Sleep Deprivation Is Killing You, Your Career, and Business Here are Two Ways to Stop Being a Work Zombie

What is a Work Zombie?

Someone who is overworked, doesn’t get enough sleep due to stress, keeps on drinking coffee to stay awake (stimulant), has a bad diet, poor exercise habits, and a restless mind.

If you are a work Zombie, no worries we got something for you.

Solution:

Step 1. Recognize you are a work Zombie.
Step 2. Do something about it.

Two Ways to stop being a Work Zombie?

1. Schedule a bedtime

YES! Make time for sleep. When it comes to bedtime and sleep many of us fall into a pattern of squeezing sleep in around other commitments during the working week, then trying to catch up on our days off. Nevertheless, evidence shows that having a more consistent, stable sleep schedule is usually more efficient at creating a satisfying sleep.

You may say this isn’t possible for you with social events, kids, outing with the friends and work deadlines certainly make it more challenging. However, we often have more control over our time than we believe we do. Why not attempt to put sleep as a priority for a week or two, over other demands on your time, and see what impact it has on how you feel during the day?

According to Professor Espie: “Habit is a powerful thing – especially when it comes to sleep. The best evidence suggests that having a stable, consistent sleep schedule – going to bed each night and getting up each morning at the same time – is effective at producing satisfying, efficient sleep”.

Habits

The hard part is being consistent and sticking to it! It will probably challenging to stick to your new sleep window seven days a week. So don’t worry about being perfect and try as many days in a row as possible. As little as four days a week is sure to have a positive impact.

2. Reserve your bedroom for S & S ONLY!

Cuddling

The only things allowed in your bedrooms should be sleep and sex (or cuddling =) ). Our bedrooms are meant to be a place of rest and sleeping together. But in recent days, they have been overrun by electronics – cell phones, and laptops.

All these electronic devices affect our rest in two ways. Their screens create a lot of “blue light” a visible light with moderately short wavelengths. It is known defeat our natural sleep hormones. Also, what we do with them such as responding to emails, looking at social media, watch movies, or play games – keep us alert and engaged which is the opposite of what we need to be doing…

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Professor Colin Espie explains that “for both of these reasons you should ideally make your bedroom a device exclusion zone”. Easier said then done I know. Nevertheless, If you need to use your cell phone as an alarm clock, be sure to switch it to airplane mode as soon as you enter your bedroom. Practicing turning your phone to airplane mode will discourage you from using it for anything else.

If you can make it happen and protect your bedroom, you are more likely to fall asleep faster each night, as your brain develops an ever-stronger association between that environment and sleep.

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What are Chief Sumo Noah Kagan Sleep Hacks?

Noah Kagan is the Chief Sumo at AppSumo, Founder of a successful product marketing platform, SumoMe, and formerly #4 at Mint & #30 at Facebook.

Noah Kagan Sleep Hacks?

  • Phone in other room.
  • Blackout most light so it’s mostly dark in the room.
  • Don’t use alarms.
  • Read instead of tv before bed. (hard to always do that)

What time do you go to bed and wake up at?

I go to bed at around 1 am most nights. I don’t have a set time when I wake up. I prefer to get up naturally when my body is ready and don’t schedule morning meetings. It tends to be around 9 am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

A lot of my great workflow comes super late at night, so I just let myself sleep in on those days.

Do you have a ritual before going to bed?

Ha. Yea, I do. After I brush my teeth (twice a day), I do around 27 pushups (varies by day), I do a little prayer and then I read. Sometimes I’ll watch a show in bed but I find it just keeps me up vs books will help me go to sleep better. I do use a sleep mask like this.

Can we get a picture of your bedroom?

NoahK BedroomNoahK Bedroom2

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Will an Expensive Alarm Clock Make Waking up in the Morning Easier?

Can’t wake up in the morning?

Perhaps a superior, new alarm clock will help.

The DreamScience is a $100 CD-shaped bedside alarm features twenty different ambient soundscapes. The assorted tracks are embedded with scientifically-engineered aural sequences that tell your brain it’s time to sleep or rise. DreamScience is also programmed to reduce track volume and rhythm when the time is right in an effort to create a relaxing environment.

The secret of daytime functioning

Sleep quality has great impact on your quality of life and how well you function throughout the day. According to DreamScience the technologies utilised let you reset your sleep routine, helping to reduce stress, restore energy and improve your focus.

Brainwave Embedded Sounds, compiled by Dr. Lee Bartel, are clinically proven to cue specific brainwaves depending on the sounds and sequences used.

Patented Sleep Enhancement Technology  creates a therapeutic state of relaxation by providing the you with soothing ambient sounds that gradually reduce in volume and slow in rhythm – a method scientifically proven to calm the body and mind. You can compare that to meditation.

