Sleep Your Way to Better Performance
Here's an experiment in thought: what do you think happens when you look at the reported sleep patterns of a high-powered CEO versus that of an elite athlete?
our bodies are flooded with hormones that jumpstart the recovery process.
Rather than "catch up" on your sleep by adding an hour or two to your nighttime shut-eye or taking the opposite position and trying to get by on less than 7 hours of sleep, aim to take a 30 minute siesta somewhere between 1 and 3 P.M. Taking a nap during this time will more effectively recharge your batteries than trying to nap during any other part of the day or adding an hour to your bedtime.
Feeling sluggish and sleep-deprived in the middle of the day? Try a 20-minute snooze instead of trying to wake up with a heart-pumping workout. The energy burst from the workout will fade quickly and leave you even more exhausted.
Part of a good night's sleep is waking up the right way. Don't rely on a loud alarm clock blasting in your ears for 5 minutes. Instead turn on all the lights you can immediately after your alarm snaps you out of dreamland. Your body's rhythm responds to light, not sound, when it needs to wake up.
Don't oversleep. Going longer than 8 hours in the sack can actually start stressing your body. By that time, you're dehydrated, running on no fuel, and usually have to go to the bathroom. All these things stress the body. Waking up after sleeping 10 to 12 hours will actually feel worse than if you'd gotten up after 7 or 8 hours in bed.
Keep a water bottle bed side. If you get up mid way through the night to go to the bathroom, take a few swigs before going back to sleep. Come morning you'll wake up less dehydrated and feeling fresher.