A lot, right?
Maybe you even said it this morning. LOL
Well… prepare to have your mind blown…
It’s NOT. POSSIBLE. to “catch up” on sleep.
Uh huh… It's totally a myth.
The fact is… once it's gone, it's gone for good.
That’s why it's a better choice not to lose your sleep in the first place.
I'll tell ya something else you probably don't know…
Sleep deprivation is an epidemic in today’s society.
And it actually causes way more problems than just being tired.
For example, mental health issues like depression, ADHD, and anxiety have been linked to not getting enough sleep.
AND when you don't get enough sleep, your immune system takes a hit – you're not able to fight off infections and illnesses as well.
And I mean, we’re legit in cold and flu season, so anything you can do to keep those pathogens away is critical.
Not getting enough sleep can lead to weight gain and chronic fatigue.
Plus, science shows you actually become more at risk for developing heart disease, cancer, and experiencing memory loss early in life.
And that’s just the tip of the iceberg.
Your skin ages way faster, too.
So lemme ask ya THIS... is all of that worth not getting your required amount of shut-eye?
Yeah, didn’t think so.
The other thing is… if you’re tired AF and not performing at your tippy top best, your work, your biz, your career, and RESULT are all gonna suffer for it.
Not to mention the toll it takes on your attitude and, therefore, your relationships.
It’s all connected.
‘Cause YOU are the common denominator.
In the On the Edge Summit I’m co-hosting with my bestie, Julie Serot, next week…
We’re bringing together 24 uber-successful entrepreneurs, health coaches, biz mentors, and wellness experts who have helped millions worldwide optimize their health and their wealth – at the same time.
This is our final summit of the year… and we’re going out with a BANG.
It’s bigger… it’s better… and the free gifts you’ll get from each speaker are un-frigging-believeable.
We gave ourselves a few extra months of planning this one since it’s super-sized.
We’re gonna have woo-woo wellness and biohacking experts sharing the latest techniques to boost your productivity… improve your mental clarity and retention…
Peak your performance…
AND even sleep better.
Plus business coaches and mentors offering you proven cash-injection strategies – that build your biz, feel authentic to you, and make you proud and happy!
And even new, cutting-edge techniques to recharge your system – and tap into a seemingly endless supply of energy and motivation.
The entire 3-day summit is designed for busy entrepreneurs – so you can bust free from burnout and maximize results in the little time you have available.
We’ve worked it out so you can get in FREE.
Just go to www.ontheedge.live
– drop your name and email, and I’ll shoot ya all the access details right away.
The virtual event takes place December 13th through 15th starting at 10am Pacific, which is 1pm Eastern.
And if you’re not able to make it during those times, but you’d love to get encore access to the entire event…
We’re doing something incredibly cool this year.
Since this is the season of giving… we’re partnered with the Malouf Foundation, a 501(c)(3) child advocacy non-profit that confronts child sexual exploitation, trafficking, and online abuse by providing education, support, and advocacy for survivors.
And we’re donating a portion of all proceeds to help children in need.
This is a cause close to both Julie and my hearts – and we’re deeply committed to giving back.
So again, the place to get your pass – and then choose to upgrade to the Encore package – is www.ontheedge.live
Now, let’s get back to sleep!
Since 58% of entrepreneurs don’t clock at least 7 hours of sleep, AND they’re most likely to sacrifice sleep for their work…
I thought I’d share 4 of my fav sleep hacks that ALL successful entrepreneurs and career peeps would benefit to follow.
These are specific to high performers and people under daily stress because we actually NEED sleep wayyyyy more.
So we can be the leaders in our professional and personal lives we want to be.
With that in mind… the first hack is to PRIORITIZE sleep.
You know how good you are at prioritizing things in your biz? It’s time to put sleep on that non-negotiables list.
By establishing a sleep schedule.
I know it's easier said than done.
In fact, recently I promised myself I’d be in bed my 8pm… but then it slipped to 9… 9:30.
And boy did I pay the price when I started “sleeping in” until 6:30 or later. I’m way more efficient with my day when I’m up at 5am..
So I ended up setting the alarm on my phone to remind me it’s time to go to sleep (keep in mind I don’t use an alarm to wake up – LOL – which is why I was “sleeping in”).
If adding a “time to go to bed” alarm might work for you, totally do it. Big recommend.
Another pro tip is to try to go to bed and get up at the same time.
This helps you create a sleep cycle (AKA a habit) so you’re literally training your body for sleep.
Anytime you change your habits it can be difficult, but once you get into the groove it gets easier and easier.
The trick is to remain committed to prioritizing sleep – and creating a healthy sleep schedule.
This next hack you’ve heard a hundred times… but most of us still don’t do it.
And that’s to kill the (blue) lights.
Blue light is the kind of light emitted by electronics – everything from your laptop, to your TV, to your smartphone.
The problem is… your brain can’t tell the difference between sunlight from blue light.
So if you’re binging Season 3 of Emily in Paris as part of your pre-bedtime routine, you’re actually telling your brain to stay awake.
Obviously it’s counterintuitive, right?
Melatonin is a hormone in your body that helps you go to sleep – it’s directly responsible for regulating your sleep cycle.
But that blue light actually suppresses the production of melatonin.
So here’s what to do instead.
Shut off all blue lights so there’s no stimulation at least an hour or two before going to bed.
