Many of us, myself included, tend to see routines and rules as restrictive rather than beneficial. We often associate rules with discipline and punishment, rather than as tools that can help us achieve our goals. However, in the spirit of leading by example, I've been leveraging routines and rules in my own life to help improve my own health.

One health goal that I've personally struggled with is getting adequate sleep. Despite needing to wake up early most days, I would find myself struggling to fall asleep before midnight. I've read numerous books and written a few articles on sleep, but it wasn't until I learned more about Dr. Satchin Panda's research on the circadian rhythm did I finally find a solution that worked.

Dr. Panda's research shows that food and light are the inputs that help regulate our circadian rhythm. By understanding how to strike the balance around using our bodies in the best possible way, we can set rules and routines that will help us achieve our health goals.

Before I share the routines and rules that have helped me achieve better sleep, it's important to note that there is no one-size-fits-all solution. What works for me may not work for you. Therefore, it's essential to experiment and find what routines and rules work best for you.

Here are the ones that have helped me:

Routine 1: Eat between 12pm-8pm

Some call this intermittent fasting, while others refer to it as time-restricted eating. Regardless of the label, I found the idea of limiting my daily food intake to a specific window of time helpful in regulating my circadian rhythm. Dr. Panda's research shows that our bodies are designed to consume food during daylight hours, and we should refrain from eating late at night. By setting this routine, I've noticed that I sleep better and wake up feeling more rested.

Routine 2: Follow natural light

Our bodies are designed to respond to natural light, and exposure to bright light in the morning can help regulate the circadian rhythm and improve sleep. Conversely, exposure to blue light from electronic devices in the evening can interfere with sleep. I found spending time outside in the morning and limiting my use of electronic devices in the evening has helped with my sleep. I've also replaced the light bulbs in my bedroom with a dimmer orange light and changed my screen brightness settings on both my laptop (Night Light Feature) and phone to mimic natural light.

Routine 3: Practice relaxation techniques

Stress can be a major contributor to sleep issues, and incorporating relaxation techniques into your routine can help manage stress and promote better sleep. This can include practices such as meditation, deep breathing exercises, or yoga. Personally, I've found that practicing deep breathing exercises before bed helps calm my mind and prepare my body for sleep. You can see a short video demo of a simple relaxation technique from Dr. Herbert Benson of Harvard Medical School.

In addition to these specific routines, there are also some general rules that can promote overall health and wellness (you probably know these rules already, but the key question is whether you are putting them to practice on a daily basis):

Rule 1: Get ample, high-quality sleep

Getting enough sleep is essential for overall health and well-being, and most adults require 7-9 hours of sleep per night. To ensure a good night's sleep, it's important to create a sleep-conducive environment, such as keeping your bedroom cool, quiet, and dark. You may also want to avoid caffeine and alcohol late in the day.

Rule 2: Stay hydrated

Drinking enough water is important for many bodily functions, including regulating body temperature and aiding in digestion. Aim to drink at least 8 glasses of water per day, and more if you are physically active or in a hot environment. Some argue that you'll want to stop drinking water a few hours before you plan to sleep, so your urge to use the bathroom doesn't interrupt your sleep cycle.

Rule 3: Move your body

Regular physical activity is important for maintaining overall health and preventing chronic diseases such as heart disease and diabetes. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. Be creative about how you get your movement in every day. Some people like to use a step counter, while others park their car far away from the entrance so it forces them to walk. I personally enjoy walking meetings.

Rule 4: Eat real food that gives you sustained energy

There is so much advice on different diets that it can seem overwhelming in terms of figuring out what you should and shouldn't eat (especially when the advice is contradictory). What most experts can agree on is the importance to avoid processed and sugary foods and drinks. Balance and moderation are good ideas to keep in mind along with eating whole foods (foods that look like their natural form because they haven't been processed. For example, an apple is a whole food while apple pie is not a whole food since you can't find apple pies in nature.

