The harsh reality of high performance is this: without restful sleep, you’ll likely burn out before reaching your goals. Take it from me—a former NBA performance coach who has completed three Half Ironman races and two Olympic-distance triathlons—without proper sleep, none of that would have been possible.
Sleep is the foundation that supports all other bodily functions. Good sleep keeps you focused, determined, and energized to conquer everything you’ve set out to achieve. Let’s explore this topic together, and I’ll share strategies that have worked for me and others.
As high performers, we’re used to pushing ourselves to the limit—we have to in order to get the job done. In my own life, there was a time when I thought working harder and longer was the key to success. I was juggling a podcast, business ventures, training for events, and coaching in the NBA, and, man, was I tired. It didn’t occur to me that I was missing something. One afternoon, I found myself on the couch, my heart racing at 185 bpm for no reason, and I realized that skipping rest wasn’t just making me tired—it was also impacting my health. That exhaustion, manifesting physically, made me rethink everything.
Sleep is non-negotiable for high performers who want to consistently achieve results. It’s more than just a way to recover from exhaustion—it’s essential for your mental and emotional health as well. For example, with athletes, it’s during sleep that the body repairs muscles, strengthens the immune system, and consolidates memories, which helps with in-the-moment decision-making and quick reflexes. The same is true for high performers in any field: when you prioritize rest, you’re setting yourself up for sharper focus, clearer thinking, and better decision-making.
The risks associated with sleep deprivation are impaired focus, poor decision-making, increased risk of injury or burnout, and a weakened immune system. I learned this lesson the hard way when I realized I was operating at a fraction of my potential when I skipped rest. Chronic sleep deprivation can lead to long-term consequences like memory issues, heightened stress levels, and a decreased ability to adapt to challenges. Bottom line: if you’re not prioritizing sleep, you’re setting yourself up for failure.
Sleep isn’t just a numbers game. It’s also about the consistency and quality of the kind of rest your body receives. When I started treating my sleep schedule with the same importance as my training routine, it transformed my energy levels.
Importance of Sleep Consistency
Think of your sleep routine like your workout regimen. Consistency is key. Aim to go to bed and wake up at the same time every day, even on weekends. This trains your body to fall asleep faster and wake up feeling more refreshed.
Crafting a Pre-Bedtime Wind-Down Routine
Before you hit the pillow, signal to your body that it’s time to switch off. I found that creating a simple pre-bedtime routine helped me transition from a busy day to restful sleep. For me, it meant winding down with a warm shower, reading a book, and avoiding screens. For you, it might mean journaling, stretching, or maybe drawing, but engaging in an activity that doesn’t involve screens helps signal to your brain and body that the day is winding down.
Your bedroom should be a sanctuary—a space designed solely for rest. I remember investing in blackout curtains and turning off my phone before bed, even though it felt odd at first. But it made all the difference for my quality of sleep. Here’s how you can create the perfect sleep environment:
Darkness: Ensure your room is as dark as possible. Consider blackout curtains or an eye mask if it’s difficult to get your room dark.
Temperature: Keep your room cool. Research shows that the optimal sleep temperature is around 65°F (18°C).
Noise: Silence is golden. If you live in a noisy area, consider earplugs or a white noise machine to block out distractions.
Your diet plays a huge role in your ability to rest and recover. I used to reach for comfort food—cookies and donuts—when I was stressed, but once I started listening to my body and making better food choices, my sleep improved drastically. Now, I focus on foods that support my sleep.
Foods That Promote Better Sleep
Certain foods can help promote sleep by boosting the production of sleep hormones like melatonin and serotonin. Try adding these to your night time routine:
What to Avoid Before Bed
Avoid foods and drinks that interfere with sleep:
By being mindful of what you eat and when you eat it, you’ll notice improvements in your sleep and overall performance.
The quality of your sleep is just as important as how many hours you get. During sleep, you cycle through different stages and each plays a role in rest and recovery:
Both stages are needed for peak performance and with a routine sleep schedule, you’ll see improvements in energy levels.
Life isn’t always predictable. Whether you’re traveling across time zones or working irregular hours, it’s harder to keep with a routine. The key to managing these challenges is being adaptable and creating a flexible routine. Here are a few tips that helped me when my schedule became chaotic:
In all my experience working with high performers and being a high performer myself, I’ve learned that sleep is not something you can skip or ignore. Your body needs sleep to function properly and maintain the energy and focus required to achieve big goals. When you give your body and mind the rest they need, you’re setting yourself up for success.
The secret to high performance isn’t just working harder or longer—it’s working smarter. By prioritizing rest and recovery and implementing quality sleep strategies into your routine, you’re investing in yourself.
Remember, everyone’s ideal sleep routine is different. What worked for me, adjusting my habits, prioritizing recovery, and learning from my mistakes, might look different for you. But the principle remains: your rest is just as important as your work.
Ready to Level Up?
In the next blog of The Climb Report: Prepare Stage, we’ll dive deeper into reviewing your eating habits and setting yourself up for success. Until then, start using these sleep strategies and watch how much your performance improves.
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