If you had more time, how would you spend it? Think about it and be honest. For over 15 years I’ve been asking that question to my audiences, and you know what the most common response is? “I’d sleep more.” And that probably doesn’t surprise you!

I’m not certain when sleep became a luxury, but it seems to be something we fit in when we’ve got time, on weekends, or holidays. I’m here to tell you that’s not how it works.

Rest is not something that can be gained through infrequent overdoses. It’s a daily requirement alongside energy-producing exercise and healthy eating. It’s how your body works.

Watch the video below, or read the transcript that follows, and learn how to sleep your way to the top… in a good way!

While you sleep, your body uses most of the night to heal damage done to your cells and tissues. It pumps out proteins to repair cells, and growth hormones to promote muscle growth. The glymphatic system flushes the toxins from your brain and gets things in order.

Inadequate rest impairs your ability to think, to handle stress, to maintain a healthy immune system and to moderate your emotions.

While a tiny percentage of the population does fine on little sleep, those people are incredibly rare. Most of us need 7-9 hours. And 40% of us aren’t getting it.

If you regularly get jolted out of sleep by your alarm then zombie through your day on a half tank of gas, you’d do well to focus on improving the quality and quantity of the sleep you’re getting.

Chronic sleep deprivation can lead to anxiety, irritability, depression, hypertension, obesity, type 2 diabetes,  deficiencies in reaction time, creativity, critical thinking and problem solving.

Lack of sleep increases stress, and if your job requires you to think and be creative you better prioritize sleep, because stress and creativity don’t always play well together, and that could impact work performance

Smart companies understand that. Sleeping on the job was once considered taboo, but today, more and more companies are encouraging employees to take a mid-shift snooze. And it’s a wise practice: 29 percent of workers report falling asleep or becoming very sleepy at work, and lack of sleep can cost a company big bucks each year in lost productivity. But a short twenty-minute nap can boost alertness and improve performance—both important when you’re on the job.

Many companies with a strong commitment to employee wellness recognize the benefits of on-site napping. Nike, Google, Zappos, Huff Post – even Ben & Jerry’s Ice Cream provide nap rooms in their facilities in support of employee health and well-being, and improved employee performance.

Don’t have a nap room at your office? Well it wouldn’t be the worst thing to put your head down on your desk for a 10-minute power nap. If you get caught in the act, life your head up, wipe the sleep from your eyes and tell your boss or colleague, “I’m sleeping my way to the top!” And then share this video with them.

Get your zzz’s

If more hours aren’t possible then make sure the hours you get are restful. Develop a pre-sleep routine that will help you doze off more quickly. Avoid fatty or high-protein foods before bed. They may keep you awake as your body works harder to digest them. Too much TV, internet or computer time will keep your brain stimulated longer so cut those out before bed too. Read or take a bath. Stretch or meditate. Sip a cup of non-caffeinated tea. Wind down at least 30 minutes earlier, or better yet, skip the sofa and TV altogether and hit the hay ahead of time.

Next, optimize your sleep environment. You’ll sleep a lot better if your room is cool (18C or 64 F or so), dark, and clean. Find a pillow that is comfy and suits your sleep style, and if possible make sure your bed provides you the right type of support.

Once you’re feeling more rested I guarantee you’ll begin to think more clearly and creatively. Your attention span will increase as will your memory. You’ll also have more energy. And I gotta say…what’s possible from there?


From this day on promise yourself that you won’t cut back on sleep in the quest to conquer your to-do list. If you make sleep a priority the energy you gain will make you more productive during the day anyway. It will all get done. Quality sleep is good for you and it’s good for your business.

Until next time, I’m Michelle Cederberg helping you transform your work and your life, one recharge at a time.

Michelle Cederberg, MKin, BA Psyc

Certified Speaking Professional (CSP)
Certified Exercise Physiologist (CEP)
Certified Professional Co-Active Coach (CPCC)
ORSC Trained Team Coach

Live Energetically ~ Do Work You Love ~ Get the Most Out of Life


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