June 3, 2024
The Most UNDERRATED Productivity Booster You're Not Getting Enough Of (Ep. 6)
Do you ever feel like every minute of your day is packed with meetings and things to do? You might try to shut down to spend time with your family or partner at night, but find yourself picking your laptop back up in the evening hours to try to “catch up”?
This evening catch up time starts as, I’ll just get through a few emails, and before you know it, it’s hours later and you find yourself exhausted and needing to get up in just a few short hours to do it all over again.
But what if reclaiming your nights could supercharge your days?
In today’s conversation, I’m going to share how rest is the most underrated productivity hack you’re not getting enough of. We’ll talk about how prioritizing sleep can transform your productivity, creativity and leadership. By the end, you’ll have a list of things you can do to maximize your sleep so you can show up well-rested and focused in both work and in life.
Stop pushing through the fatigue that’s actually holding you back from doing your best work and keeping you stuck in a cycle of exhaustion and underperformance, something none of us can afford.
00:00 Introduction to Reclaiming Your Nights
01:15 Why Rest is Your Productivity Supercharger
02:22 The Fallacy of Hustle Culture
05:07 How to Maximize Your Sleep
08:15 Creating Your Sleep Sanctuary
10:16 Practical Tips for Better Sleep
11:58 A Simple Hack for Consistent Bedtime
Follow me on Instagram for more time management tips
Or send me a DM:
https://www.instagram.com/jenna.piche
LinkedIn:
https://www.linkedin.com/in/jennapiche/
5 Ways to Calm the Calendar Chaos:
https://theothersideofbusy.com/chaos
Transcript
WEBVTT
00:00:00.000 --> 00:00:04.410
Do you ever feel like every minute of your day is packed with meetings and things to do.
00:00:04.860 --> 00:00:13.080
You might try to shut down and spend time with your family or your partner at night, but you find yourself picking up your laptop again in the evening hours, just to try to catch up.
00:00:14.039 --> 00:00:17.370
This evening catch-up time starts as just, oh.
00:00:17.460 --> 00:00:23.800
Maybe through a few emails, maybe with some Netflix in the background and before you know, it it's hours later.
00:00:24.129 --> 00:00:30.280
You find yourself exhausted and needing to get up and just a few short hours to do it all over again.
00:00:31.120 --> 00:00:35.770
But what if reclaiming your nights where the key to supercharging your days?
00:00:36.399 --> 00:00:44.049
In today's conversation, I'm going to share with you how rest is the most underrated productivity hack you're not getting enough of.
00:00:44.450 --> 00:00:49.759
We'll talk about how prioritizing your sleep can help you show up better at work.
00:00:50.240 --> 00:00:53.090
And in your life and get things done faster.
00:00:53.609 --> 00:01:00.270
By the end, you'll have a list of things you can do to maximize your sleep so you can show up well, rested and focused in both work.
00:01:00.750 --> 00:01:01.530
And life.
00:01:02.039 --> 00:01:03.869
Stop pushing through that fatigue.
00:01:03.899 --> 00:01:11.549
That's actually holding you back from doing your best work in keeping you stuck in a cycle of exhaustion and underperformance.
00:01:11.849 --> 00:01:13.829
Something none of us can afford.
00:01:15.530 --> 00:01:20.840
it's easy to feel over-scheduled over tired and some days just over it.
00:01:21.200 --> 00:01:22.549
It's time to ditch the guilt.
00:01:22.640 --> 00:01:26.420
Still get things done and have time left for ourselves.
00:01:26.900 --> 00:01:28.849
And the most important people in our lives.
00:01:29.450 --> 00:01:30.200
How do we do that?
00:01:30.530 --> 00:01:32.120
You're about to find out.
00:01:32.388 --> 00:01:32.867
Hey there.
00:01:32.867 --> 00:01:42.078
My name's Jennifer Shay, and here you'll get the latest bio-hacks mindset shifts and calendar control strategies to help you get to the other side of busy.
00:01:42.468 --> 00:01:48.737
I'll bring you insights on how to get more done during work hours, so you can shut it off and prioritize what truly matters.
00:01:49.278 --> 00:01:55.158
In today's conversation, I'm going to help you understand why sacrificing sleep in the name of getting more done.
00:01:55.727 --> 00:01:58.457
It's actually hurting you more than helping you.
00:01:59.028 --> 00:02:03.287
And how you can get better quality sleep than you have in years.
00:02:03.947 --> 00:02:06.227
Because who wants to show up?
00:02:06.528 --> 00:02:10.578
Feeling exhausted and unfocused, not you.
00:02:10.907 --> 00:02:14.687
And now you don't have to make sure you stick around to the end, the, where I'm going to share with you.
00:02:14.717 --> 00:02:19.848
A ridiculously simple trick to make sure you get to bed exactly when you want to.
00:02:20.487 --> 00:02:21.508
So let's dive in.
00:02:22.348 --> 00:02:27.957
Our culture has a way of making us feel like the hustle and grind is the only way to get ahead.
00:02:28.467 --> 00:02:29.967
But this is really a fallacy.
