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One Of Your Biggest Obstacles To Maximum Performance In 2014

There is something that will keep you from performing at your peak this year.


  • It’s not your effort.
  • It’s not your focus.
  • It’s not your knowledge.

It’s something you’re probably not even considering: it is lack of sleep.

You think I am exaggerating? Read on.


One-Third of Your Time

tips for getting good sleep

Sleep is so important we should devote ONE-THIRD of our time to it!

According to the National Institutes of Health, as many as 70 million Americans may be affected by chronic sleep loss or sleep disorders, at an annual cost of $16 billion in health care expenses and $50 billion in lost productivity.

You read that last part right. $50 billion is lost in productivity because of a lack of sleep!

The question is: Are you getting enough sleep?

According to the N.I.H., I’m not!

They say that our individual sleep needs vary. Some people appear to need only about 7 hours to avoid problems with sleepiness, but others need 9 or more hours of sleep. 

How are you doing based on those numbers? Are you getting enough sleep?

How Lack of Sleep Impacts You

If you don’t think  lack of sleep is that big of a deal, then consider this. 

The N.I.H says that lack of sleep impacts 5 things:


  • Your ability to learn
  • Your mood
  • Your memory
  • Your heart
  • Your hormones

If we really want to achieve the most this year, be at our healthiest, and enjoy 2014 the most, then we should consider making one of our goals this year to get more sleep.

13 Ways To Get Better Sleep

If you would like some tips to get better sleep, then consider these 13 tips from the N.I.H:


  1. Stick to a sleep schedule. Go to bed and wake up the same time each day. As creatures of habit, people have a hard time adjusting to altered sleep patterns. Sleeping later on weekends won’t fully make up for the lack of sleep during the week and will make it harder to wake up early on Monday morning.
  2. Exercise is great but not too late in the day. Try to exercise at least 30 minutes on most days but not later than 5 or 6 hours before your bedtime.
  3. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
  4. Avoid alcoholic drinks before bed. You may think having an alcoholic “nightcap” will help you sleep, but alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.
  5. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.
  6. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see if any drugs you’re taking might be contributing to your insomnia.
  7. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
  8. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
  9. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.
  10. Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in your bedroom is kept on the cool side. A TV or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep.
  11. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight.
  12. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.
  13. See a doctor if you continue to have trouble sleeping. If you consistently find yourself feeling tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you.

If you’d like to learn more about sleep, then go to the National Institutes of Health website.

The site has a lot of great information and it’s where I learned this information that I just shared with you. There is MUCH more there that you can learn about sleep!


Photo by Szift

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About Scott Aughtmon (1872 Articles)
I’m author of the book 51 Content Marketing Hacks. I am also a regular contributor to and I am the person behind the popular infographic 21 Types of Content We Crave. I’m a business strategist, consultant, content creation specialist, and speaker. I’ve been studying effective marketing and business methods (both online and offline) since 1999. ===> If you would like to see ways that we could work together, then please click here to learn more.