Quality Sleep Is Essential for Performers and Achievers

Performers and Achievers Daily with Raj Gavurla

The show to help performers and achievers to stop sabotaging themselves by unlocking a winning performance through elite mental strategies.

As a performer and achiever tune in to discover the most important characteristics of performers and achievers with relevant and relatable stories and examples to bring out your authentic gifts, talents, abilities, and skills.

Are you a performer and achiever at the professional level to five years old (k-5)? He discovered performers and achievers have a passion to advance at any age.

Show Notes:
The most important characteristics of performers and achievers with relevant and relatable stories and examples to bring out your authentic gifts, talents, abilities, and skills.

Quality Sleep Is Essential for Performers and Achievers

1.  What's the quality of your sleep?

2.  How to determine beneficial ways to quality sleep?

3.  Ways to experience quality sleep

4.  It's important to have a sleep routine to prepare, experience & receive benefits, recover, and relect

Power Sleep Book:  https://www.amazon.com/Power-Sleep-Revolutionary-Prepares-Performance/dp/0060977604/ref=sr_1_6?crid=3IBXFJNVF4X0Y&dib=eyJ2IjoiMSJ9.M0Dbs3m3-6DaK6mwzQ-Sbv1CA2K1eUraDwJFmoc6aKVbQOwpLzLOt6Rvp17X_-mqrUszbhTQmCDaGA4MIql15GbFyyhoMlKt07CQlMtrZAoZNHsypV0FBA1oQUTtjB0E8QdibOtfIyXygmfpP5xQXH9lgUWxhZ0RPs4OXFKEQrMg15gnDfnUC__TDjm2lPTuRpFZ0bCyJ7jTqbD1SRa7eXvvxzDd64K7QbMsNdbSdYM3toS1WhDtJEJSeRj6rXGHo2J0JQOaDNAQV3PevwjyDh5heI1DpfN7-AP0NqUPpHY.fhtTPuc2sXvjwtE-EH_1IqSeB0kGMpJimgcTYphyfJo&dib_tag=se&keywords=sleep+power&qid=1772674359&sprefix=sleep+power%2Caps%2C173&sr=8-6      

To help and support you with private personal professional confidential services and programs:

For Those Interested In Business:  https://www.rajgavurla.com or contact him at 864.569.2315, raj@rajgavurla.com

For Sports Coaches, Players/Athletes, Parents Raj Gavurla is on the CoachUp Platform:  https://www.coachup.com/coaches/rajg

To Support Performers and Achievers Daily with Raj Gavurla:  https://buzzsprout.com/2382695/support

