Sleep Less, Live More: The Rich Don't Rest

Don't sleep like you're rich is a phrase that encourages people to work hard and sacrifice sleep to achieve financial success. This mindset is common among entrepreneurs and self-made millionaires/billionaires, who believe that reducing sleep can create more time for work and increase productivity. However, it's important to note that this approach may not be sustainable in the long term and can have negative consequences on health and well-being.

Some famous individuals, like Elon Musk, Richard Branson, and Arnold Schwarzenegger, are reported to get by with only six hours of sleep or less. On the other hand, successful people like Lebron James, Jeff Bezos, and Bill Gates prioritize sleep, aiming for eight to nine hours of sleep per day, including naps.

While the don't sleep like you're rich mentality may be tempting for those chasing success, it's essential to understand the value of adequate sleep. Sleep deprivation can lead to decreased cognitive performance, increased health risks, and reduced productivity over time. Therefore, finding a balance between hard work and sufficient sleep is crucial for overall well-being and long-term success.

Get a good mattress and pillows

Getting a good night's sleep is essential for success, and it all starts with investing in a quality mattress and pillows. While you may be tempted to skimp on sleep and push through with stimulants, this is not a sustainable habit and can hurt your chances of career advancement.

A good mattress is crucial for a restful night's sleep. It is worth spending a little extra to get a mattress that suits your needs and provides the right support and comfort. Memory foam mattresses are popular for their comfort and durability, but be sure to air seal them to avoid off-gassing. If you're handy, you can even build your own bed to your exact specifications and add a custom memory foam topper for a unique and affordable option.

Pillows are equally important, and it's worth splurging on high-quality ones. Look for pillows that provide the right support for your sleeping position, whether you're a side, back, or stomach sleeper. Some people prefer the firmness of memory foam pillows, while others opt for the fluffiness of down or down alternative pillows.

In addition to a comfortable mattress and pillows, creating a sleep-friendly environment is key. This includes keeping your bedroom dark, quiet, and cool. Invest in light-blocking curtains or shades, and if you live in a noisy area, consider soundproofing or using a white noise machine. Keep your bedroom clutter-free and ensure your bedding is comfortable and breathable, with soft, high-quality sheets.

Lastly, establish a bedtime routine and stick to a consistent sleep schedule. Avoid electronics and stimulants like caffeine before bed, and create a relaxing wind-down routine with activities like yoga or reading (nothing too exciting!). By prioritising sleep and investing in quality sleep essentials, you'll be well on your way to success, just like the millionaires who prioritise their sleep.

Exercise regularly

Exercise is a great way to improve your sleep quality. Even a few minutes of physical activity a day can help you sleep better. It's all about creating a cycle of positive effects: when you exercise, you sleep better, which gives you more energy during the day to exercise again. This cycle can help you stay on track with your fitness goals and improve your overall health and well-being.

Yoga is a particularly beneficial form of exercise to improve your sleep. It helps to calm your mind and slow your breathing and heart rate, preparing your body for a good night's rest. Additionally, getting some sunlight early in the morning can help regulate your sleep-wake cycle, making it easier to fall asleep at night.

However, it's important to avoid intense exercise right before bed, as it may interfere with your sleep. Instead, try to finish your workout a few hours before bedtime to give your body time to relax and wind down. Maintaining a consistent sleep schedule and a cool, dark, and inviting sleep environment are also key factors in improving your sleep quality.

By incorporating regular exercise into your routine and following good sleep hygiene practices, you'll be well on your way to achieving better sleep and enjoying the benefits of improved energy levels, health, and well-being.

Avoid stimulants before bed

While it may be tempting to reach for a cup of coffee or another stimulant when you're feeling tired, doing so close to bedtime can negatively impact your sleep. Caffeine is a stimulant that promotes wakefulness by blocking adenosine, a sleep-inducing chemical. It can be found in coffee, tea, chocolate, cola, and some pain relievers. The effects of consuming caffeine typically last for up to five hours or longer, and it's recommended to avoid it at least eight hours before bedtime.