By implementing these routines and rules into your daily life, you can help promote better health and wellness. Remember that consistency is key, and it's important to find routines and rules that work for you and your lifestyle. Whether it's limiting your food intake to a specific window of time, practicing relaxation techniques before bed, or staying hydrated throughout the day, small changes can add up to make a big difference in your overall health and well-being.

Photo by Some Tale

The post Health Hack: Unleashing the Transformative Power of Routines and Rules appeared first on Embrace Possibility.

So, how can you practically value your time over money?

Track your time

The first step to valuing your time is to track it. Use a time-tracking app or a simple spreadsheet to record how you spend your time. This will help you identify where your time is going and make more conscious decisions about how to spend your time. A few time wasters to flag when doing this exercise are any time you're spending to:

• Worry about what-ifs and what-if-nots
• Live and replay the past for whatever reason
• Fantasize about the future
• Take too long to decide on things that are reversible and matter very little (like what you're going to eat for lunch or whether or not you should buy those shoes on Amazon)

Set priorities and create a time budget

Once you have an idea of how you're spending your time, set priorities. What's most important to you? What do you value? Is it spending time with loved ones, pursuing a hobby, or advancing your career? Decide what matters most and make sure you're spending your time accordingly. One way to do that is to budget your time for the week to come and determine how much time you'll allocate to your key activities. This will help you make more intentional choices about how you spend your time. Take a moment and think about what you want your life to look like during your final years - who do you want around you? what would you like to accomplish? what physical condition would you like to be in? How you invest your time now will bring you either closer or further away from that vision.

Learn to say NO

Now that you have clarity about your vision of your life, you'll need to protect it by setting boundaries and saying no to things that don't align with your goals, value, and vision. Saying no can be difficult, but it's important if you want to value your time. If someone asks you to do something that doesn't align with your priorities, politely decline. This will free up your time for the things that matter most to you. A reframe that worked for me is to remember that saying yes to someone else is often saying no to myself.

Outsource and delegate

Often, when we track our time, we feel that everything we're doing right now is necessary to do. This may be true, but what isn't true is that you'll need to do everything yourself. Whenever possible, look for ways to outsource and delegate as many of your tasks as possible so you can free up your time (your most precious resource). Often, this will give others the opportunity to learn and grow and relieve you of tasks you may not want to do or do not fall into your area of expertise. You'll also be poised to take advantage of unexpected opportunities that may arise.

Avoid multitasking or being perfect

There is enough research now that shows multitasking is not only a less effective use of time but often a source of stress. You're better off focusing on one task at a time and giving it your full attention (assuming the task is an important one - I'm all for listening to a podcast while folding laundry). Another way to gain back time is to let go of perfectionism and the need to control every situation. Sometimes good enough is good enough. Don't spend excessive time on tasks that don't require it. This practice will help you feel more comfortable delegating to others.

Schedule downtime and take breaks

As part of your time budget, schedule downtime to recharge your batteries. Whether it's watching your favorite TV show or taking a walk outside, make sure you're taking breaks throughout the day to give your brain a rest. This is assuming that you're getting ample sleep. If you're not getting enough sleep, prioritize that in your time budget.

Practice mindfulness and be present

Mindfulness can help you stay focused on the present moment and become aware that each moment carries a choice around how you want to spend your time. By practicing mindfulness meditation, you can catch yourself slipping into poor uses of time and adjust. I found Dan Harris's book 10% Happier and Jon Kabat-Zinn's Mindfulness for Beginners a good place to start if you want to learn. Being present will allow you to fully enjoy the experience and value the time you're spending.

Invest your time like you invest any other important resource. Be intentional, deliberate, and rigorous. Your time is what makes up your life (4000 weeks), so spend it wisely. Click here for a visual representation of how much time you have left to invest (a la Tim Urban's post: The Tail End).

Photo by Aron Visuals 

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getting more sleep?