The tracks — twelve for sleep and eight for waking, include everything from waterfall, like white noise and drizzling rain to ocean surf and whale song.

If you don’t want to spend the $100, there is a free App I’ve been using that is pretty amazing.

Sleep Cycle

Sleep Cycle

How does it work?
Waking up easy is all about timing. Sleep Cycle alarm clock tracks your sleep patterns and wakes you up during light sleep. Waking up during light sleep feels like waking up naturally rested without an alarm clock. Plus it uses a combination of vibration and nature sounds to wake you up.

Sleep Cycles
While you sleep, you go through cycles of sleep states. The first state in a sleep cycle is light sleep, followed by deep sleep and a dream state referred to as REM-sleep. A full sleep cycle lasts about 90 minutes and is normally repeated several times each night.

Sleep Cycle alarm clock
Your movements vary with each sleep phase. Sleep Cycle uses sound analysis to identify sleep states by tracking movements in bed. Sleep Cycle uses a wake up phase (30 minutes by default) that ends at your desired alarm time. During this phase Sleep Cycle will monitor signals from your body to wake you softly, when you are in the lightest possible sleep state.

Examples of sleep graphs generated by Sleep Cycle alarm clock (Source: SleepCycle.com):Example 1 – Regular sleep

This graph shows peaks about 90 minutes apart. The peaks represent sleep cycles, including all sleep phases described above. This is a great example of a sleep graph showing regular sleep patterns.

Example 2 – Irregular sleep

This graph shows more irregular sleep where the user probably didn’t sleep as well as in our first example. Here the user remained in lighter sleep phase 4 am – 6 am and woke up for a short period of time at 3:15 am.

Example 3 – Untracked sleep

This is what a sleep graph will look like if the phone has trouble identifying your movements in bed (our if you died then came back, just kidding). If you experience this, try repositioning your phone to make sure the microphone is directed towards the bed, or move the phone closer to your body if you’re using the accelerometer.

Example 4 – Disturbed sleep

The graph shows how alcohol influence can disrupt your sleep cycles. Although alcohol can make you fall asleep faster, it will make it harder for you to sustain a good nights sleep. The user in our example occasionally enters deep sleep during the first half of the night, but remains in lights sleep altered with period of being awake for the second half.

I love the App because I do see a huge difference in how I feel when I wake up, additionally it allows me to test different sleep tips/myths and see the results in my sleep cycle.

Have you tried the App before? If so what do you think?

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How Jaclyn Mullen from Jaclyn Media Sleeps Better than You

Jaclyn Mullen is a performing artist turned social-media marketer, philanthropist, speaker and strategic connector. She runs Jaclyn Mullen Media, which creates content and community for companies and individuals, and is a graduate of the Tory Burch Foundation Goldman Sachs 10,000 Small Businesses program for early-stage, women-owned businesses.

What time do you wake up at?

Typically anytime between 6:00 am and 7:30 am at the very latest! Most days, I will wake up without an alarm by 6:30/6:45 am even on the weekends.

As an entrepreneur with crazy schedule how do you manage to get enough sleep at night?

I have ALWAYS required a full nights sleep. My mother has told me that as a baby, I often slept through the night. I do know that I have to go to bed no later than 11:00 pm if I don’t want to be tired the next day (and that is pushing it). I value the impact sleep has on my productivity therefore I place emphasis on listening to my body and going to bed to rest and restore vs pushing through to get more things done and burn the midnight oil.

Do you have a ritual before going to bed?

Sometimes I will read, sometimes I will watch TV, sometimes I take a bath. Besides the good old ritual of washing my face and brushing my teeth, each night my pre-bed activities differ.

Can we get a picture of your bedroom?

Jaclyn Mullen

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How Ray Edwards “The King of Copywriting” Sleeps Better Than You

Ray is the Copywriter who has sold over $100 million in products and services for clients like Tony Robbins, Jack Canfield, Jeff Walker, Stu McLaren, Frank Kern, and many more. Ray is also an author, speaker, and the host of the top-rated iTunes business podcast, The Ray Edwards Show. His website is RayEdwards.com.

Ray was awesome enough to do a quick interview with us even while in the midst of his book’s pre-launch. The book is called How to Write Copy That Sells. 

Ray Edwards sleep hacks:

  • Be disciplined
  • No caffeine after Noon
  • No food or screens after 7pm

What is your sleep cycle?

I go to bed at 8pm and wake up at 4am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

I have to make it a discipline.

Do you have a ritual before going to bed?

Yes: No caffeine after Noon. No food or screens after 7pm. Brush teeth, wash face, put away clothes.Turn on soft light. Turn on fan for white noise. Read (from a book, not a screen!). Turn off light. Pray into sleep.