Make it part of your nighttime routine to put your devices “to bed” at a certain time.
Kinda like what you’d do for a kid.
Maybe even tuck them in, I won’t judge you. LOL
Instead, use those last couple hours before sleep to unwind, screen-free.
- Take a hot bath or shower.
- Master your skincare regimen – mine is 8 steps but it actually only takes me 5 minutes.
You can read an actual paper book – I just finished Becoming by Michelle Obama.
Then, Living On the Skinny Branches by Michael Stransner.
Then, 7 Habits of Highly Effective People by Stephen R. Covey.
Yes, turning off the blue lights gives me more reading time, lol.
You can meditate or do some light yoga or stretching.
Sipping a soothing tea, like chamomile, is super relaxing too.
These kinds of activities promote the release of melatonin so you can hit the sheets prepared for deep, restful sleep… naturally.
Hack #3 is to eat like a champion.
Tell me if this sounds familiar.
You’re super focused or running from thing to thing…
The day gets away from you and suddenly it’s 9pm and you’re starving?
Your choices then become: Skip your meal since it’s so close to bedtime.
Or eat and then go to sleep.
To be honest, neither is ideal.
Nutritionists swear by this rule of thumb: wait about three hours between your last meal and bedtime.
That’s ‘cause digestion is an active process. It can literally keep you awake.
Or wake you up around 1-2am when your liver starts processing.
So it’s best to allow some downtime between eating and sleeping.
For me, I usually have my last meal by 7pm at the latest. I follow intermittent fasting, so I usually go until lunchtime the following day for my first meal.
And I sleep like a baby. LOL
When you give your digestive system a rest before bedtime, your body settles into relaxation mode and slows down.
Which signals that it’s restoration time – one of the most important benefits of sleep.
I like to think about sleep like a broom – while you’re conked out, your body sweeps out what it doesn’t need.
Toxins. Unprocessed food, emotions, experiences.
‘Cause yes, sleep helps you process things you went through and thought about throughout the day.
If you have crazy dreams, you know exactly what I’m talking about. LOL
And just like your house, it’s easier to clean when things are calm, quiet, and settled.
When your systems are still working, doing their respective jobs (like your mind actively thinking, and your gut actively digesting), the cleaning process is harder to complete.
The other part of eating like a champion involves what you eat.
AKA: gut-healthy food.
I’m a huge fan of probiotic foods.
As well as ones that have killer anti-inflammatory properties, which help you sleep better.
Not to mention, keep your body in tip top shape.
I wanna share 5 of my fav foods that help you naturally relax and prepare your bod or sleep:
Almonds - did you know they’re a natural source of melatonin? Yup. And they’re yummy AND curb cravings.
Another nut with melatonin is walnuts. Plus, they’re high in (good) fatty acids to help you sleep longer.
Chamomile tea has been a go-to pre-bedtime drink for generations. It actually contains apigenin, an antioxidant good for preventing insomnia.
And you can bet that I use my Roman Chamomile essential oil on my bod and in my diffuser every night.
It’s like an IV drip into dreamland. Not kidding.
Kiwi fruits are another food rich in serotonin and antioxidants for natural relaxation.
And the last great option is tart cherry juice.
I normally don’t recommend fruit juices ‘cause they’re high in sugar, low in fiber, which spikes your blood sugar levels.
And that isn’t great for your metabolic health OR digestion… especially before bed.
But a small cup of tart cherry juice offers loads of melatonin that may help if you suffer from insomnia.
The 4th hack is to get daily exercise.
I mean, duhhhhhhh.
This one is really a no-brainer. The more active you are during the day, the more your body craves rest.
However, it’s important not to exercise right before bed.
I see busy career peeps make this mistake alllll the time.
They try to get their fitness in whenever they can. Which is great.
But if this is your routine—and you sleep like shit—you get to switch it up.
Exercising releases endorphins – which release stress, put you in a better mood, and actually relieve pain…
But endorphins also keep you awake. So when you get your blood pumping at night, they’re running high.
Instead, aim to exercise in the morning or afternoon, if possible.
At least 4 hours before bedtime.
Also, I know the bare minimum recommended is 30 minutes of exercise a day, but I get the best results when I do at least 45 min of activity.
Oh – one more pro tip – choose an exercise you’re going to look forward to every day.
So you actually do it.
Right now the go-to exercises I’m into are F45 – functional fitness classes I take a studio…(which are 45 min, thus the name)
Or getting on my Peloton…
But I’ve been known to switch it up with Pilates or yoga.
If ya ask me… it’s time to break the cycle of seeing sleep as an optional activity.
We all lead busy lives… but self-care is super clutch to showing up as our best selves every day.
Which means getting 7-9 hours of sleep per night. That recommendation comes straight from the National Sleep Foundation.
I’m happiest when I’m getting no less than 7 hours and 45 min. And I feel like a friggin’ rock star when I sleep as much as 8 hours and 20 min.
So quick reminder for ya about the On the Edge Summit I’m co-hosting with my bestie Julie Serot next week.
Cause we’ll be talking about a ton of productivity and bio hacks that will help you get that edge on your own personal performance. And life.
Tuesday, December 13th through Thursday the 15th.
I’ve set aside a free ticket for ya.
Or you can just comment the word EDGE on any of my social posts.
I’ll see it and send it your way.
Hope you get a great night’s rest, my friends…
And I’ll see ya online.