But of course, your hesitancy to start your day is likely more involved than getting more sleep. I've been re-reading Meditations by Marcus Aurelius (free MIT version) and the following passage struck me:

"In the morning, when you rise unwillingly, let this thought be present: I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into this world?" 

As I thought about all the times I didn't want to get out of bed, I realized that it's usually because I had to do something that someone else wanted me to do, and not something that I wanted to or chose to do. Often, when I find myself feeling forced to do something, I try to remind myself that every action I take is one that I have chosen to take on. This recognition gives me the choice to either continue doing what I am doing or to make a change.

I've found this simple reframe as a quick way to compel myself to start the day I've chosen. Of course, there are times when I choose to sleep in as well.

The post When you’re finding it tough to get up in the mornings … appeared first on Embrace Possibility.

But what does energy management really entail? We can easily see the time we save but it's harder for us to know if we're managing our energy well. A helpful visual to use is a personal energy tank. As you complete activities, energy is depleted and when you rest, your energy tank is refilled.

Three key strategies for managing your energy is to (1) prevent your energy tank from becoming empty, (2) increase the size of your tank, and (3) decrease the amount of energy you deplete per activity. 

Below are a few practical ways to manage your energy effectively:

Take care of your body

Your body is the machine that does your work and your job is to keep the machine maintained and running at max efficiency. To ensure your energy tank is at full during the start of your day, the most important thing you can do is to get 7-9 hours of sleep. To increase the capacity of your energy tank and to lower the amount of energy you expend for each activity, exercise frequently and eat well. The better your physical conditioning, the more you'll be able to do. There are many resources you can use to optimize your individual fitness routine and diet - choose one and get started. Here is a regime I use when I want to get back into shape.

Understand how emotions impact your energy and vice versa

As humans, we constantly feel emotions. Most of us are not aware of how our emotions drain our energy and how our energy impacts our emotions. The Yale Center for Emotional Intelligence has created a mood meter app which divides Emotion vs Energy into the quadrants below:

From an energy-use perspective, high energy emotions drain more energy than low energy emotions. This is true for both positive and negative emotions. You may be feeling "motivated" or "inspired" but remember these high-energy emotions are quickly depleting your energy. The way to recharge your energy is to rest, which means staying in the low energy, high pleasantness quadrant (gratitude or meditation is a good way to get there). Another powerful way to use emotions is as a marker for your energy level throughout the day. Ask yourself: What emotion am I feeling right now and is this a high or low energy emotion?

From an emotion-management perspective, first, identify which emotion you're feeling and which quadrant you're in. For example, if you're feeling "miserable", you're in the low-energy, low pleasantness quadrant. To break out of this emotional state, find ways to increase pleasantness by re-reading thank you letters from others or watching videos of your kids. If you want to restore your energy, consider sleeping early or going for a light run.

Learn to control your attention

What you experience in life is directly related to what you focus your attention on. Your ability to shift attention towards what you want to do and away from distractions will allow you to do more with the energy you have. Meditative practices, like yoga, meditation, or running long-distance, can help you better guide your mind to where you want it to go.

Whenever you can, avoid multi-tasking, which is simply task-switching, and tackle your most important activity first.

Work on something that matters

Most if not all of us want a meaningful life. What is difficult about reaching this goal is figuring out what will make a difference and give us a sense of purpose. During a recent talk, I heard the following three elements of meaningful work that I found useful:

1. Do something that helps people - most people think of this element when they think of meaningful work. If what you're doing can directly improve someone's life without making another person worse off, you'll probably find it meaningful.
2. Do something that uncovers the truth - when your activities unlock a truth about you or how the world really works, you may find yourself infused with purpose. This search for truth may be the reason so many researchers devote their lives to their narrow field of study for little to no social rewards.
3. Do something that makes the world more beautiful - whether it's a painting, song, computer program, mathematical proof, etc., spending time to add more beauty to the world can fuel you when there is seemingly little else to gain from your efforts.

