Early in my career, I worked with a partner who bragged that he slept 5 hours a night. I felt embarrassed to say I slept for 8. Like almost everyone in biglaw, I worked past midnight plenty of times. But I look back with pride on how I prioritized sleep.
My Sleep Strategies
Here's what I'm doing to improve and prioritize sleep now:
- Use my Oura ring to track sleep. It helps me understand the components of good sleep and track the factors that impact it: eating close to bed, caffeine consecutive days in a row, late-evening stressors.
- Turn down overhead lights starting at 6pm. Dimmer lights lower to the ground simulate the natural setting of the sun and prompt sleep.
- Stop eating at 6pm (but often 6:10-6:20). That means we've done a lot of digestion by bedtime, and our lower heart rate helps us sleep.
- Go to bed between 8:30-9:00pm. We have children that are unpredictable overnight, so we do what we can to protect sleep. A tight schedule promotes predictable sleep, which also impacts metabolism and energy.
- Nap when I can (not often, with nannies, cleaners, and children in and out of the home), especially when I'm under the weather. My Oura ring finds a measurable impact on alertness when I nap, and I notice a boost in mood and attitude.
Last Night's Results
Here's my sleep details from last night, from the Oura app. My sleep isn't perfect. I didn't get as much deep sleep as I typically get (around 1.5 hours), and I had a lot of movement (our 9-month daughter working on sleeping independently). But I'm happy with the composition and quantity of sleep. I feel good.
Try It Yourself
So this weekend or next week, maybe you can give yourself permission to go to bed early or take a nap. As a parent of a toddler, here's a tip for a 10-minute nap that Navy SEALs use: put on some white noise, elevate your legs above your heart (use a couch or pillows), cover your eyes, and enjoy your moment of rest.
Prioritizing sleep has been one of the best decisions I've made for my health and career. Whether you're in a demanding job or managing a busy household, protecting your rest pays dividends in energy, mood, and performance.
Give yourself permission to rest. Your body and mind will thank you.