Improving Sleep For Productivity

We glorify sleepless nights, late emails, and 4 a.m. hustle sessions. How many hours do sleep per day? But science is brutally clear: consistently sleeping less than 6 hours is as damaging as being legally drunk. 🔹 The CDC reports that 1 in 3 adults don’t get enough sleep. 🔹 Studies show that sleep deprivation costs the global economy over $680B every year through lost productivity. 🔹 Even a single night of <5 hours of sleep reduces cognitive performance by 20–30%. Here’s the twist: AI may soon know more about your sleep than you do. Wearables like Oura and Apple Watch track heart rate variability, REM cycles, and micro-awakenings. AI models are already detecting sleep apnea with 90%+ accuracy—often earlier than clinical diagnosis. Smart environments powered by AI can dynamically adjust room lighting, temperature, and even predict your optimal bedtime based on circadian data. Will we let AI dictate how much we sleep, when to wake up, and even how to structure our workdays? Or will we keep pretending that 5 hours of sleep is a badge of honor? Because in the near future, the competitive advantage won’t be who works the longest. It will be who sleeps the smartest. #sleep #Ai #motivation

Over the past couple of years, I've interviewed several sleep professors and physicians. They've shared a LOT of sleep tips with me. Being the lab rat psychologist I am, I tested them all. On myself. At this point, I have tried everything short of sleeping upside down like a bat. Many sleep tips failed to shift the dial. But three strategies genuinely transformed my sleep. Tip #1: Sleep LESS to sleep better This one surprised me. When I was struggling with insomnia, I was told: the worst thing you can do is spend more time in bed. Instead, less time in bed is the trick. Sleep restriction therapy (which I wrote about in The Health Habit) works like this: If you're only sleeping 6 hours but spending 9 hours in bed, restrict your bed time to 6 hours. Your sleep efficiency skyrockets. Then gradually increase it over the course of a few weeks. Tip #2: The 3-2-1 Rule 3 hours before bed: No more food 2 hours before bed: No more work 1 hour before bed: No screens (Kindle doesn't count) "But Amantha, I need to scroll the socials at 11pm!" (Said no well-rested person ever). Tip #3: Wake within the same 30-minute window every day Yes, even on weekends. I can hear you groaning. Let me explain. This is the cure to "social jetlag". Your circadian rhythm doesn't care that it's Saturday. When you sleep in for "just 2 more hours," you're essentially giving yourself jet lag. I wake between 6-6:30am every single day. No exceptions. The payoff? I fall asleep easily, wake naturally, and haven't needed an alarm in months (except when I have a ridiculously early How I Work podcast interview to get up for). What's your most effective sleep hack? Or are you still searching for the holy grail of good sleep? #SleepScience #ProductivityHacks #EvidenceBasedWellbeing

I have a confession: I’m a bit of a sleep evangelist. Late nights have never held any allure for me – the thought of dragging through the next day, foggy and tired, is enough to send me scurrying to bed in favor of late-night parties and events. While some revel in “burning the midnight oil,” I crave the clarity and focus that comes with a good night’s sleep. That’s why I loved the recent The Wall Street Journal article highlighting that the hottest new bedtime for twentysomethings is now 9 PM. They finally caught up to me 😊.    In honor of #WorldSleepDay, I think the article serves as an excellent reminder that simple changes (like incorporating an earlier bedtime) have promising potential to improve long-term health and mental wellbeing. Sleep is like a superpower that fuels our bodies and minds! Adequate shut eye strengthens our immune systems, boosts cognitive functions, and helps with emotional balance, too. It’s the foundation for a healthy body and a sharp mind.  My personal focus (some might call it an obsession) with a good night sleep is based on a few elements:    🔄 Keeping a consistent routine. It’s not always possible, like this morning, ironically. I was woken up by an operational alert at 4 AM! But getting into a good rhythm is the best feeling.    🧘🏽 Practicing meditation through mindful breathing. I do this for a few minutes before bed to decompress after my day.    🛏️ Creating a surrounding for optimal rest with lighting and comfortable bedding that minimize noise and light pollution.    🗓️ Following (or aspiring to) the 3-2-1 system, which is dinner about 3 hours before bedtime, no strenuous workout 2 hours prior, and no devices, email, or work 1 hour prior. I'm a work in progress on that last one.    📊 Tracking and studying my sleep carefully using the data to continuously learn and optimize my routine. There are so many great fitness and sleep trackers in the market today that can help us be more aware of the quality and quantity of our sleep.     On this World Sleep Day, lets champion sleep not just as a necessary bodily function but an important priority that propels us towards our best, most vibrant selves and the cornerstone of health and happiness. Wishing you all sweet dreams!    Have a sleep or wellness tip that works for you? Share it below so we can all give it a try!    #Sleep #Technology #WorkLifeBalance #Wellness    https://lnkd.in/g89h7i9i  