00:02:30.268 --> 00:02:38.668
And it leaves us feeling stuck because it sells us the lie that if we're continually busy and being productive, we have to be getting more done.
00:02:39.508 --> 00:02:40.587
That's not the case.
00:02:41.068 --> 00:02:45.448
And the reason for this is because it doesn't account for this time, energy paradox.
00:02:45.807 --> 00:02:47.337
You see while our time is fixed.
00:02:47.608 --> 00:02:52.478
We all get the same 168 hours in a week, our energy flexes.
00:02:52.497 --> 00:02:59.068
So the work that you do and how you show up at 8:00 AM might be different from 2:00 PM, 6:00 PM or midnight.
00:02:59.638 --> 00:03:00.568
And you've experienced this.
00:03:00.598 --> 00:03:06.328
If you've ever say tried to stay up late and get something done and just hit a wall where you can't move forward.
00:03:06.987 --> 00:03:10.018
The more we push the more exhausted that we get.
00:03:10.108 --> 00:03:15.027
And if we don't create space to rest, we're just running an empty.
00:03:16.018 --> 00:03:23.397
The CDC says that the average American adult only gets six hours of sleep every night, but we really need seven to nine.
00:03:24.027 --> 00:03:28.527
Do you know what operating on six hours of sleep gives you the cognitive abilities of?
00:03:29.397 --> 00:03:32.127
Someone who is legally intoxicated.
00:03:32.548 --> 00:03:39.177
But I don't know about you, but I don't want to be making important business decisions, life decisions, career decisions, and that kind of fog.
00:03:40.018 --> 00:03:40.737
So.
00:03:41.578 --> 00:03:46.617
What if we could reclaim our nights so we could show up better during the day?
00:03:47.258 --> 00:03:50.078
First, let me tell you why this hustle fallacy is lying to you.
00:03:50.587 --> 00:03:55.627
So there was a study done where they took two groups of workers and they told the first.
00:03:56.018 --> 00:03:57.307
Work 80 hours a week.
00:03:57.967 --> 00:04:02.497
And they told the second, just pretend like you're working 80 hours a week.
00:04:03.668 --> 00:04:11.918
The managers of the two groups could not tell the difference between those who actually worked 80 hours and those who just pretended to do so.
00:04:12.788 --> 00:04:14.768
Even in a 50 hour workweek.
00:04:15.098 --> 00:04:18.548
We're really only getting about 37 productive hours.
00:04:18.668 --> 00:04:25.447
So every extra hour we put in is really only worth about 30 minutes if we're lucky of productive time.
00:04:25.838 --> 00:04:29.648
So there's no noticeable benefit of working beyond 50 hours.
00:04:29.827 --> 00:04:34.088
So these people that say, if I work 80 and you work 40, I'm going to get there twice as fast.
00:04:35.317 --> 00:04:36.577
Aren't telling the truth.
00:04:36.728 --> 00:04:43.627
They're not taking into consideration the energy they need to show up and do the work and be focused during those work hours.
00:04:44.567 --> 00:04:45.617
Here's the honest truth.
00:04:46.158 --> 00:04:49.427
When we're sleep deprived, the work takes longer.
00:04:49.757 --> 00:04:50.898
And the quality.
00:04:51.168 --> 00:04:51.978
Suffers.
00:04:52.697 --> 00:04:57.437
So the biggest takeaway for you here is that rest is not your reward for hard work.
00:04:57.677 --> 00:04:59.478
It's your prerequisite for greatness.
00:04:59.718 --> 00:05:05.937
If you want to show up well in work and in life, the answer all lies in getting a good night's sleep.
00:05:07.108 --> 00:05:12.088
So now that we've established why your sleep is so important and why that hustle fallacy isn't serving you.
00:05:12.358 --> 00:05:14.458
Let's talk about how you can maximize your sleep.
00:05:14.968 --> 00:05:20.247
Here are some tips, so you can get the most restful sleep you've gotten in years.
00:05:20.637 --> 00:05:22.528
Let's start with the ten three, two rule.
00:05:23.127 --> 00:05:24.327
10 hours before bed.
00:05:24.937 --> 00:05:25.798
Cut The caffeine.
00:05:25.858 --> 00:05:26.187
All right.
00:05:26.187 --> 00:05:32.548
So that means that if you're trying to go to bed at 10, you need to be finished up with that coffee, tea, whatever you're having by noon.
00:05:32.877 --> 00:05:36.718
This helps your body move out the caffeine from your system.
00:05:36.718 --> 00:05:38.278
So you can actually fall and stay asleep.
00:05:38.997 --> 00:05:43.858
Three hours before bed close the kitchen and the liquor cabinet.
00:05:44.458 --> 00:05:48.117
So many of us will do late night snacking or have a nightcap.
00:05:48.117 --> 00:05:55.228
And this is really sabotaging our sleep because our body needs to start metabolizing that before we fall asleep.
00:05:55.588 --> 00:05:58.617
First it's easier to metabolize those things as we are setting up right.
00:05:58.708 --> 00:06:00.057
And not laying down sleeping.
