![]() A successful sleep ritual often includes these three elements: Your sleep ritual can be as long, as short, as simple, or as complex as you’d like it to be. The second step is to start establishing a good ritual for sleep, which could include strategies to help you unwind and be ready to sleep, and to help you get to sleep when you need to. The first step to getting adequate sleep is to realize that it’s important and that your body, your brain, your work, and your life will suffer without enough of it. To get enough, you have to make getting enough good sleep a priority, which means turning off the computer, putting away the project, and letting yourself shut down for a while. The bottom line, however, is that you need enough. That sleep matters is well-established how much sleep you need, exactly, is not so obvious. Cells produce waste when you’re asleep, your neurons shrink, leaving wider fluid channels so the waste can be flushed down to your liver. Sleep is also the time when your brain gets cleaned of the day’s junk. ![]() Sleep matters for your brain, too your cognitive functioning is greatly affected by too little sleep, and not in good ways. If you don’t get enough sleep, you’ll probably get sick more often and you’ll be at higher risk for heart disease, kidney disease, high blood pressure, and obesity. ![]() Sleep is essential for cell repair and a strong immune system. Too little sleep means higher than normal blood sugar, and it also means that you’ll feel hungrier because your body needs sufficient sleep-time to release leptin, the hormone that makes you feel full. It’s when you’re asleep that your body regulates hormones. Sleep is essential it’s the time when your body adjusts, repairs, and readies itself for the next round of life. There are two primary methods of relaxing and renewing both body and mind. To win at being the productivity powerhouse you want to be, you must learn to release some of your responsibility, reclaim some freedom, and bring true rest and relaxation into your life. Tolerating chaos in some parts of life because there are always more important things to do.Overbooking yourself has happened…too often.Habitually spending your “free time” on stuff that most people would consider work.Mile-long list of goals to accomplish each weekend in your “free time.”. ![]() 27 things going at once is a normal way of life.Twitchy desire to “help” friends who can’t seem to get it together.Long list of projects: family, personal, community, career, hobby.Multiple committees, meetings, and causes.If you’re an ORFer, you already know the symptoms well: This drive comes from an Overactive Responsibility Function (ORF). Being productive benefits us, and a lot of others, but being unable to take a break and relax doesn’t. It’s the same drive that keeps us so focused on a project that we miss important time with our families and don’t even realize it. The drive that pushes us to success is the same drive that keeps us awake at night, too anxious to sleep. Productivity-oriented people are the movers and shakers. You’re ambitious, you have stuff to do, and you don’t have time to waste. If you’re the type of person who values productivity (and since you’re reading Asian Efficiency, we can probably assume that you are), you have goals.
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