Something I’ve been struggling with last year. Because sleep is the Swiss army knife of our lives as the sleep expert Matthew Walker says. Let’s explore how sleep is important for our health, wellbeing as well as performance. Leading for better engagement in relationships and work or daily activities. Do you want to know more? This post is for you.
During sleep, your brain processes and consolidates information from the day. It strengthens neural connections, improving learning, problem-solving, and decision-making skills. Deep sleep (particularly slow-wave sleep) is when the body releases growth hormone, which is essential for muscle repair, tissue growth, and overall recovery. This is why athletes and physically active individuals need quality sleep for peak performance. Consistent, quality sleep contributes to a longer, healthier life.
How Much Sleep Do You Need?
- Adults: 7-9 hours
- Teenagers: 8-10 hours
- Children: 9-12 hours
The obsession of being perfect
What does that means? It means I have a thirst to know more and more about wellbeing, spirituality and high performance. My brain used to be constantly on this record, keeping my cortisol level high. I didn’t really know the reason in the first place. I didn’t make space to step back and so obsessed by these topics to keep myself improving and also looking for business ideas. Just to remember I’ve laid the foundations of my success in 2024. I had to go through self discovery, especially at the end of the year.
“The privilege of a lifetime is to become who you truly are” Carl Jung
I deeply knew and took very seriously how important sleep is. I had the obsession and too attached to perfection. So I listened to podcasts and watched Matthew Walker’s conferences on this topic. It’s very interesting how sleep is the Swiss army knife of our lives. Benefits such as.
- Emotional well-being
- Reduces stress
- Lower risks of conditions such as stroke, heart disease, type 2 diabetes and high blood pressure.
- Maintain healthy weight
- Improves your attention and concentration
Cortisol hormones
Cortisol is a hormone produced by the adrenal gland located on top of both kidneys. It’s sometimes called “stress hormone” so its secretion helps the body to respond to stress. By increasing blood sugar levels and maintain blood pressure. Cortisol helps in reducing inflammation throughout the body. Helps in immune system regulation. Regulate metabolism in processing food into energy and to end with the most interesting function here which is the sleep-wake cycle.
Cortisoll Levels generally peak in the morning and I find very interesting. Because this is the time for me to be in action in my daily routine. Exercise is one of my morning pillars and I can feel it once I’m done. I feel more focused and engaged in my activities everyday. My mornings as you know for those who are following me are sacred for me. I dedicate and create space in my mornings for my goals and aspirations for the future. Straight after this I show up at work.
Reducing the levels throughout the day
Mindfulness and meditation helps in reducing the levels. Sometimes we have countless thoughts which can cause us to worry or to doubt. I know it’s challenging especially before going to sleep. We think about work, goals, issues, concerns… I’ve been through this and struggled a lot like many people.
First of all your thoughts don’t define who you are and your identity. Step back and take time to watch your thoughts preferably in the morning or evening. Watch them without judgments like you see clouds passing over your head. Don’t focus on them as your up to go to sleep or anytime of the day. This is a trigger to increasing your cortisol levels at a time which is unnecessary.
So what I do in the afternoon during my break is simply just go for a walk. And I just chill afterwork in the evening before switching off for decreasing the stress accumulated during the day.
How do you optimize your sleep?
Sleep optimization can be done by aligning your circadian rhythm. Get some morning sunlight exposure. Because it doesn’t only energizes you when you wake up, it makes you feel more alert. Maintaining a healthy diet is often overlooked (Avoiding sugar, soft drinks, alcohol, caffeine in the afternoon).
The excess of sugar intake can have a negative impact on your sleep. Sugar causes a spike in blood sugar levels, followed by a crash. This fluctuation can lead to restlessness and make it harder to fall asleep because it delays the release of melatonin. The hormone released that makes us sleep and regulates our sleep. High sugar consumption can lead to high cortisol level on top of that.
Create a relaxing routine closed to bedtime. Before winding down I watch documentaries about history, science and astronomy to chill out at the end of the day. I reach out to friends or family and then I put all screens away to avoid blue light. Because blue light from our devices prevent the release of melatonin. It’s recommended to avoid blue light exposure from our devices an hour before going to sleep. During that time I take a moment to reflect on the day and I start to feel the drowsiness coming.
Questions for you readers
- How can you tweak anything for better sleep quality?
- What kind of rituals can you implement to improve your sleep?
- How does your lifestyle looks like for a better sleep?
- What does a perfect lifestyle looks like to sleep better?
Would be happy to see you answers and see at the next post!
