Sleep Prescription

Everything begins with a good night's sleep.  You might think that preparing for your next Flow session happens when you sit down to work, but it actually starts much earlier—10 to 12 hours earlier, in fact.

Roughly one-third of Americans sleep less than six hours a night—a worrisome trend in a nation become more sleep-deprived.

According to the National Sleep Foundation, adults (ages 18-64) need between seven to nine hours of sleep per night.  Once you hit 65, you can skim off an hour.  Still, most adults fail to meet this quota.

The health problems extend far beyond feeling groggy.  Research has linked poor sleep habits with a slew of negative effects on the body, including memory and concentration issues, high blood pressure, weight gain, risk of high blood pressure or diabetes, and a weakened immune system.

Bottom line: you need proper rest in order to set yourself up for success.

The Road to Successful Sleep

A proper night of sleep is based on two factors: quality and quantity—and quality matters just as much as amount.

If you feel you haven't been getting adequate rest, consider implementing these practices into your routine.

1. Control the light

   Light affects your circadian rhythms, the biological clock that tells your body when to rise and shine and when to head to bed.  Exposing yourself to natural sunlight (known as blue light) during the day and reducing exposure in the evening helps regulate your natural sleep cycle.  Eliminate blue light using "night mode" on your phone or monitors—or simply stop staring at screens a few hours before bed.

2. No more late-day java

   Caffeine can be an amazing Flow State enhancer, yet it can stay in your system for six+ hours, which stimulates your nervous system and hinders your ability to relax.  Stop the java or green tea by 3 pm.

3. Optimize your bedroom

   Set up your bedroom for optimal sleep by considering lighting, temperature, and noise.  Minimize distractions or anything that might disturb your rest.

4. Implement a regular sleep schedule (and stick to it!)

   Staying consistent in your sleeping and waking habits will improve your overall sleep quality.  One study found that participants with irregular sleeping patterns had poor quality sleep and a harder time waking up on time.  Irregular sleeping patterns mess with your body's circadian rhythms and melatonin levels—the hormone responsible for sleep-wake cycles.