Bad decisions? Irritability? Creativity slump?
Maybe it's not your working method, but your sleep.
Today's #WorldDayOfSleep is the perfect opportunity to take a critical look at your #eveningroutine.
The day was packed until the evening, you “just briefly” check your emails before going to bed and then you lie in bed half awake with your mind spinning. The next day, you lack creativity, become more susceptible to spontaneous distractions and have to make a note of important details that you would otherwise have had no problem remembering.
Neuroscientists at Harvard Medical School have discovered that just four nights with only 5-6 hours of sleep lowers your cognitive performance to the level of 0.8 per mille of alcohol in your blood.
The consequences of #lackofsleep:
- Your prefrontal cortex - responsible for strategic thinking - receives 32% less blood flow.
- The amygdala takes control and increases your stress reactions.
- Memory consolidation fails - what you have learned is not properly anchored.
- Lack of sleep leads to more impulsive decisions - because the brain does not have enough time to process information in a structured way.
- Our irritability increases by up to 60 % - conflicts within the team increase.
- Too little deep sleep dampens the power of innovation - our brain needs REM phases to think creatively.
The quality of our #sleep starts long before we go to bed. Those who consciously support their nervous system not only fall asleep faster, but also wake up more refreshed.
Three effective routines from #neuroscience
✅ Activate your parasympathetic nervous system: the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) slows down the heartbeat and promotes deep relaxation. In addition, a body scan meditation helps to release tension and reprogram the body to rest.
Chronobiological reset: Set yourself a conscious limit 90 minutes before bedtime. Dim the lights, reduce screen time and incorporate calming activities. This supports your natural melatonin production and helps your body to switch to rest mode.
✅ Mental de-stressing practice: Banish nighttime ruminations with an analog brain dump journal. Write down all open thoughts for 10 minutes and make a note of specific time slots for important tasks the next day. This method takes the pressure off your mind - and makes it easier to switch off.
Sleep is not a passive state. It is active biological work - your brain reorganizes connections, breaks down toxins and processes emotional impressions. If you understand this, you can make better decisions with a clear head.
#BetterDecisions #Neuroleadership #SleepIntelligence #SelfLeadership
