Do you want to improve the performance of your daily life? In the first part of our series, “How to become a High-Performer? Part I,” we discussed the scientifically proven methods that can help you reach your highest performance potential. Continuing with these methods, in part II we’ll discuss how to integrate new habits into your daily life to retrain your body and achieve your maximum performance potential. This guidance is based on Ayurvedic recommendations as well as the experience of high-performers. Remember to use the information below as a guideline and to adjust to your individual needs!
As you learned in the previous article Part I, evening activities have an enormous impact on performance level next day.
Guidance For The Best Sleep Quality
#1 Dinner time: The best time to eat your evening meal is four hours before sleep. On average this is the period from 6-8 p. m. When you eat later than 8:30 p. m., you’ll notice a heaviness in your stomach next morning. This density can not only affect your performance the next day but the quality of your sleep as well.
#2 For dinner, eat light digestible food: The best dinner choice is a plant-based meal. For the adequate rest, you should avoid eating heavy or meat-based meals like pasta or steak. Going to bed after having a heavy meal will cause difficulties when falling asleep. For delicious plant-based recipes, check out: https://bemedique.com/recipes/.
#3 Plan your bedtime: Calculate your bedtime based on when you have to wake up. This will ensure that you have the time to complete 5 repetitions of all sleep cycle stages (roughly, 7:30 hours). Set an alarm that reminds you 2 hours and 1 hour before bedtime, so you have enough time to prepare yourself for sleep. How to calculate when to go to bed: http://sleepyti.me/
#4 Avoid stimulants: Avoid stimulants like caffeine (e.g., coffee, black tea, and green tea) and nicotine close to bedtime as well as alcohol. Although it is well known that alcohol can help you fall asleep faster, it can severely disturb sleep in the second half of the night when the body starts to digest the alcohol.
#6 Drink warm herbal tea: Have a cup of warm herbal tea, it will help relax and warm the body. However, you want to avoid consuming liquids right before sleep because nighttime urination will interrupt your sleep. You’ll want to drink your final evening drink at least one hour before bedtime.
#7 Have the digital – detox: Spend at least the hour before sleep without TV, electronic notebooks, tablets, and phones. Remember that artificial blue light has a disruptive effect on sleep. Dim your overhead lights and lamps. This too will promote the production of the sleep hormone melatonin.
#8 Allow for yoga + meditation, reflecting, massage, and shower 1 hour before sleep
- Yoga + Meditation: Meditate for 5-10 minutes. Try to avoid emotionally upsetting conversations and activities before going to sleep. You can combine yoga with meditation or go for a walk. Light exercise, like yoga and walking, can help you fall asleep and improve your sleep quality. Avoid exhausting workouts close to bedtime. Learn more about the positive effects of meditation in our article, “Anti-Aging Effects of Meditation.” And learn how yoga can improve your performance in the article, “Surprising Benefits of Yoga – Weight Loss & Better Performance.”
- Take a warm shower or a relaxing warm bath with essential oils.
- Foot massage: Indulge yourself with a relaxing foot massage with warm oil, like sesame oil, put on cozy, cuddly socks (especially pleasant if you have cold feet).
- Write in a diary or journal: What was good today, what did you learn, what are you grateful for? Reflect on the day and then let it go!
#9 Bring fresh air to the bedroom: Fresh air promotes a good night’s sleep.
#10 Ensure a noiseless environment: Use earplugs to block sounds if necessary.
If you are not used to going to bed between 9 p.m. and 10:30 p.m. as recommended, follow the 15-minute rule. Go to bed 15 minutes earlier every day, and after just four nights you’ll be in bed an hour earlier than usual!
Guidance For A Better Day Start
#1 Wake up early: It is recommended to get up with the first rays of sunshine. As discussed in Part I of the article “How to Become a High-Performer” the best time to get up is between 5 a.m. and 7:30 a.m.
#2 Wake up with a smile and gratitude: Psychologists have noted that smiling can change your brain chemistry. This can happen even when smiling for no real reason or if you’re in a bad mood. Smile for 10 seconds and then get out of bed. Smiling is the best way to start a day!
#3 Let the light in: Since melatonin level decreases when it’s bright, open all curtains/blinds as soon as you wake up or turn on the light. It will help to bring down the melatonin production and become alert. You can also leave the curtains open in the evening so that you can be gently woken up by natural light in the morning. A white light alarm clock can also be very helpful.
#4 Drink a glass of fresh water: Drink a glass of room temperature to warm water to help wake the body and stimulate peristalsis of the bowel.
#5 Do Yoga: A short yoga session or some easy physical exercises will do a world of good. Select a time slot in the morning routine, just 10 minutes counts!
#6 Meditate: Find a time in your morning routine for a 5-10 minutes meditation with breathing exercises, and it will tune up your day.
#7 Get the circulation going: Depending on your time in the morning, you can message your body with warm oil and take a shower afterward. A sure-fire way to get the circulation going!
#8 Have breakfast: Keep it light but filling enough to get you through until snack or lunch. Check out some delicious and healthy recipes on https://bemedique.com/recipes/.
#9 No sleeping in: Keep your sleep-wake cycle constant every day of the week, including the weekend. Limit sleeping in into an hour. Otherwise, your rhythm will be disturbed, and you’ll have difficulties falling asleep in the evening and waking up in the morning. It’s not worth it!
Find out what works right best for you, and follow up with your results! You’ll see your sleep quality will improve as well as your alertness during the day. Sleep better and enjoy a healthy and prosperous life!
In the next article in our series, you will learn about the influence of your environment on your sleep, and how you can optimize it.
Read more on How to Become a High Performer -Redesign Your Environment (Part III) (Coming soon).
Note: if you are suffering from persistent insomnia or sleep disorders, please seek advice from a doctor. If you work shifts, please find more information and tips to manage your shift work schedule on https://sleepfoundation.org/shift-work/.
Please note, that information is designed for the improvement of life quality. If you have any concerns or questions about your health or if you have any health disorders, you should always consult with a physician or other health-care professional. You should not rely on information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment.
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