00:06:00.387 --> 00:06:09.358
But secondly, if our body hasn't started metabolizing that before we go to sleep, it pushes off all the repair work it needs to do while we're asleep.
00:06:09.627 --> 00:06:11.968
Because it's digesting that food and liquor.
00:06:12.327 --> 00:06:12.507
All right.
00:06:12.538 --> 00:06:14.067
So three hours before bed.
00:06:14.598 --> 00:06:16.858
close the kitchen close the liquor cabinet.
00:06:17.338 --> 00:06:19.588
And finally two hours before bed.
00:06:19.588 --> 00:06:22.408
I cut all the screens and the overhead lighting.
00:06:22.677 --> 00:06:25.348
Now this is one that I know a lot of people struggle with.
00:06:25.588 --> 00:06:27.387
We stay up late and watch Netflix.
00:06:27.387 --> 00:06:28.737
We scroll our phones.
00:06:29.038 --> 00:06:34.737
Hopefully we are escaping email with this episode, but here's why that sabotages us.
00:06:35.458 --> 00:06:40.497
The blue light from our devices and some of our led overhead lighting.
00:06:40.858 --> 00:06:42.028
Hits our retina.
00:06:42.387 --> 00:06:51.627
And confuses our brain into thinking that it's still daylight, that we need more energy, more cortisol to pump things and keep us moving.
00:06:52.048 --> 00:06:59.877
But what it suppresses in that is our melatonin and our body needs to produce melatonin to fall asleep and stay asleep.
00:07:00.267 --> 00:07:06.298
So the more blue light you get closer to bed, the harder it is to produce melatonin, which is the hormone.
00:07:06.327 --> 00:07:10.348
Your body needs to really encourage a restful night's sleep.
00:07:10.827 --> 00:07:14.458
So by cutting screens and overhead lights, two hours before bed.
00:07:14.817 --> 00:07:18.298
You're allowing your body to go through its natural circadian rhythm.
00:07:18.747 --> 00:07:24.487
Producing melatonin and falling asleep.= Now you might say Jenna, there's no way I can back it up two hours.
00:07:24.517 --> 00:07:25.447
I have my phone in bed.
00:07:26.077 --> 00:07:27.877
Let's just make incremental progress.
00:07:28.208 --> 00:07:34.687
If you are in bed with your phone, can you move the charger across the room or better yet into the bathroom?
00:07:35.197 --> 00:07:37.298
And put it there 15 minutes before bed.
00:07:38.017 --> 00:07:41.437
Can you back up 15 minutes every week.
00:07:41.798 --> 00:07:43.807
So that eventually you get to an hour.
00:07:44.257 --> 00:07:45.487
And then two hours.
00:07:45.798 --> 00:07:51.077
Can you turn it to gray scale so that it's not so exciting to scroll through.
00:07:51.437 --> 00:07:53.327
And you ended up shutting it off anyway.
00:07:53.377 --> 00:07:53.677
All right.
00:07:53.708 --> 00:08:02.767
This blue light piece is really helpful, but there's also just the dopamine hit that we get from scrolling, social media or watching Netflix before bed.
00:08:03.098 --> 00:08:06.908
That isn't helping her body calm down for a restful night's sleep.
00:08:08.708 --> 00:08:08.978
All right.
00:08:08.978 --> 00:08:14.137
So in addition to that 10, three, two rule, I also have a few other tips for you.
00:08:15.218 --> 00:08:17.978
Maximize your sleep environment.
00:08:18.307 --> 00:08:19.478
So what does this look like?
00:08:19.627 --> 00:08:23.137
Well, ideally we sleep in a pretty cool room.
00:08:23.468 --> 00:08:25.838
The body sleeps best and deepest.
00:08:25.867 --> 00:08:29.528
If our room is kept between 60 and 68 degrees Fahrenheit.
00:08:29.827 --> 00:08:36.668
So if your room is at 70 to 75, your body isn't able to cool down and really get the deepest rest that it can.
00:08:37.028 --> 00:08:39.337
So be mindful of the temperature of your room.
00:08:40.028 --> 00:08:47.508
The next thing you can do is get blackout shades, especially in the summertime when it can be light out until 8 39.
00:08:47.807 --> 00:08:51.048
It can be really hard to fall asleep, especially if you're planning an early bedtime.
00:08:51.798 --> 00:08:57.947
So blackout shades allow you to black out any remnants of the sunset so that you can go to bed.
00:08:57.947 --> 00:08:59.118
When you say you want to.
00:08:59.477 --> 00:09:06.467
It will also allow you to stay asleep longer because you're not getting those remnants of the sunshine coming in.
00:09:07.008 --> 00:09:14.118
As you're trying to get those last few moments of sleep, they're also really helpful on nights where we have a full moon and it's bright outside.
00:09:14.538 --> 00:09:19.727
Again, the light coming from other areas is a signal to our brain that we need to be awake.
00:09:20.177 --> 00:09:27.317
So the blackout shades really help us keep the room dark, which is better and sustainable for a good night's sleep.