When you do work that you find meaningful, you'll find that you'll increase your energy capacity significantly. This will allow you to accomplish more than others who may not be supercharged by the type of work that they do.

As you think about your day tomorrow, consider getting a good night's rest. After you wake up with your energy tank full, work only on your most important task for about 60-90 minutes. Then take a mental and physical break by taking a walk or eating a light snack. Continue your meaningful work but monitor your emotions to gauge your energy levels. If you're feeling depleted, consider a 20-minute power nap or another way to rest so you can recharge. Complete your workday with less important but necessary tasks and reflect on how you managed your energy. End your day with a good night's rest and repeat.

Photo by Riccardo Annandale

The post 4 Practical Ways to Manage Your Energy to Achieve More in Life appeared first on Embrace Possibility.

Then, like clockwork, life gets in the way.

Work gets too busy, you get injured or kids come into your life and your routine goes out the window.

When this cycle keeps repeating itself, it's easy to give up on getting back in shape. Why bother going to the gym if you end up stopping in a few months? Why cut out carbs if you're just going to make exceptions for the holidays?

If you're reading this article, you probably don't want to give up. You understand that if you don't take care of your body, bad things WILL happen. Our health is directly related to what we eat, how much we sleep and how active we are. These elements also help manage our mental health as well.

The best way to get back into shape is to immediately restart your routine. Don't overthink it, just do it. To re-ignite a workout that's motivating, follow these steps:

1. Choose a measurable exercise method and schedule that's so easy and convenient for you that you won't have an excuse to say no (example: 2 push-ups a day)
2. Schedule this exercise on your calendar or tie it to a specific trigger (example: I will do this workout right after I wake up in the morning)
3. Track your progress every time (you can use apps like Momentum)
4. Increase the intensity of the exercise every week (example: next week, I'll do 3 push ups)
5. Continue for 3 months and then choose another exercise regime that's appropriate for your enhanced level of fitness

The most important part is to get started again. What will keep you motivated is knowing that you're making progress so don't forget to measure your progress. In the beginning, the progress will be in the form of increased repetition or weights. As you keep going, positive changes in your physique and energy will help fuel the routine.

Once you stop seeing progress in your current routine, immediately find another routine that can push you further.

If life derails your routine, just restart at step one.

Below is a one-month workout that my good friend, Leighton Kuet at LK Fit, shared with me. I use this routine every time I need to get back into shape and it works very well (especially if I measure my progress after every workout).

Body-weight starter exercise - Recommended frequency - 3 days a week

Week 1:

Superset - 3 reps each exercise with 2-minute rest in between each exercise in the following order.

1. Max Pushup
2. Max Pull up
3. Max Sit up
4. Max Burpee

Week 2:

Superset - 3 reps each exercise with 90-second rest in between each exercise in the following order.

1. Max Burpee
2. Max Pull up
3. Max Pushup
4. Max Sit up

Week 3:

Superset - 3 reps each exercise with 60-second rest in between each exercise in the following order.

1. Max Pull Up
2. Max Pushup
3. Max Burpee
4. Max Sit up

Week 4:

Superset -3 reps each exercise with no rest in between each exercise in the following order.

1. Max Pushup
2. Max Pull up
3. Max Sit up
4. Max Burpee

Leighton has other more customized routines as well based on your goals. If you're interested, reach out to him here.

Photo by E'Lisa Campbell

The post How to get back into shape  appeared first on Embrace Possibility.

I read on average 1-2 books a week (the silver lining to a long commute to work). Most of the books, I read once, glean the key ideas and never re-read again. This is why I take notice when a book deeply impacts my view of the world.

Below are 10 books I wish I read when I was younger because they've positively changed the way I live my life.

1. The LOL2A-Principle

This book recommended by my German colleague started me on the road to personal mastery. Your world is what you think of it. Change your thinking, change your world. LOL2A = Letting gO, (Love x2) and Action/Reaction.