If you're struggling with sleep, try keeping a record of your caffeine consumption and how it affects your sleep. You may find that you need to avoid caffeine for ten hours or more before bed. Additionally, if you're experiencing insomnia, anxiety, or headaches, consider reducing your daily caffeine intake.

It's important to note that caffeine isn't the only stimulant that can disrupt your sleep. Alcohol, for example, may help you fall asleep initially, but it acts as a stimulant a few hours later, leading to more awakenings and decreased sleep quality. It's best to limit your alcohol consumption and avoid drinking within three hours of bedtime.

Smokers should also refrain from using tobacco products too close to bedtime, as nicotine stimulates the body in ways that disrupt sleep.

Get sunlight in the morning

Getting sunlight in the morning is a great way to improve your sleep quality and overall health and well-being. Sunlight has a significant impact on our body's internal clock, hormone regulation, and mood. Here are some reasons why getting sunlight in the morning is beneficial and some tips to incorporate it into your routine:

Benefits of Morning Sunlight

• Improved Sleep: Morning sunlight helps reset your body's "sleep clock" and influences your body's natural sleep/wake cycle. It also regulates the production of melatonin, the hormone responsible for sleepiness.
• Vitamin D Production: Sunlight on the skin helps produce vitamin D, which is crucial for immune and bone health and is linked to better sleep.
• Regulation of Circadian Rhythm: Morning sunlight exposure helps reinforce the synchronization of your body's internal clock with the rise and fall of the sun, making it easier to wake up and feel sleepy at the right times.
• Enhanced Mood and Energy: Morning sunlight boosts serotonin and endorphin levels, enhancing your mood and energy levels throughout the day.
• Reduced Stress: Sunlight reduces stress levels and supports mental health.
• Improved Skin Health: Morning sunlight can help heal skin conditions and has an anti-inflammatory effect, reducing redness and itchiness.
• Boosted Productivity: Exposure to natural light in the morning improves focus, concentration, and overall productivity.

Tips for Getting Morning Sunlight

• Personalize Your Schedule: Choose specific days that align with your schedule and energy levels.
• Set Time and Duration: Allocate a fixed duration and starting time for your outdoor time, and treat it as an important appointment.
• Prepare the Night Before: Set an alarm, lay out your clothes, and pack anything you need for your morning routine.
• Dress for the Weather: Don't let rain or snow deter you! Equip yourself with appropriate attire and embrace different weather conditions.
• Share Your Plan: Tell a friend, family member, or coach about your plan, as accountability can be a powerful motivator.
• Incorporate Activities: Combine sunlight with activities such as yoga, stretching, meditation, gardening, or a morning walk.
• Let the Sunlight In: If you can't go outside, open your curtains or blinds to let natural light into your home or workspace.
• Duration: Aim for about 15 to 30 minutes of direct sunlight exposure in the morning.

Avoid napping too close to bedtime

Napping is an important part of healthy sleep habits, especially for babies and young children. However, napping too close to bedtime can disrupt nighttime sleep patterns, especially if the nap is too late in the day or too long.

For adults, the ideal nap time is in the early afternoon, between 1 pm and 3 pm. This is when most people experience a natural dip in energy and alertness, often called the "post-lunch dip" or "afternoon slump". Napping during this time can boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability.

To avoid disrupting your nighttime sleep, experts recommend limiting your nap to at least eight hours before bedtime. For most people, napping for 30 minutes or less is ideal. Shorter naps allow the body to get some light sleep without entering deep sleep. Waking up during deep sleep can make you feel even groggier than before the nap.

If you're napping with a baby or young child in mind, the guidelines are a little different. From around 3-4 months of age until at least the age of one, two long naps per day (one in the morning and one in the afternoon) should be standard. However, this may not be enough for younger babies, who might need a third nap closer to bedtime, often referred to as a "catnap". This third nap should be shorter than the main naps of the day, lasting around 45 minutes and starting about three hours before bedtime.

For adults and children, it's important to maintain a regular sleep schedule, a cozy sleep environment, and avoid caffeine, alcohol, and exercise before bed.

Frequently asked questions