The Sleepy Secret to Great Performance

“Short sleep equals a shorter life.”*

The strong response to, “9 WAYS TO FALL BACK TO SLEEP WHEN YOU WAKE UP IN THE NIGHT,” motivated me to look more deeply into sleep.

“Every disease that is killing us in developed nations from cancer, alzheimer’s, diabetes, cardiovascular disease, stroke, even suicide, all have significant and causal links to insufficient sleep.” Matthew Walker Ph.D.*

Other results of lack of sleep include lack of productivity, low creativity, and irritability.


If you struggle to fall asleep at night, don’t take naps during the day.

We build up sleepiness during the day. Taking a nap makes it more difficult to go to sleep at night.

Healthy regular naps can increase productivity and alertness by about 34% and 50% respectively. This is true if the naps are part of your regular routine. (Nasa Nap Study)

7 Sleepy Tips:

Over 1 in 3 Americans don’t get enough sleep. (Center for Disease Control)

Women need about 20 minutes more sleep than men. (National Sleep Foundation)

  1. Go to bed and get up at the same time.
  2. Go dark. Turn the lights down an hour before bedtime.
  3. Keep it cool. Keep your bedroom between 65 to 67 degrees fahrenheit.
  4. Get up if you wake up at night. Keep the lights dim. Read. Return to bed when you’re sleepy.
  5. Don’t drink caffeinated drinks after 2 p.m.
  6. Avoid alcohol at night.
  7. Exercise.

How might leaders get enough sleep?

Dr. Matthew Walker’s book, “Why We Sleep.”

CBS News