00:09:28.028 --> 00:09:33.488
Another key part of having a sleep sanctuary is moving your phone out of the bedroom.
00:09:33.817 --> 00:09:44.467
We mentioned this earlier, but it goes worth repeating that having your phone next to the bed encourages you to be on your phone right before you go to sleep and be on it.
00:09:44.467 --> 00:09:45.518
First thing, when you wake up.
00:09:45.918 --> 00:09:48.827
There's also a light that comes when your phone is charging.
00:09:48.827 --> 00:09:54.437
And so that light emits some brightness in your room when you want completely dark room to sleep.
00:09:54.947 --> 00:10:03.408
So by putting your phone in another room in the bathroom, outside of the bedroom, you're not only getting rid of the light that might come from the phone.
00:10:03.648 --> 00:10:09.648
You're banning that idea of I can be on my phone right before bed, or first thing when I wake up.
00:10:10.727 --> 00:10:15.707
And you're also eliminating any distraction from settling into a good night's sleep.
00:10:16.368 --> 00:10:24.437
Another question you can ask yourself to prepare for your best sleep is how can I best prepare my body and my mind for bed.
00:10:24.918 --> 00:10:29.298
Alright, this is typically not watching some thriller on Netflix right before you go to sleep.
00:10:29.597 --> 00:10:31.217
That gets your heart rate going.
00:10:31.668 --> 00:10:36.467
What we want to do is slow down our body, slow down our mind.
00:10:36.498 --> 00:10:38.717
So some ideas of how you might do that.
00:10:39.288 --> 00:10:40.278
Take a warm bath.
00:10:40.788 --> 00:10:41.837
Do a meditation.
00:10:42.197 --> 00:10:48.437
Have a conversation with your partner or a family member rather than scrolling social media on your phone.
00:10:48.957 --> 00:10:50.368
Maybe some gentle yoga.
00:10:50.817 --> 00:10:54.508
Anything that slows down your mind from the day.
00:10:54.898 --> 00:11:04.618
And slows down your heart rate in your body will really help you settle in so that when you lay your head on the pillow, you're more likely to fall asleep and stay asleep.
00:11:05.668 --> 00:11:11.398
In a moment I'm going to share with you a silly, simple hack you can use to guarantee you get to bed on time.
00:11:11.677 --> 00:11:15.278
But first, if you're ready to put away the work and prioritize sleep.
00:11:15.758 --> 00:11:16.418
Awesome.
00:11:16.998 --> 00:11:23.207
But I know some of us need a little bit more help letting go of how we can cut the work down at night.
00:11:23.477 --> 00:11:29.028
Or on weekends and still keep up with all the things and not get overwhelmed or feel buried.
00:11:30.077 --> 00:11:32.418
So I've put together something really valuable for you.
00:11:32.748 --> 00:11:35.597
It's called five strategies to calm the calendar chaos.
00:11:36.258 --> 00:11:44.538
In it, I'll share with you a template on how you can eliminate automate or delegate some of those things on your list that are hogging all of your time.
00:11:44.837 --> 00:11:48.018
So you can create more space to do the meaningful work.
00:11:48.587 --> 00:11:53.567
And then you feel like you can shut it off and prioritize life outside of work and sleep.
00:11:54.048 --> 00:11:58.697
You can sign up for that@theothersideofbusy.com slash chaos, or just click the link in the show notes.
00:11:59.057 --> 00:11:59.418
All right.
00:11:59.418 --> 00:12:08.177
Here's a ridiculously simple hack to help you honor a consistent bedtime without sabotaging yourself with a Netflix marathon or getting caught in email.
00:12:09.138 --> 00:12:09.557
Set.
00:12:09.557 --> 00:12:10.548
a reverse.
00:12:10.908 --> 00:12:11.418
Alarm.
00:12:12.087 --> 00:12:17.217
Like you set an alarm for when you wake up, you can set an alarm for when you should start to get ready for bed.
00:12:18.118 --> 00:12:23.217
Think about how long you need to wrap things up and get your mind and body ready for sleep.
00:12:23.577 --> 00:12:24.597
Is that 10 minutes?
00:12:24.597 --> 00:12:25.738
Is it 30 minutes?
00:12:26.138 --> 00:12:29.018
Then take your bedtime and subtract that prep time.
00:12:29.498 --> 00:12:32.258
And set a bedtime routine alarm on your phone.
00:12:32.918 --> 00:12:35.408
For example, I like to be up at 5:00 AM, ideally.
00:12:35.408 --> 00:12:37.118
So I'm asleep by nine.
00:12:37.658 --> 00:12:39.638
I like 30 minutes to get ready for bed.
00:12:39.847 --> 00:12:41.977
I take about 20 of these to read.
00:12:42.307 --> 00:12:44.707
Before turning off my lamp and closing my eyes.
00:12:44.738 --> 00:12:44.918
All right.
00:12:44.947 --> 00:12:48.668
So my bedtime routine alarm goes off at eight 30.
00:12:49.028 --> 00:12:58.748
This practice might feel a little weird at first, but I promise you the more that you honor this, the more you're going to be able to show up each day with renewed focus and clarity.