Could the key to better leadership be as simple as knowing your “prime time”? We all carry an internal clock that regulates our energy, focus and mood. Scientists call this our circadian rhythm. It is a 24-hour cycle that influences when we are most alert, creative, or reflective. Studies show that when our work schedules clash with these natural rhythms, job performance suffers and stress increases. Yet many leaders ignore this invisible operating system and try to power through. I used to be the same. For years I scheduled strategic planning late in the day, after back‑to‑back meetings. I wondered why my best ideas never arrived. A mentor suggested I pay attention to my natural peaks and dips. I started blocking time for complex decisions between 9 - 11 AM, when I felt clear and focused. I moved routine tasks to my slower periods in the early afternoon. Within weeks, I noticed that my decisions were sharper. I also encouraged my team to share their own “prime times” and to adjust deadlines accordingly. Here are a few principles that have helped: 1. Identify your peaks. Keep a simple log for a week, noting when you feel most alert, creative or tired. Patterns emerge quickly. 2. Protect your high energy windows. Schedule strategy, tough conversations or creative work during these times. Avoid unnecessary meetings, then. 3. Respect diversity. Not everyone is a morning person. Where possible, allow flexibility so people can align their work with their rhythms. 4. Manage energy, not just time. Note that a full diary is not the same as a productive day. Building in short breaks and aligning work with your biology leads to more sustainable performance. Good leadership is about managing ourselves, and that includes listening to our bodies. Aligning work with your internal clock is not indulgent; it is a practical way to think more clearly and lead more effectively. Have you noticed particular times of day when you make your best decisions? How have you adjusted your schedule to work with, rather than against, your natural rhythm?

I once blanked during a $200K pitch meeting. → Not stage fright. → Sleep deprivation. After 14 days of 4-hour nights, I couldn't recall our core offering that I'd personally designed. The prospect's expression said it all: "If he can't remember his own product..." Sleep isn't a performance hack for founders. It's your primary strategic asset. The research most founders ignore: 1. Decision quality erodes before energy   • Your frontal cortex (judgment center) deteriorates first   • You make increasingly poor calls while feeling "fine" 2. Recovery follows a 3:1 ratio   • After my sleep collapse, it took 21 days to rebuild my strategic capacity   • Each week of deficit demands three weeks of repair 3. Leadership patterns create company culture   • When I implemented mandatory offline hours, error rate dropped 26%   • Your sleep discipline shapes organizational performance 4. The blind spot effect   • Sleep-deprived brains can't self-diagnose their impairment   • The biggest decisions deserve your clearest thinking The ultimate competitive edge isn't working harder. It's having clarity when your competitors are operating in a cognitive fog. Which is more important: your 11PM emails or your 9AM strategic decisions? ps: you might like this: https://lnkd.in/g7i6WdCq

After 26 years of training high performers, I discovered their most overlooked superpower that allows them to outwork everyone else: It's sleep, but not in the way that you think. I used to try to out-hustle a tired brain and outperform a depleted body, but the fact is, I couldn't. If your sleep isn't replenishing you, it's becoming a danger to your goals. Succesful people don't win because they work when you're asleep, they succeeed because they work harder than you on the right things when you're awake. They're goals are clearer, they're schedule is optimized and they move without skipping a beat because their mind is always well rested. Since learning this I've worked with a sleep coach to optimize for one thing; performance when i'm awake. Here are the 8 habits that high performers use that I started copying: 1. Sleep at 67 degrees Cool environments trigger natural melatonin. You fall asleep faster and stay asleep longer. 2. Block out light and sound Black out your room. Use white noise if needed. 3. Clear your mind before bed Use journaling or breath work. Quiet the mental loops that keep you awake. 4. Finish workouts at least 3 hours before bed Don't elevate cortisol late at night. Let your body unwind. 5. Same sleep and wake times daily Even on weekends to protect your natural rhythm. 6. Block 7 hours every night Sleep is non-negotiable. If you miss one night, don't miss two. 7. Cut stimulants by mid-afternoon No caffeine after 2 PM. These break up your sleep cycles. 8. Get up if you can't sleep after 20 minutes Reset and try again. Being successful is the result of how productive you are when you are awake, not the total hours you spend awake. Your day begins the night before. If you want to show up big tomorrow, start tonight. Protect your sleep like athletes do before game day. I treat my sleep like my most important bank account. Every bit of energy and focus you need during the day is a withdrawal. The deposits happen while you sleep.

