This article was written by The Oracles member James Swanwick, who is an author, entrepreneur, co-founder of Swanwick Sleep, and CEO of The 30-Day No Alcohol Challenge.
Sleep is critical for high performance. Deep down, everybody knows this. But, it tends to be the first thing neglected during busy, high-stress periods. People require quality sleep—especially entrepreneurs, who need that one-percent edge to beat the competition.
If you catch yourself reaching that third cup of coffee just to get through the morning, take note. Here are 13 ways to tweak your daytime routine, optimize your sleep, and take full control of your life and business.
1. Wear blue-light blocking glasses at night.
Most of us know that staring at electronics before bed disrupts your sleep. But who wants to give up their smartphones, computers screens, and televisions in the evening? Not me.
You can still use your electronics and sleep better by wearing these blue-light blocking glasses made by my company. They block the artificial blue light from electronics which normally suppresses your sleep hormone, melatonin. Your body will naturally prepare for deep restorative sleep with minimal effort, leaving you focused and energized the next morning.
2. Have a morning routine.
Use a dawn simulator for a consistent wake time, ideally 90 minutes before starting work. Resist the temptation to immediately check emails and messages—you’re not fully alert to process or respond to them properly. Plus, your stress hormone, cortisol, is at its peak. Leave it for 15 to 90 minutes until you’re fully awake, hydrated, and fueled. If you feel the need for some mental stimulation, play Lumosity, read a book, or listen to a podcast.
3. Try morning exercise.
Appalachian State University found that morning workouts support the best sleep at night. Those who exercised at 7 a.m. slept longer and deeper than two groups that trained at 1 p.m. or 7 p.m.
You don’t have to destroy yourself with high-intensity training; do some stretching or yoga. If proximity isn’t an issue, walk or cycle to work.
4. Get more sunlight.
Science proves that getting more sunlight helps you sleep better at night. Sunlight boosts serotonin levels, sets the body clock to daytime, improves alertness, and boosts performance. Stand in the sun (or fresh air, if it’s cold) with your morning coffee, and get your day off to the right start.
5. Hack your office.
If you’re stuck in an office away from natural light, try to sit by…