2. The China Study

If you want independent, hard research on the best way to eat for good health, this is the book for you.

Spoiler alert: Eat plant-based, whole foods. Stay away from processed foods.

3. What Color is Your Parachute

This book set me in the right direction towards my dream job. Learn about yourself and find the job that fits you as opposed to fitting yourself to a job that you probably don't like. I've distilled the best exercises from this book and a few others in my Know What You Want course.

4. Atlas Shrugged

What if all the productive members of society decided to quit because lazier members kept condemning them for being rationally selfish and forcing them to share the wealth?

Inspired me to take responsibility and do great work - don't expect a handout or a hand up. Rise on your own.

5. Nonviolent Communication (my summary)

I'm not a fan of the title but the process itself is excellent for asserting your viewpoint and needs effectively. Don't make others feel guilty for how you feel. Take responsibility for your actions and intentions, not how others feel. Request, don't demand. Receive empathically.

6. How to Win Friends and Influence People

The best way to win an argument is to avoid it. Don't criticize, condemn or complain. Smile, be sincere, and genuinely take an interest in other people. Remember names and make the other person feel important. These practical tips along with many others are worth mastering.

7. Thinking Fast and Slow

We are biased. This book shares why and how our perspective is skewed and what we can do about it.

What you see is all there is - be careful of finding meaning when there is none. Self-control requires attention and effort. We have an unlimited ability to ignore our ignorance.

Many books out there derive from concepts in this book. Save yourself time and read this one first.

8. On Writing Well

Great writing engages and moves the reader from one sentence to the next. Be genuine, crisp, and interesting. This essential guide from the late Bill Zinsser covers the core principles, methods, forms, and attitudes to writing effectively.

9. Sleep Smarter

Sleep has been a part of our lives since we've been born so it's easy to think we know how to sleep. This book shows you that both Quality and Quantity matters. If you're feeling too tired to read this book, here is my quick guide to get quality sleep.

10. High Output Management

Andy Grove, the former CEO of Intel, wrote this excellent reference for managing others. Whether you run a business or just run your family, you'll find simple yet powerful advice that works to improve productivity, enhance your decision-making skills and prioritize what's most important.

If you enjoyed this list and want more suggestions, go here for all of my book recommendations by topic. You can also see book summaries of my favorite books in the Long Story Short section.

The post 10 books I wish I read earlier in my life but glad I still read them eventually appeared first on Embrace Possibility.

You don't need Arianna Huffington, the government, or me to tell you why it's important to get better sleep.

You know you need it but have trouble getting enough of it. Maybe you have too much to do, maybe it's restlessness or insomnia or maybe you do get enough hours of sleep but still feel tired. Whatever your reasons, you just want to sleep better.

I completely understand.

I'm often sleep deprived because I stay up to get stuff done. Even when I try to sleep, my mind is on all the things I want to accomplish and I find myself at my computer working into the early morning. At the same time, I recognize that I spend many days being distracted and tired. This negative cycle began to change after I read sleep expert Shawn Stevenson's book, Sleep Smarter. He makes a strong case for sleep and shares some simple tips that have helped me get more sleep yet still stay productive.

Here are my favorites:

Tip #1 - Schedule sleep on your calendar. Each sleep cycle is about 90 minutes so you want to schedule 6 hours, 7.5 hours, or 9 hours of sleep, or else you'll risk waking up groggy.

Tip #2 - Reframe sleep as a reward - see it as something you GET to do, not HAVE to do.

Tip #3 - Try to get some sun every day for at least 30 minutes every morning.

Tip #4 - Turn off all screens at least 90 minutes before bedtime.

Tip #5 - Cut caffeine after 12pm.

Tip #6 - Keep your bedroom cool (optimal temperature is 60-68 degrees Fahrenheit). Wear socks if you get cold.