00:12:59.587 --> 00:13:00.878
I hope you found something today.
00:13:00.878 --> 00:13:08.197
That's extremely valuable and you move forward, prioritizing your rest so you can show up as your best self in work and in life.
00:13:09.067 --> 00:13:10.538
Please, let me know what's been helpful.
00:13:10.538 --> 00:13:12.697
You can shoot me a DM on Instagram.
00:13:12.727 --> 00:13:13.957
I'm at Jenna dot Pasha.
00:13:14.618 --> 00:13:16.447
Or you can just click the link in the show notes.
00:13:16.817 --> 00:13:21.467
All right, until next time may the work you do create the meaning and the life that you deserve.
00:13:21.918 --> 00:13:22.697
I'm rooting for you.
00:00:00.000 --> 00:00:04.410
Do you ever feel like every minute of your day is packed with meetings and things to do.
00:00:04.860 --> 00:00:13.080
You might try to shut down and spend time with your family or your partner at night, but you find yourself picking up your laptop again in the evening hours, just to try to catch up.
00:00:14.039 --> 00:00:17.370
This evening catch-up time starts as just, oh.
00:00:17.460 --> 00:00:23.800
Maybe through a few emails, maybe with some Netflix in the background and before you know, it it's hours later.
00:00:24.129 --> 00:00:30.280
You find yourself exhausted and needing to get up and just a few short hours to do it all over again.
00:00:31.120 --> 00:00:35.770
But what if reclaiming your nights where the key to supercharging your days?
00:00:36.399 --> 00:00:44.049
In today's conversation, I'm going to share with you how rest is the most underrated productivity hack you're not getting enough of.
00:00:44.450 --> 00:00:49.759
We'll talk about how prioritizing your sleep can help you show up better at work.
00:00:50.240 --> 00:00:53.090
And in your life and get things done faster.
00:00:53.609 --> 00:01:00.270
By the end, you'll have a list of things you can do to maximize your sleep so you can show up well, rested and focused in both work.
00:01:00.750 --> 00:01:01.530
And life.
00:01:02.039 --> 00:01:03.869
Stop pushing through that fatigue.
00:01:03.899 --> 00:01:11.549
That's actually holding you back from doing your best work in keeping you stuck in a cycle of exhaustion and underperformance.
00:01:11.849 --> 00:01:13.829
Something none of us can afford.
00:01:15.530 --> 00:01:20.840
it's easy to feel over-scheduled over tired and some days just over it.
00:01:21.200 --> 00:01:22.549
It's time to ditch the guilt.
00:01:22.640 --> 00:01:26.420
Still get things done and have time left for ourselves.
00:01:26.900 --> 00:01:28.849
And the most important people in our lives.
00:01:29.450 --> 00:01:30.200
How do we do that?
00:01:30.530 --> 00:01:32.120
You're about to find out.
00:01:32.388 --> 00:01:32.867
Hey there.
00:01:32.867 --> 00:01:42.078
My name's Jennifer Shay, and here you'll get the latest bio-hacks mindset shifts and calendar control strategies to help you get to the other side of busy.
00:01:42.468 --> 00:01:48.737
I'll bring you insights on how to get more done during work hours, so you can shut it off and prioritize what truly matters.
00:01:49.278 --> 00:01:55.158
In today's conversation, I'm going to help you understand why sacrificing sleep in the name of getting more done.
00:01:55.727 --> 00:01:58.457
It's actually hurting you more than helping you.
00:01:59.028 --> 00:02:03.287
And how you can get better quality sleep than you have in years.
00:02:03.947 --> 00:02:06.227
Because who wants to show up?
00:02:06.528 --> 00:02:10.578
Feeling exhausted and unfocused, not you.
00:02:10.907 --> 00:02:14.687
And now you don't have to make sure you stick around to the end, the, where I'm going to share with you.
00:02:14.717 --> 00:02:19.848
A ridiculously simple trick to make sure you get to bed exactly when you want to.
00:02:20.487 --> 00:02:21.508
So let's dive in.
00:02:22.348 --> 00:02:27.957
Our culture has a way of making us feel like the hustle and grind is the only way to get ahead.
00:02:28.467 --> 00:02:29.967
But this is really a fallacy.
00:02:30.268 --> 00:02:38.668
And it leaves us feeling stuck because it sells us the lie that if we're continually busy and being productive, we have to be getting more done.
00:02:39.508 --> 00:02:40.587
That's not the case.
00:02:41.068 --> 00:02:45.448
And the reason for this is because it doesn't account for this time, energy paradox.
00:02:45.807 --> 00:02:47.337
You see while our time is fixed.
00:02:47.608 --> 00:02:52.478
We all get the same 168 hours in a week, our energy flexes.
00:02:52.497 --> 00:02:59.068
So the work that you do and how you show up at 8:00 AM might be different from 2:00 PM, 6:00 PM or midnight.
00:02:59.638 --> 00:03:00.568
And you've experienced this.
