6 Proven Ways to Optimise Your Sleep and Boost Your Business Performance

Hey team! If you're anything like me, you're constantly hustling to reach that next level. Whether you're an entrepreneur, executive, or business owner, you know that success isn't just about grinding day in and day out—it's about optimising your performance in every aspect of your life. And one of the most underrated performance hacks? Sleep.

I recently got back from a Tony Robbins event, and let me tell you, it was a blast. But it also got me thinking about how we often run ourselves into the ground, thinking we're fine because we're riding on adrenaline and caffeine. Sure I was riding high from the vibes of the Business Mastery Event but my ŌURA Ring told a different story. The data showed my sleep was all over the place, even though I felt great. Now I knew this would be the case, if you’ve been to one of Tony’s events you know exactly what I’m talking about… but it was astonishing to see how much energy my body could generate even though my recovery was absolute sh*t. It reminded me that many of us are running on fumes without even realising it.

So, let's get into it. Here are six actionable tips to help you optimise your sleep and, by extension, your focus, productivity, and energy levels. These aren't just nice-to-haves; they're must-haves if you want to perform at your peak.

1. Stick to a Consistent Sleep Schedule

Our bodies are wired to follow a natural rhythm, rising with the sun and winding down as it sets. Modern life throws that rhythm out the window. The result? Inconsistent sleep patterns that mess with our hormonal balance and, ultimately, our energy levels.

Action Step: Set a consistent bedtime and wake-up time—even on weekends. Aim to go to bed and wake up at the same time every day. Research from Harvard Medical School shows that consistent sleep schedules lead to better sleep quality and improved focus throughout the day.

2. Hydrate Wisely

Hydration is crucial for peak performance, but drinking too much water late in the evening can disrupt your sleep. If you find yourself waking up multiple times a night to hit the bathroom, it’s time to adjust your hydration strategy.

Action Step: Drink two to three litres of water throughout the day but cut off your water intake by 7 PM. This helps minimise night-time bathroom trips, allowing for uninterrupted sleep. A recent study published in the journal Sleep Medicine Reviews highlighted that proper hydration throughout the day can improve sleep efficiency and reduce daytime sleepiness.

3. Mind Your Caffeine and Alcohol Intake

Caffeine has a half-life of three to five hours, which means it can linger in your system for up to ten hours. Even if you can fall asleep after a late-afternoon coffee, it's likely impairing your deep sleep. Alcohol might make you feel drowsy, but it also disrupts sleep cycles and increases the likelihood of waking up in the middle of the night. Both in my opinion are a “no-go”, however I understand that this isn’t possible for everyone. If you need coffee or love the occasional margarita see the action steps below!

Action Step: Avoid caffeine after 1 PM, and if you enjoy a drink, try to limit it to earlier in the evening. Cutting off alcohol at least three hours before bed can significantly improve your sleep quality. A study from the Journal of Clinical Sleep Medicine found that both caffeine and alcohol intake, especially in the evening, are associated with poorer sleep quality. In other words, drink more…

4. Train at the Right Time

Working out is essential for staying sharp, but exercising too late in the day can jack up your core temperature and activate your sympathetic nervous system, making it harder to fall asleep.

Action Step: Aim to finish workouts by early afternoon. This allows your body to cool down and your nervous system to switch gears into rest mode. Research published in the Journal of Sleep Research confirms that morning or early afternoon workouts are more conducive to better sleep compared to late-night sessions.

5. Keep Your Room Cool

Your body’s core temperature naturally decreases to initiate sleep. A cooler room helps facilitate this process, improving sleep onset and quality.

Action Step: Keep your bedroom around 65°F (18°C). If you need extra help, invest in a cooling mattress pad or ensure proper air circulation in your room. The National Sleep Foundation recommends a cool, dark, and quiet bedroom environment for optimal sleep.

6. Avoid Late-Night Eating

Eating too close to bedtime can disrupt your sleep as your body is busy digesting rather than powering down for rest.

Action Step: Finish eating at least two to three hours before bed. This allows your body to focus on restorative processes instead of digestion. A study in the journal Nutrients emphasises that late-night eating can negatively impact sleep quality and metabolic health.

In Conclusion

I get it, you’re busy and sleep is often the thing that suffers the most. I wanted to write a quick article that gave you some tools to implement tonight so that you can start to see results ASAP. I also wrote a much more detailed ebook breaking down 12 steps to wake up clear and energised every day. If you want to dive deeper into these strategies and discover even more tips for optimising your sleep, shoot me a message and I'll send over a copy of the ebook as my gift to you. 

Sleep is not just about rest; it’s about recharging your body and brain to tackle the next day with full force. So, don’t neglect it. Optimise your sleep, and you’ll unlock a new gear in your performance. Trust me on this one!

Let's crush it, guys. You have so much untapped potential waiting to be unleashed.

Stay tuned for more insights next week, and don't forget to hit that follow button. Let's make it happen!