Transcript

SPEAKER_00 0:13

Performers Achievers. Welcome to Performers Achievers Daily with me, Raj Cavrulla. In today's episode, we'll talk about your sleep, the importance of sleep. And I'm currently reading Dr. James Moss's book, Power Sleep. So sleep is essential. It really is. And like most things, there's ways that you are able to, or we are able to make progression, sometimes a lot of progression in sleep. And so the objective is, or yeah, the objective would be to be able to sleep throughout the night. And for you to receive anywhere from I would say eight to ten hours of sleep, depending upon some factors, and consistently sleep through the night. And so let's talk about what happens if that doesn't happen. What can you do about it? What approach can you take? Which sleep skill can you use? Well, one of the things that you can do, first of all, is let's take a look at are you drinking fluids before going to bed, and therefore is causing you to wake up in the night. And yes, uh, you know, something with like the hour and a half before you go to bed, or two hours before you go to bed, you probably want to stop drinking fluids well before that, probably three hours before you go to bed. And if you do uh wake up in the middle of the night, what do you do? Well, key here is to keep in mind to get up, go to the bathroom, just do something to that effect, and of course, if you need to go to the bathroom because you need to use the restroom because you drank too many fluids before going to bed, then obviously you can go to the restroom. Additionally, you should have a sleep routine, your PM routine should sort should flow right into your sleep routine. One of the things that I do is I wear these blue light blocker glasses, and that's something that I'm getting used to. I'm being pretty consistent with it. I'm not really sure. Is it having any effect on my sleep? Is it making it more efficient and effective? Uh haven't really quite been able to pinpoint that or have some kind of experience with that, however, or experience that, however, I am using those. The other item is I'm sure to use my room as a place where the environment in there it's not messy, it's clean, it's organized, it's structured. So that's important because if you have a room and your bedroom and you have clothes on the floor, you have just things laying down or on your desk dresser drawer because you just come in and sort of lay in there and go about your day, it's gonna clutter your room, and that clutter it affects you in a in uh it affects your sleep in a detrimental way. So you want to stay, keep everything organized, make sure that the floor doesn't have clothes or anything on it, and the desk or your drawers or top of it is clean, organized. So that's important also, and also it's just an example of what you should be doing anyway when you're doing your other walks of life, whatever your profession is, or if you're in school or playing sports, right? Is that well, if you were to have come into the home, into your bedroom, let's say your closet's in your bedroom, instead of throwing the clothes on the floor, what's keeping you from hanging them up or putting them in the washer with friends when we were in college, we could go out anywhere, it didn't matter where, or do something, okay? Let's say we went camping or we went and did something. Well, when he got done with whatever it is that he was doing, he wouldn't wait for the next day, regardless of the time or what day of the week it was, he wouldn't wait for the next day to put all his things away. So just like he prepared and packed everything to go on this trip or to do some event, whenever it ended, he came back home and then he would unpack everything and put everything away, and so keep that in mind as you go about your day. Are you doing this? And you'll see this show up in little ways, you know. For example, sort of so that this stands out, do you properly shut down your computer? Or you just push the off button and you're gone, and you realize as you do things like this, and you're more aware of it, and you're using what I call your real-time cues, your real-time focal points, that you're actually taking away the stress, the anxiety, and you have put in a way because that's not there, to benefit you even in your time, right? Even in your time, and you play sports, let's say you want to rush through your stroke or your routine, or and you'll need to rush through. This is what you're there for. You're there to enjoy your sport, you're there to have fun, to make progression playing a sport, regardless of the outcome. So that's one thing to keep in mind. The other item, and this happened to me recently, is I enjoy drinking a new drink I found it was a can of coconut water and pineapple, and it tasted pretty good. So, for some reason, though, and you can look at your nutrition and see if, for example, your sleep isn't as well as it previously was. If, for example, someday you don't sleep well. Well, what nutrition have you been eating and drinking? Did you change something? Did you put something in there? Did you delete something? So that really does have an effect. I was somewhat surprised at that, however, it's reality. Now, the other thing is that before I sleep, I like to do some breathing exercises, and here's the important thing to keep in mind when you do your breathing exercises in the evening. First of all, I don't do them right before I go to bed, but I do them pretty close to that time. And when I do my breathing exercises, whether it's box breathing or any other type of exercise, I am sure to have my focal point or my focus or awareness or pay attention to recognize that it's the exhale is where I want to pay more attention to, pay more focus to. This may benefit you when you inhale, use the word calm, and exhale silently, talk to yourself and use the word relaxation, and eventually you won't need to use those words, but that just might be beneficial to you. The key, though, to keep in mind, because I've had some people say, Well, I do breathe, and this is one of the key points that they're missing is that when they breathe, for them to recognize, focus on, pay more attention to the exhale, it should be longer, and you should sort of have a little exertion to the exhale, not just the same exertion as the inhale. Let's say you had a specific inhale exertion, the exhortation should be stronger than the inhale exertion, and it should be longer, and you'll definitely experience the benefits and feel the benefits in your molecules, atom cells throughout your whole parasympathetic, sympathetic nervous system, and your whole body and all your circuits. So these are just some of the things that I do. The other thing that's sort of important, and I think sometimes we forget these things is to put lotion on our face, on our chest, on our arms, on our legs, on our body, and we don't need to put them blussi every day, however, by doing that, you'll receive a sense of successfulness, right? And that's very important, uh, because it does affect you because we're sweating, you know, we just have different activities that occur throughout the day, and then lastly, I will say that when you're getting into your PM routine to go ahead and have that focal point or that focal cue of okay, let me get into something comfortable. I'll put on my pajamas, I'll take off my shirt that I've been wearing all day, or underneath my shirt. I had this t-shirt and I came home. I took my shirt off, but I still kept this t-shirt on. You want to be able to sort of wash the day away by taking and putting on your pajamas or sweats, and then that t-shirt that you were wearing, take that off and put on another t-shirt or you know, whatever you wear before you go to bed, and that will also create a zestfulness, sort of like you're washing away the day and you're preparing for your sleep. So, one way we can sort of look at this is through this specific approach, is that anything you do, first you prepare. And when you prepare, you're mentally preparing whether you realize it or not, and then you're also physically preparing in the sense that you're gonna make sure that you have all the things that you need in order to be in order to uh accomplish this uh task or specific objective that you're pursuing, and so you're gonna prepare, and then after you prepare, you're going to then pursue your routine as you're about to go into whatever it is you're doing, and then you experience the benefits of it. And then you recover. So in the morning, you wake up, you recover. Maybe in the morning the way you recover is you just get up, and everyone has their own routine, but whatever it may be, maybe you do some stretches in the morning before you get up while you're in bed some days, some days maybe not. You know, there's other things that you can do. Maybe you you know say to yourself, Oh, I love to I love the morning, or I like the morning, or anything else to that effect. I'm looking forward to my day, just something positive. And then, so that would be positive self-talk, and that would become a positive habit. And then you and whether you know it or not, you're already doing this, but you reflect on your sleep at night, and so that's really the approach. So that's what I have for you today. I'll have another podcast after I read power sleep, however, that's what I have for you today, and it's also important I didn't mention this, but sleep at the right time daily and get up at the right time daily, so to be consistent. I used to sleep between 10:30 and 11, and you know, some days for whatever reason it would become 11:30 some nights. Well, I found just trying to optimize my sleep, trying to make it to where I have more energy, more endurance stamina, just looking forward to the day more, is I go to bed at 10 p.m. And then wake up at the same time the next morning. And so this is uh something that I do, and it's not always possible to do that because I have different places that I'm going to. Maybe I'm traveling, maybe the day of work starts at a different time on specific days, so that's something, and then I also like to do some activity like read, like just a chapter, no more than a chapter in the evening. And if I don't read, maybe watch mindless TV, or maybe even do a like a five or ten minute meditation. So that's what I have for you today. If you like me a podcast, like it for those of you who are interested in my private, personal, professional, confidential programs and services, visit my website, uh shavrulla.com, fill out the brief form, and we will contact you as soon as we can. Enjoy your day.