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Entrepreneurial Insomnia: How to Turn off Your Mind When You Can’t Stop Thinking

Almost every entrepreneur usually find it difficult to sleep. We do pat ourselves when we quit the 9 to 5. It is a great feeling, but it comes with an excruciating side effect which usually kicks in around 10:30 pm. Running your own business might be the best thing in the whole world but it is pretty stressful.

You might stay awake because you have a thousand ideas spinning around in your head. You might doze off and find yourself awake again; you might be trying desperately not to forget an important detail, or you might just be worried and go to bed having thought about the dark side of your business future. One of these or more will keep you awake every single day and they kind of look inevitable because they are part of your business and you.

Being self-employed and having a good sleep is not usually a mutual restrictive choice you have to make as an entrepreneur. We will totally break down everything you need to be your own ship’s captain and still get a perfect night rest simultaneously.

It may not occur to you just how important a good night rest is, but your all night long work attitude is not always a good idea. You might be lucky to be getting away with it all this while, but you won’t always be that lucky, and you might eventually lose a lot as a result of that sleeplessness catching up with you.

Sometimes you overhear the so called macho entrepreneur proudly arguing on who sleeps less. So also, some leading entrepreneurs run numerous experiments on themselves with the lone goal of cutting down their eight hours. Some who are not attempting to cut down their sleep might still not be sleeping as well as they should. All these things affect you physically, whether you know they do or not, they still affect you and the effect tends to aggravate as time goes on.

A researcher at Harvard has proven beyond reasonable doubt that not getting more than 4 hours sleep more than five times consecutively can have an impact on your attention, memory and your thinking speed. Sleeplessness makes them legally intoxicated.

Although discovery may not conform to a certain curve, it is very safe to believe that some few hour less than the normal adequate sleep, occurring repeatedly will result in some ineffectiveness that you could experience after taking a lunchtime bear or more.

As a matter of fact, sleep is so important for that perfect mental function you require as an entrepreneur. You might be lucky to get away with something less than the expected hours of sleep, but it usually mean you are over working not working smart.

Here are few tips on how to sleep better and work smarter than you always have

Amend Your Relationship with Caffeine

If you are the type that prefers this wonder drug as your entrepreneurial tool for productivities, it might be the major contributing factor to your insomnia issues. Even if you don’t take caffeine in the evening and afternoon (whether you are or you stopped), the experience of withdrawal that you face while sleeping at night can have you grinding your teeth or produce all kinds of nasties.

So also, if you are the type that wakes up with the “need coffee now” a headache, then the quality of your sleep is not the best it should be.

Be Wary of What You Eat Before Bed

If you are the type that takes food with high level of sugar, you will have a sugar rush which means you will turn and toss longer than you should be. You should totally eliminate the sugary snacks if possible and stick to protein and fats if you must eat before bed.

Always Leave Your Phone in Another Room or Far Away from You

Smart phones are the best and worst things that happened to productivity. The fact that you can always check your email and every single component of your business right there when you are dozing off does not mean you should always do it. Doing so means you are activating many conditioned response. The good side is that you will have a great idea for you business the following morning, and the bad side is that you will start to get worried about whatever problem your business is battling with at the moment.

Find a Means of Recording Last Minute Thought

As an entrepreneur, you might have a million ideas about things you should and could do that will make your business better. Your unconscious mind will always through up reminders naturally, and this will come in a type of bedtime epiphanies. This, on all occasions, will be the best idea you have ever had.

You might want to have a notebook close to your bed when you find it difficult to fall asleep because you will have good idea overload. You might want to have them written down until there is nothing more to write about.

Going Straight from Your Furious Emails to Bed Is Certainly a Bad Idea

Business and sleep are two different things, and you must give time for your unconscious mind to switch between the two. It is advisable to schedule at least two hours of work-free relaxation before going to bed. This will ensure that you don’t cheat on your sleep with your business and vice versa.

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What Is Decision Fatigue and How to Overcome It

Every day we are faced with thousands of decisions:

What am I going to wear?

What am I going to eat for breakfast, lunch, dinner?

What workout am I going to do today?

Should I drink coffee or tea?

Should I go to bed early, or not?

Mustard or Ketchup?

What is Decision fatigue?

In decision making and psychology, decision fatigue refers to the deteriorating quality of decisions made by an individual, after a long session of decision making. It is now understood as one of the causes of irrational trade-offs in decision making.

When you run your own business, there are even more decisions. What researchers have shown is the growth in decision fatigue. It is now understood as one of the causes of irrational trade-offs in decision making.

Have you ever been at a car dealership and they ask you 20 million questions about the options you have, and then even when you get to the finance guy; he has more questions about additional coverage, GAAP insurance, and who knows what else. The studies explain that after making so many decision through the day, we get decision fatigue and make the wrong/irrational decisions.

