Make getting a solid eight hours of sleep a priority, as it is the foundation for all other happiness habits and essential for making progress on any topic.
Recognize that the scientific consensus is that the vast majority of people need seven to nine hours of sleep to be completely recharged, and identify your individual requirement within that spectrum.
Actively prioritize sleep in your personal life, treating it as neither negotiable nor optional, but as essential for well-being and performance.
Do not buy into the ‘collective delusion’ that burnout is a necessary price for success, as it leads to forgetting what it means to be truly recharged and engaged in life.
Shift the perception of sleep and well-being from ’nice to have later in life’ to recognizing it as integral to succeeding right now, impacting decision-making and overall performance.
Understand that there is no trade-off between sleep and performance; instead, prioritizing sleep and well-being is integral to succeeding and making high-quality decisions, especially for entrepreneurs.
Understand that for the human operating system, downtime (like sleep) is not a bug but a crucial feature, akin to how machines need minimal downtime but humans thrive with it.
Challenge the cultural notion of ‘I’ll sleep when I’m dead’ by adopting the mindset ‘I’ll sleep when I’m tired,’ recognizing that science indicates insufficient sleep can lead to premature death.
Acknowledge and surrender to sleep as a magical time, recognizing the mystery of life and allowing it to work out unresolved issues from the day.
To commit to improving sleep, break down the goal into micro-steps, pick one or two to start with, stay consistent, and consider getting an accountability partner to keep each other honest.
When aiming to increase sleep, start very small, such as adding just 15 minutes more, to build the habit and gradually experience the positive impact, which will then motivate further improvement.
Develop a certain amount of ruthlessness about priorities, especially regarding activities like watching Netflix, to protect your sleep once you experience how much more you love your life when not sleep-deprived.
Be relentless in saying no to other commitments, even enjoyable ones like dinner with friends, to prioritize sleep, especially as responsibilities increase, recognizing that you cannot say yes to sleep without saying no to other things.
View sleep deprivation as a potential sign of other unaddressed issues; take an inventory of your day to identify and cut activities or commitments that contribute to it.
Establish a transition-to-sleep ritual, starting with just five minutes and gradually increasing, to prepare your body and mind for rest, similar to how parents prepare babies for sleep.
Include a hot bath or shower in your sleep transition ritual, imagining it as washing the day away, both the good and the bad, to signal your body it’s time to surrender to sleep.
Rekindle the ‘romance with sleep’ by wearing dedicated sleepwear, such as beautiful lingerie or a specific t-shirt not used for the gym, to send clear messages to your body about preparing for rest.
Once in bed, ensure absolutely zero screens are present, and instead, read real books that have nothing to do with work, such as novels, spiritual books, or poetry, to disconnect from the day.
End your day by reflecting on and identifying three things you are grateful for, helping to foster a positive mindset before sleep.
Recognize that being awake for 17 hours is comparable to having a blood alcohol level that makes driving unsafe, and avoid working or caring for children in such a state.
If diagnosed with burnout, understand that the medical profession may not have a drug for the problem, and you must change the way you live by prioritizing your well-being.
Support movements to start school later, as it is essential for children to show up completely recharged, preventing exhaustion, lack of attention, and misdiagnosis of conditions like ADD.
Encourage and be open about prioritizing good sleep, helping to shift cultural norms where sleep deprivation is often seen as a badge of honor.