Tip #7 - Try to sleep around 10-11pm. Shawn calls this the "money time" when it comes to sleep. Also, remember that it's important to keep your sleep schedule consistent.

Tip #8 - Eat whole foods and more proteins and fats over carbs. Avoid drinking 3 hours and eating 90 minutes before you go to bed.

Tip #9 - Use an air ionizer or humidifier or open windows to get good airflow. Getting plants can help as well.

Tip #10 - Make sure your bedroom triggers sleep. Create a relaxed and calm room by using blackout curtains and keeping work and electronics away from the bedroom.

Tip #11 - Exercise in the morning or late afternoon. Remember that muscles grow from restorative sleep not just from training. Like sleep, schedule your workouts.

Tip #12 - Get a good mattress and know your preferred sleeping position.

Tip #13 - Meditate right after you wake up or when you go to bed to clear any mental clutter. When trying to sleep, relax your body with this technique.

Tip #14 - Wake up when the sun rises and go to bed around the same time each night, (give or take 30 minutes). If you have trouble waking up early, try these ideas. This tip was echoed in Why We Sleep by Dr. Matthew Walker. If this is difficult for you, aim to wake up at the same time every day and sleep when you are tired.

Tip #15 - Wear loose clothing or nothing at all when sleeping.

Pick and choose the tips that work for you and your lifestyle. Find ways to measure how you feel each day so you can gauge which changes work best for you.

What practical sleeping tips have worked for you? Please share them in the comments section.

Here is a bonus infographic for you on sleep:

Photo by Magdalena

The post Need Sleep? 15 Simple Ways to Get Better Sleep appeared first on Embrace Possibility.

Me: (to myself) I really need to sleep, I have to wake up early tomorrow morning. I don't believe it's already 2:21am. I am only going to get 3.6 hours of sleep...

(more time passes)

Me: (to myself) Why can't I sleep? I am tired. I did all the right things. Lights were dim, didn't have any caffeine, didn't do anything active in the last 3 hours ... oh wow, it's already 3:11 am. How am I going to function tomorrow...

Usually I go to bed when I can barely keep my eyes open but when I have something important to wake up for the next day and want to go to sleep early, I always find it hard to fall asleep.

It is frustrating. The more I want to sleep, the more awake I become.

I used to get up from bed and try to do some work. I know it is not good to stimulate the mind when you are trying to sleep but it seemed like a waste of time to just lie in bed awake. I would work until my eyes became heavy and then go to bed. The next morning I would have a hard time waking up and be easily distracted all day. It was becoming a barrier in my life (click here to read The Three Reasons Why You Should Sleep More) and to my success (click here to read How to Sleep Your Way to Success).

Luckily for me (and you), I found a technique that has worked very well to help me sleep. It is easy and effective and you don't need to buy anything special. The great thing is that this technique is still good even if you don't fall asleep.

Still interested? Keep reading ...

If you have no problems sleeping, feel free to scroll down to the comments section and share your own tips.

For the rest of you who are still reading so you can get to bed, here is what you can to do to fall asleep faster:

1. Goto bed and lie down on your back with your arms at your sides

2. Be fully aware of your breathing (in and out). Notice your abs moving up and down with your breath.

3. Once you are aware of your breath, pay attention to a part of your body when breathing in and relax that part when you breathe out. Start from the top of your body and repeat the process of awareness then relaxation for each body part all the way to the bottom (head -> eyes -> nose -> mouth -> shoulders -> chest -> stomach -> thighs -> calves -> feet -> toes).

I usually fall asleep fairly quickly. I don't remember ever going past the shoulder.

This deep relaxation exercise helps to keep my mind from wandering and at the same time serves to relax my body. I use it all the time now and it works. The next time you can't fall asleep, relax deeply by being mindful and then letting go of each part of your body.

This method is so effective that I almost fell asleep writing this article.

I'm not kidding.