00:03:00.598 --> 00:03:06.328
If you've ever say tried to stay up late and get something done and just hit a wall where you can't move forward.
00:03:06.987 --> 00:03:10.018
The more we push the more exhausted that we get.
00:03:10.108 --> 00:03:15.027
And if we don't create space to rest, we're just running an empty.
00:03:16.018 --> 00:03:23.397
The CDC says that the average American adult only gets six hours of sleep every night, but we really need seven to nine.
00:03:24.027 --> 00:03:28.527
Do you know what operating on six hours of sleep gives you the cognitive abilities of?
00:03:29.397 --> 00:03:32.127
Someone who is legally intoxicated.
00:03:32.548 --> 00:03:39.177
But I don't know about you, but I don't want to be making important business decisions, life decisions, career decisions, and that kind of fog.
00:03:40.018 --> 00:03:40.737
So.
00:03:41.578 --> 00:03:46.617
What if we could reclaim our nights so we could show up better during the day?
00:03:47.258 --> 00:03:50.078
First, let me tell you why this hustle fallacy is lying to you.
00:03:50.587 --> 00:03:55.627
So there was a study done where they took two groups of workers and they told the first.
00:03:56.018 --> 00:03:57.307
Work 80 hours a week.
00:03:57.967 --> 00:04:02.497
And they told the second, just pretend like you're working 80 hours a week.
00:04:03.668 --> 00:04:11.918
The managers of the two groups could not tell the difference between those who actually worked 80 hours and those who just pretended to do so.
00:04:12.788 --> 00:04:14.768
Even in a 50 hour workweek.
00:04:15.098 --> 00:04:18.548
We're really only getting about 37 productive hours.
00:04:18.668 --> 00:04:25.447
So every extra hour we put in is really only worth about 30 minutes if we're lucky of productive time.
00:04:25.838 --> 00:04:29.648
So there's no noticeable benefit of working beyond 50 hours.
00:04:29.827 --> 00:04:34.088
So these people that say, if I work 80 and you work 40, I'm going to get there twice as fast.
00:04:35.317 --> 00:04:36.577
Aren't telling the truth.
00:04:36.728 --> 00:04:43.627
They're not taking into consideration the energy they need to show up and do the work and be focused during those work hours.
00:04:44.567 --> 00:04:45.617
Here's the honest truth.
00:04:46.158 --> 00:04:49.427
When we're sleep deprived, the work takes longer.
00:04:49.757 --> 00:04:50.898
And the quality.
00:04:51.168 --> 00:04:51.978
Suffers.
00:04:52.697 --> 00:04:57.437
So the biggest takeaway for you here is that rest is not your reward for hard work.
00:04:57.677 --> 00:04:59.478
It's your prerequisite for greatness.
00:04:59.718 --> 00:05:05.937
If you want to show up well in work and in life, the answer all lies in getting a good night's sleep.
00:05:07.108 --> 00:05:12.088
So now that we've established why your sleep is so important and why that hustle fallacy isn't serving you.
00:05:12.358 --> 00:05:14.458
Let's talk about how you can maximize your sleep.
00:05:14.968 --> 00:05:20.247
Here are some tips, so you can get the most restful sleep you've gotten in years.
00:05:20.637 --> 00:05:22.528
Let's start with the ten three, two rule.
00:05:23.127 --> 00:05:24.327
10 hours before bed.
00:05:24.937 --> 00:05:25.798
Cut The caffeine.
00:05:25.858 --> 00:05:26.187
All right.
00:05:26.187 --> 00:05:32.548
So that means that if you're trying to go to bed at 10, you need to be finished up with that coffee, tea, whatever you're having by noon.
00:05:32.877 --> 00:05:36.718
This helps your body move out the caffeine from your system.
00:05:36.718 --> 00:05:38.278
So you can actually fall and stay asleep.
00:05:38.997 --> 00:05:43.858
Three hours before bed close the kitchen and the liquor cabinet.
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So many of us will do late night snacking or have a nightcap.
00:05:48.117 --> 00:05:55.228
And this is really sabotaging our sleep because our body needs to start metabolizing that before we fall asleep.
00:05:55.588 --> 00:05:58.617
First it's easier to metabolize those things as we are setting up right.
00:05:58.708 --> 00:06:00.057
And not laying down sleeping.
00:06:00.387 --> 00:06:09.358
But secondly, if our body hasn't started metabolizing that before we go to sleep, it pushes off all the repair work it needs to do while we're asleep.
00:06:09.627 --> 00:06:11.968
Because it's digesting that food and liquor.
00:06:12.327 --> 00:06:12.507
All right.
00:06:12.538 --> 00:06:14.067
So three hours before bed.
00:06:14.598 --> 00:06:16.858
close the kitchen close the liquor cabinet.
00:06:17.338 --> 00:06:19.588
And finally two hours before bed.
00:06:19.588 --> 00:06:22.408
I cut all the screens and the overhead lighting.
00:06:22.677 --> 00:06:25.348
Now this is one that I know a lot of people struggle with.
00:06:25.588 --> 00:06:27.387
We stay up late and watch Netflix.