How often do we SWITCH OFF? We often keep a check on the battery life of our electronic devices - phones, laptops & smart watches but do we ever stop to think about the battery life of our bodies? Taking care of our body's battery life is actually more important than keeping an eye on our electronic devices, yet often ignored.💡⚡ Contrary to electronic devices, which need to be plugged in to recharge, the only way to recharge our body and mind is to actually unplug. For our body, the only way to switch on is to deliberately switch off. 🔌 Here are three habits I follow to disconnect and unwind, ensuring a well-rested body and mind: 1. Minimizing distractions: Before bedtime, I activate the sleep mode on my phone, allowing myself a break from digital distractions. By refraining from scrolling and keeping my phone away, I create a peaceful environment for relaxation from 10.30 PM to 6:30 AM. 2. Overcoming procrastination: I divert my attention by engaging in activities like solving a crossword puzzle or reading a few pages from a book. These mindful activities help me wind down and prepare for a restful sleep. 3. Timing my meals appropriately: I ensure that my last meal is consumed at least 2.5 hours before bedtime. This gives ample time for digestion, as gastric contents usually take up to 2.5 hours to empty. By preventing discomfort or disturbances during sleep, this habit contributes to more restorative rest. I highly recommend following these habits consistently for a week to experience the quickest improvement in your sleep routine. It is only natural that our bodies will adapt to a more appropriate sleep schedule: when we wake up early, we will end up falling asleep earlier as well, improving our circadian rhythm.  Personally, I continue to practice these habits, and as a result, I now wake up early feeling refreshed in the morning, ready to embrace the day with renewed energy ☀ #Rejuvenate #Circadianrhythm #OvercomingProcrastination #Recharge #Unplug

There’s a 𝘀𝗶𝗹𝗲𝗻𝘁 𝗲𝗽𝗶𝗱𝗲𝗺𝗶𝗰 😱 𝗦𝗰𝗿𝗲𝗲𝗻 𝘁𝗶𝗺𝗲. 📱 Did you know that the average person spends about 𝟲-𝟳 𝗵𝗼𝘂𝗿𝘀 𝗮 𝗱𝗮𝘆 looking at a screen? 😦 That’s more than 𝟮 𝗱𝗮𝘆𝘀 𝗼𝗳 𝗮 𝟳 𝗱𝗮𝘆 𝘄𝗲𝗲𝗸!! And it’s not without consequences. As an optometrist and the founder of Ocushield, I’ve seen firsthand the impact excessive screen time can have on our eyes and overall health. Here’s what excessive screen time can lead to: 👀 Digital Eye Strain 🥱 Sleep Disruption 👁️ Long-Term Retinal Damage But fear not, there are ways to protect your eyes and improve your well-being: 1️⃣ 𝗧𝗮𝗸𝗲 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗯𝗿𝗲𝗮𝗸𝘀: Follow the 𝟮𝟬-𝟮𝟬-𝟮𝟬 rule. Every 𝟮𝟬 minutes, look at something 𝟮𝟬 feet away for 𝟮𝟬 seconds. 2️⃣ 𝗔𝗱𝗷𝘂𝘀𝘁 𝘆𝗼𝘂𝗿 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁: Ensure your workspace is 𝘄𝗲𝗹𝗹-𝗹𝗶𝘁 and your screen is not too bright or too dim. 3️⃣ 𝗠𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗱𝗶𝘀𝘁𝗮𝗻𝗰𝗲: Keep your screen at an arm’s length and slightly below eye level to reduce strain. 4️⃣ 𝗕𝗹𝗶𝗻𝗸 𝗼𝗳𝘁𝗲𝗻: We tend to blink less when staring at screens, leading to dry eyes. Make a conscious effort to 𝗯𝗹𝗶𝗻𝗸 𝗺𝗼𝗿𝗲. 5️⃣ 𝗨𝘀𝗲 𝗯𝗹𝘂𝗲 𝗹𝗶𝗴𝗵𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗼𝗻: Consider using blue light filtering products that can help minimise the amount of blue light that reaches your eyes. As someone deeply invested in the health-tech space of eye health and technology, I’m committed to raising awareness about the importance of eye care in our increasingly digital world. It’s not just about recommending products; it’s about educating and empowering individuals to take control of their eye health 🙌 💭 How do you help your eyes?