(For those of you still having trouble sleeping at night, you may want to try these 15 sleep tips. You can also read this article and this article)

The post Tired but Cannot Sleep? – How to End Sleeplessness Once and for All appeared first on Embrace Possibility.

I guess that's not entirely accurate since I'm typing this blog post but you get what I mean.

I don't remember the last time I just relaxed like this. I have always been about getting things done and being productive but these last couple of days in Bali really made me realize the importance of slowing down.

Our society (in New York at least) values productivity and living life quickly. It seems that the faster you can live your life, the more "competent" you are. Unfortunately there are some dangers to always living life on the fast lane:

You are going to break down

Whether it's our car, our computer or our body. If we run at full speed all the time, we're going to break down. In certain situations, full speed may be appropriate but for the most part we're better off slowing down to our optimal speed, which is almost always not our top speed. Even at our ideal speed, rest is necessary to make sure our bodies recover. Are you fitting rest into your schedule?  If not, read How to Sleep Your Way to Success by clicking here.

You will miss things

When I was in Japan and rode the bullet train (Shinkansen) from Kyoto to Tokyo, I found it interesting that I can see the scenery if I looked ahead but when I looked sideways out the window, everything was a blur. Although moving fast will help us get to our destination faster, we often miss  interesting things along the way. How often do we really "stop to smell the roses"?

You will become a boiled frog

To boil a frog, we cannot just put it in hot water because it'll jump out right away. To successfully boil a frog, we must gradually turn up the temperature. When the temperature rises slowly, the frog does not perceive the change and will stay in the water until it is fully cooked. When we move at a fast pace, we're not much different from a frog because we become insensitive to gradual changes in our lives. How many people are unaware of their bad health and deteriorating relationships until it's too late?

Slowing down does not always mean doing our tasks slower. It is more about being in the present moment as opposed to always moving towards the future. We do not know what is going to happen tomorrow so why not make sure we take some time to enjoy ourselves in the present moment as opposed to deferring it all for the uncertain future.

Remember the tortoise and the hare? Be the tortoise.

The post The Benefits to Slowing Down Your Life appeared first on Embrace Possibility.

If you think sleep is a luxury for people with nothing to do, this article is for you.

In our society today, sleep has become equated with the lazy and we view those who can function with 4 or less hours of sleep as superheroes or hard workers deserving a badge of honor. I used to think the same way. In college, I always touted the fact that I pulled  frequent all-nighters but was yet still able to survive. The ability to function with little sleep was a desired trait.

How wrong I was...like my Econ 101 professor always said, "There is no such thing as a free lunch." It is not possible to be sleep deprived and perform at your best. In The Power of Full Engagement, Jim Loehr and Tony Schwartz found that the difference between the top performing athletes and the mediocre ones was that the best knew how to rest effectively. Just take a look at your own experience and think back to the days you had ample sleep versus the days you didn't. I have yet to meet anyone that told me they performed better with less sleep than with more.

I know what you're thinking ... how am I going to find the time to sleep 7-8 hours daily and still do everything that I want to do. This is a question that I struggled with myself. I have so many things to do and so little time but through the tracking of my daily tasks and hours of sleep, I have found that I get more things done in a week where I have enough sleep versus a week when I am sleep deprived. It is true that I may get more things done on the day I sleep only a few hours but I am a lot less productive the next couple of days.

This is when I decided that it is more productive to sleep and that sleeping is actually one of the key factors to success and healthy lifestyle. I am now averaging over 7 hours of sleep and getting more done than ever. What helped me let go of the opportunity cost of sleeping was to make ample rest one of the goals I want to achieve. Once I put sleep on my to-do list, I didn't treat it as something I can put off in the name of completing my goals. As with my other goals, I track it daily to make sure I am aware of it even on my busiest days.

I think we have all experienced the benefits of sleep. If you haven't, check out this article: The Three Reasons Why You Should Sleep More.

So if you're reading this late at night, GET SOME SLEEP. It'll do wonders for your life and your complexion.

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