00:06:27.387 --> 00:06:28.737
We scroll our phones.
00:06:29.038 --> 00:06:34.737
Hopefully we are escaping email with this episode, but here's why that sabotages us.
00:06:35.458 --> 00:06:40.497
The blue light from our devices and some of our led overhead lighting.
00:06:40.858 --> 00:06:42.028
Hits our retina.
00:06:42.387 --> 00:06:51.627
And confuses our brain into thinking that it's still daylight, that we need more energy, more cortisol to pump things and keep us moving.
00:06:52.048 --> 00:06:59.877
But what it suppresses in that is our melatonin and our body needs to produce melatonin to fall asleep and stay asleep.
00:07:00.267 --> 00:07:06.298
So the more blue light you get closer to bed, the harder it is to produce melatonin, which is the hormone.
00:07:06.327 --> 00:07:10.348
Your body needs to really encourage a restful night's sleep.
00:07:10.827 --> 00:07:14.458
So by cutting screens and overhead lights, two hours before bed.
00:07:14.817 --> 00:07:18.298
You're allowing your body to go through its natural circadian rhythm.
00:07:18.747 --> 00:07:24.487
Producing melatonin and falling asleep.= Now you might say Jenna, there's no way I can back it up two hours.
00:07:24.517 --> 00:07:25.447
I have my phone in bed.
00:07:26.077 --> 00:07:27.877
Let's just make incremental progress.
00:07:28.208 --> 00:07:34.687
If you are in bed with your phone, can you move the charger across the room or better yet into the bathroom?
00:07:35.197 --> 00:07:37.298
And put it there 15 minutes before bed.
00:07:38.017 --> 00:07:41.437
Can you back up 15 minutes every week.
00:07:41.798 --> 00:07:43.807
So that eventually you get to an hour.
00:07:44.257 --> 00:07:45.487
And then two hours.
00:07:45.798 --> 00:07:51.077
Can you turn it to gray scale so that it's not so exciting to scroll through.
00:07:51.437 --> 00:07:53.327
And you ended up shutting it off anyway.
00:07:53.377 --> 00:07:53.677
All right.
00:07:53.708 --> 00:08:02.767
This blue light piece is really helpful, but there's also just the dopamine hit that we get from scrolling, social media or watching Netflix before bed.
00:08:03.098 --> 00:08:06.908
That isn't helping her body calm down for a restful night's sleep.
00:08:08.708 --> 00:08:08.978
All right.
00:08:08.978 --> 00:08:14.137
So in addition to that 10, three, two rule, I also have a few other tips for you.
00:08:15.218 --> 00:08:17.978
Maximize your sleep environment.
00:08:18.307 --> 00:08:19.478
So what does this look like?
00:08:19.627 --> 00:08:23.137
Well, ideally we sleep in a pretty cool room.
00:08:23.468 --> 00:08:25.838
The body sleeps best and deepest.
00:08:25.867 --> 00:08:29.528
If our room is kept between 60 and 68 degrees Fahrenheit.
00:08:29.827 --> 00:08:36.668
So if your room is at 70 to 75, your body isn't able to cool down and really get the deepest rest that it can.
00:08:37.028 --> 00:08:39.337
So be mindful of the temperature of your room.
00:08:40.028 --> 00:08:47.508
The next thing you can do is get blackout shades, especially in the summertime when it can be light out until 8 39.
00:08:47.807 --> 00:08:51.048
It can be really hard to fall asleep, especially if you're planning an early bedtime.
00:08:51.798 --> 00:08:57.947
So blackout shades allow you to black out any remnants of the sunset so that you can go to bed.
00:08:57.947 --> 00:08:59.118
When you say you want to.
00:08:59.477 --> 00:09:06.467
It will also allow you to stay asleep longer because you're not getting those remnants of the sunshine coming in.
00:09:07.008 --> 00:09:14.118
As you're trying to get those last few moments of sleep, they're also really helpful on nights where we have a full moon and it's bright outside.
00:09:14.538 --> 00:09:19.727
Again, the light coming from other areas is a signal to our brain that we need to be awake.
00:09:20.177 --> 00:09:27.317
So the blackout shades really help us keep the room dark, which is better and sustainable for a good night's sleep.
00:09:28.028 --> 00:09:33.488
Another key part of having a sleep sanctuary is moving your phone out of the bedroom.
00:09:33.817 --> 00:09:44.467
We mentioned this earlier, but it goes worth repeating that having your phone next to the bed encourages you to be on your phone right before you go to sleep and be on it.
00:09:44.467 --> 00:09:45.518
First thing, when you wake up.
00:09:45.918 --> 00:09:48.827
There's also a light that comes when your phone is charging.
00:09:48.827 --> 00:09:54.437
And so that light emits some brightness in your room when you want completely dark room to sleep.
00:09:54.947 --> 00:10:03.408
So by putting your phone in another room in the bathroom, outside of the bedroom, you're not only getting rid of the light that might come from the phone.
00:10:03.648 --> 00:10:09.648
You're banning that idea of I can be on my phone right before bed, or first thing when I wake up.
