Sleep Your Way to Success
Friday, January 30th, 2009
Sleeping at the hotel after a long day on the road
You can’t hit your goals this year if you are sleep deprived! Here are a couple top performer ideas to catch a good night sleep even if it’s just for a few hours.
1. 30-60 minutes before bedtime shut off the TV and take out a note pad. Empty your brain of all the “to do’s” you had today and will have tomorrow. Make sure the list is complete and then prioritize the list based on what you know you can accomplish the next day. This clearing of the mind will help you relax once in bed reducing the number of times you wake up thinking you need to do something tomorrow but can’t remember what. While you at it include on the list all the things you forget to do today/this week/this month so far and make sure they get prioritized on the top of your list for tomorrow.
2. Just before bed – I do this in bed – journal all the things you are grateful for and all the successes you had that day. List ALL your successes for that day even if they are small ones like, “chose salmon instead of steak” and “called my mom”. Can’t think of anything? Review your lists from previous days to get inspired. Really stuck? Make note of whether you were on time for work, saw your favorite customer, or even if you smiled at someone. Filling your mind with positive thoughts – successes – and reminding yourself of what you are grateful for will help you quickly fall into a deep sleep.
3. Chris is not a great sleeper. He falls asleep easily but never stays asleep. Routinely he is up at 2, 3 or 4am for a few hours before he can dose off again. As you might imagine, these bad sleeping patterns were affecting his ability to stay awake during the day! So he asked his Dr. about some of the many sleep aids on the market today. To our surprise, the good Doc suggested he try a large glass of milk before bed. Wouldn’t have believed it for anything unless I experienced it myself…It works! On those nights Chris drinks milk before bed he sleeps through the night. Maybe we should get him a job as a milk spokesman….
4. Darkness. My friend Val Cade (www.performanccecurve.com) told me that a sleep book she read encouraged you to have a completely dark room. I was rooming with Val at a conference during this conversation and she turned off the alarm clock, blocked the gap in the curtains with a chair so they would not open, made me put my blackberry under a book so the red light would not flash, and put the computer under the bed so we couldn’t see the charging indicator light flashing. The room was pitch black except for the smoke detector light (which had it not been illegal I am sure she would have disabled as well). Again…if I had not experienced it, I would not have believed it! One of the best sleeps in the last year and one of the very rare times that I don’t wake up at least once to roll over, check the time or take a bio break. I now try to replicate this every night and when I can – and combined with my success journal – I sleep deeply and uninterrupted.
5. Massage. If you are on the road and the hotel has a spa and you are free in the evening, an after dinner massage is a great way to fall asleep. Many people have trouble sleeping in hotels and a massage is a sure cure. Sure it will cost you between $50-$120 but if it means being 100% awake in the morning so you can win the big deal…it’s worth it. In fact, I had a massage at 8:15 l;ast week at the Loews in San Diego. Even if you are not on the road, an evening massage can be great. It’s even better if you can get them to come to your house!
Go to bed early and get up early. As my dad always told me the “early bird Gets the worm! In our jobs, I think he gets the paycheck too!
Cheers Colleen