The current president of the United States Barack Obama’s days are packed with decisions that come from running one of the most powerful country on earth. Additionally, Mark Zuckerberg’s the CEO of Facebook days are packed with decisions that come from running the most powerful social network on Earth.

Both wear basically the same thing every day: Obama a blue or gray suit, Zuckerberg a gray T-shirt.

Screen Shot 2016-02-16 at 1.15.35 AM

Even Steve Job while alive used to wear the same black shirt towards the end of this life.

SteveJ

And they all do it for the same reason: decisions.

All three of them have/had to make a huge number of decisions all the time. Furthermore, we only have so much mental energy on a given day regardless of who you are.

According to psychologists and co-author of Willpower: Rediscovering the Greatest Human Strength Roy F. Baumeister explains that decision fatigue is like making decisions using the very same willpower that we would say no to doughnuts, drugs, or illicit sex.

Additionally, it’s the same willpower that we use to be courteous or to wait our turn or to drag ourself out of bed or to hold off going to the bathroom.

According to a 2012 Vanity Fair interview, President Obama said that managing your life as a president requires that you cut away the mundane, frustrating decisions like deciding what to wear which people around the world fret over. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.

Challenge: try to remove as many decisions from your day for a week. Maybe wear the same kind of clothes for a week.

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What are Hal Elrod Author of the Miracle Morning Sleep Hacks?

Hal died at age 20. He was hit head on by a drunk driver at 70 mph, died for 6 minutes, suffered permanent brain damage, and was told he’d never walk again… Not only did Hal walk, he ran a 52-mile ultra-marathon, became a Hall of Fame business achiever, an international Keynote Speaker, and is the #1 Best-selling Author of what is being called One of the most life-changing books ever written: The Miracle Morning.

Hal was so kind to quickly interview with us in the midst of his busy life.

What time do you wake up at?

What is your usual sleep cycle?

I usually go to bed at 9:30 pm and wake up 3:30 am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

I prefer and typically ensure that I get 6 hours, but when I’m not able to get 6, I apply a Bedtime Affirmation (available at http://TMMbook.com) to program my subconscious mind and body to optimize the sleep that I do get.

Do you have a ritual before going to bed?

My ritual before going to bed it pretty minimal. I simply fill up a full glass of water to drink first thing when I wake up, since I will have gone 6 hours without any hydration. Many entrepreneurs don’t realize that upon waking, most of us our mildly dehydrated simply because we’ve gone all night without any hydration. Unfortunately, starting your day with coffee (which is a diuretic) further dehydrates us. So, upon waking, I immediately down a full glass of water, like I was a college student at a keg party, then proceed to make a cup of Bulletproof coffee.

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Techniques to Wake Up Early

Natural Light or Natural Light Like

Make sure some natural light can get in to signal your body that it’s time to wake up. You can also use artificial lights that can emulate natural lighting such as Huy Philips lights, in case you wake up before the sun comes up.

Adjust Your Schedule in 15-20 Minutes Increments

Attempt to only adjust your schedule in 15-20 minutes increments. Don’t try to change too much too quickly. Moving it only 15 minutes will not impact you that much. Same with moving your bedtime 15-20 minutes earlier. It is easier to make changes in small increments vs. full 180.

Willpower Is at Its Strongest in the Morning

Dominate your alarm clock and never hit snooze. Practice immediately getting out of bed when your alarm goes off. Putting your phone further away at night from your bed will help you in achieving this.

Create a Morning Routine and Remove Decision Fatigue

Your morning routine can include things like reading, writing, making coffee, working out. Also having your clothes ready for your morning workout or workday will help remove decision fatigue by helping you know exactly what you’re doing when you wake up.

Pick a New Alarm Sound

Just like anything else in life, our body wants to create habits to help us free up some energy. Thank God!! Imagine having to think about breathing or engaging your abs when you walk. Perhaps your body has associated your current alarm clock with bad sleeping habits. Try to changing your alarm sound. You might be used to snoozing with your old alarm sound, so switching to a new one will make changing the habit easier.

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How Brandon Epstein “The Zen Dude” sleeps better than you

1.What time do you wake up at?

I wake up between 7-10am.

2. As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

Sleep is my #1 priority. If I want to live in a flow state the next day, I know I need to find a way to get at least 7-8 hours. One way to ensure this is that I don’t take meetings in the morning.

3.What time do you go to bed at?

I go to bed between 11pm-2am.

4.Do you have a ritual before going to bed?

I usually hit that hot tea and do a minimum of 15 minutes of reading.

 

Brandon is the founder of Entrepreneur Fitness. He helps entrepreneurs improve their physical, mental and emotional health so they can fulfill their optimal potential in business and every other aspect of their lives. Check out EntrepreneurFitness.com. He also co-founded Zen Dude Fitness to solve a problem most people face: kicking ass at work while trying to get in the best shape possible ZenDudeFitness.com.

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