New Podcast Episode! Episode 7: Sleep is the Foundation of Mental Health Sleep–wake disorders are common, clinically significant, and too often overlooked in psychiatric practice. In this episode, We, Dr Rakesh Jain and Dr Craig Chepke share practical strategies for recognizing and treating conditions such as insomnia, hypersomnia, and obstructive sleep apnea. They review key screening tools, pharmacologic options, and emerging therapeutics like orexin agonists, while underscoring why psychiatrists must take an active role in managing sleep. This is a clinically rich discussion that connects evidence-based knowledge with day-to-day patient care. Episode Highlights: The APA’s guidance on routinely screening all psychiatric patients for sleep–wake disorders Why a simple “How are you sleeping?” isn’t enough — more effective questions to ask in practice Using the Epworth Sleepiness Scale and STOP-BANG questionnaire to guide clinical decision-making The strong link between obstructive sleep apnea and psychiatric disorders including depression, PTSD, bipolar disorder, and ADHD Clinical strategies for managing residual excessive daytime sleepiness when airway therapies fall short FDA-approved pharmacologic options for excessive daytime sleepiness due to obstructive sleep apnea Emerging treatments for narcolepsy and idiopathic hypersomnia, including orexin agonists now in late-stage development Why psychiatrists must take responsibility for diagnosing and treating sleep–wake disorders rather than defaulting to specialists Here is where you find this podcast - https://lnkd.in/gpDPzBAA Spotify: https://lnkd.in/g2v8UU9y Apple Podcasts: https://lnkd.in/gBtwB7Pa Craig Chepke, MD, DFAPA Psych Congress Network

We all know how important consistent sleep is, but the pressures of work and life often don’t allow us to achieve this basic goal. I’ve worked 20-hour shifts during my residency. Forget time for family and friends, I often didn’t even have time to shower or eat. So sleeping for just 3-4 hours had become my new normal. Unfortunately, sleep deprivation has become a part of our work culture, where we often laugh it off or embrace it as a part of the ‘hustle’. We also rank as the second-most sleep-deprived nation worldwide, after Japan. But what we don’t realise is that it is a serious issue that could be causing: - Fatigue and tiredness - Irritability and mood swings - Difficulty concentrating & focusing - Increased risk of obesity and diabetes - Impaired judgment & decision-making - Kidney disease, stroke, and hallucinations This takes a toll on your personal and professional life as well, putting productivity and relationships at risk. But the good news is that avoiding these effects is in your hands. All you need to do is use the S.L.E.E.P framework: ▶ 1. Schedule: Go to bed and wake up at consistent times, even on weekends. This regulates your body's internal clock, making it easier to fall asleep and wake up naturally. ▶ 2. Light: Dim the lights and avoid screens at least an hour before bedtime, as the blue light emitted by these devices can interfere with the production of sleep hormones. ▶ 3. Environment: Make sure your bedroom is quiet, dark, and cool. Consider using blackout curtains, earplugs, or a white noise machine to block out disruptive sounds. ▶ 4. Exercise: Aim for at least 30 minutes of moderate exercise early in the day, and avoid vigorous exercise close to bedtime as it can be stimulating. ▶ 5. Prioritise: Make sleep a priority by practising good sleep hygiene habits: - Make sure your bed is supportive and comfortable - Avoid caffeine or large meals close to bedtime - Establish a relaxing night-time routine - Get some sun right after waking up Bonus Tip: If you can't fall asleep after 20 minutes, get out of bed and do a relaxing activity until you feel tired. Don't lie awake in bed worrying, as this can worsen sleep anxiety. How many hours do you sleep every day? #healthandwellness #workplacehealth #sleep