00:10:10.727 --> 00:10:15.707
And you're also eliminating any distraction from settling into a good night's sleep.
00:10:16.368 --> 00:10:24.437
Another question you can ask yourself to prepare for your best sleep is how can I best prepare my body and my mind for bed.
00:10:24.918 --> 00:10:29.298
Alright, this is typically not watching some thriller on Netflix right before you go to sleep.
00:10:29.597 --> 00:10:31.217
That gets your heart rate going.
00:10:31.668 --> 00:10:36.467
What we want to do is slow down our body, slow down our mind.
00:10:36.498 --> 00:10:38.717
So some ideas of how you might do that.
00:10:39.288 --> 00:10:40.278
Take a warm bath.
00:10:40.788 --> 00:10:41.837
Do a meditation.
00:10:42.197 --> 00:10:48.437
Have a conversation with your partner or a family member rather than scrolling social media on your phone.
00:10:48.957 --> 00:10:50.368
Maybe some gentle yoga.
00:10:50.817 --> 00:10:54.508
Anything that slows down your mind from the day.
00:10:54.898 --> 00:11:04.618
And slows down your heart rate in your body will really help you settle in so that when you lay your head on the pillow, you're more likely to fall asleep and stay asleep.
00:11:05.668 --> 00:11:11.398
In a moment I'm going to share with you a silly, simple hack you can use to guarantee you get to bed on time.
00:11:11.677 --> 00:11:15.278
But first, if you're ready to put away the work and prioritize sleep.
00:11:15.758 --> 00:11:16.418
Awesome.
00:11:16.998 --> 00:11:23.207
But I know some of us need a little bit more help letting go of how we can cut the work down at night.
00:11:23.477 --> 00:11:29.028
Or on weekends and still keep up with all the things and not get overwhelmed or feel buried.
00:11:30.077 --> 00:11:32.418
So I've put together something really valuable for you.
00:11:32.748 --> 00:11:35.597
It's called five strategies to calm the calendar chaos.
00:11:36.258 --> 00:11:44.538
In it, I'll share with you a template on how you can eliminate automate or delegate some of those things on your list that are hogging all of your time.
00:11:44.837 --> 00:11:48.018
So you can create more space to do the meaningful work.
00:11:48.587 --> 00:11:53.567
And then you feel like you can shut it off and prioritize life outside of work and sleep.
00:11:54.048 --> 00:11:58.697
You can sign up for that@theothersideofbusy.com slash chaos, or just click the link in the show notes.
00:11:59.057 --> 00:11:59.418
All right.
00:11:59.418 --> 00:12:08.177
Here's a ridiculously simple hack to help you honor a consistent bedtime without sabotaging yourself with a Netflix marathon or getting caught in email.
00:12:09.138 --> 00:12:09.557
Set.
00:12:09.557 --> 00:12:10.548
a reverse.
00:12:10.908 --> 00:12:11.418
Alarm.
00:12:12.087 --> 00:12:17.217
Like you set an alarm for when you wake up, you can set an alarm for when you should start to get ready for bed.
00:12:18.118 --> 00:12:23.217
Think about how long you need to wrap things up and get your mind and body ready for sleep.
00:12:23.577 --> 00:12:24.597
Is that 10 minutes?
00:12:24.597 --> 00:12:25.738
Is it 30 minutes?
00:12:26.138 --> 00:12:29.018
Then take your bedtime and subtract that prep time.
00:12:29.498 --> 00:12:32.258
And set a bedtime routine alarm on your phone.
00:12:32.918 --> 00:12:35.408
For example, I like to be up at 5:00 AM, ideally.
00:12:35.408 --> 00:12:37.118
So I'm asleep by nine.
00:12:37.658 --> 00:12:39.638
I like 30 minutes to get ready for bed.
00:12:39.847 --> 00:12:41.977
I take about 20 of these to read.
00:12:42.307 --> 00:12:44.707
Before turning off my lamp and closing my eyes.
00:12:44.738 --> 00:12:44.918
All right.
00:12:44.947 --> 00:12:48.668
So my bedtime routine alarm goes off at eight 30.
00:12:49.028 --> 00:12:58.748
This practice might feel a little weird at first, but I promise you the more that you honor this, the more you're going to be able to show up each day with renewed focus and clarity.
00:12:59.587 --> 00:13:00.878
I hope you found something today.
00:13:00.878 --> 00:13:08.197
That's extremely valuable and you move forward, prioritizing your rest so you can show up as your best self in work and in life.
00:13:09.067 --> 00:13:10.538
Please, let me know what's been helpful.
00:13:10.538 --> 00:13:12.697
You can shoot me a DM on Instagram.
00:13:12.727 --> 00:13:13.957
I'm at Jenna dot Pasha.
00:13:14.618 --> 00:13:16.447
Or you can just click the link in the show notes.
00:13:16.817 --> 00:13:21.467
All right, until next time may the work you do create the meaning and the life that you deserve.
00:13:21.918 --> 00:13:22.697
I'm rooting for you.
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