Sleep Smarter: 8 Habits for High Performance 

Recent conversations with my team and others across the business have reinforced something we all know but sometimes neglect: the importance of sleep. Its impact on our work, energy, and focus is undeniable. Building on my last post, where I discussed why sleep is crucial for high performance, I’m sharing practical tips to help you unlock your best self through better rest.

As a manager with 12 years of experience and a qualified health coach, I’ve learned that people respond best to reasons, not rules. With that in mind, here are 8 sleep habits that can boost your focus, energy, and resilience – and the science behind why they work.

  1. Consistent Sleep Schedule

One of the biggest improvements I’ve made is maintaining a regular sleep schedule – even at weekends. Our bodies operate on a natural 24-hour clock (circadian rhythm), unique to each of us and regulating the release of hormones at specific times. A consistent bedtime allows your body to prepare for sleep naturally, helping you wake up feeling refreshed.

  1. Optimise Your Bedroom

Your bedroom should be a haven for rest. I keep mine cool and dark, which helps signal to my body that it’s time for sleep. Falling asleep requires your body temperature to drop by about 1°C, and melatonin (the sleep hormone) is activated by darkness. If you wake up at night, avoid bright lights – they can disrupt melatonin production and make it harder to fall back to sleep.

  1. Limit Screen Time

Blue light from phones, tablets, and other screens can interfere with melatonin, delaying sleep. To counteract this, I reduce screen exposure at least an hour before bedtime or wear blue light-blocking glasses. This small change has made a big difference to my ability to wind down at the end of the day.

  1. Mind Your Coffee

I love coffee, and research supports its antioxidant benefits – but timing matters. Caffeine can stay in your system for 10–12 hours, which means that a midday coffee could still affect your ability to sleep at night. I stick to two cups in the morning, using that boost to jumpstart my day while leaving my evenings caffeine-free.

  1. Watch Alcohol

Even small amounts of alcohol can interfere with your sleep, especially deep sleep, which is essential for recovery. While I’m not aiming to be the healthiest person in the graveyard, I’ve found that limiting alcohol leads to noticeably better rest. Sleep, not wine, is the ultimate way to relax.

  1. Try Yoga Nidra for Sleep Troubles

If I struggle to fall asleep, I turn to Yoga Nidra, a guided meditation practice that helps calm the mind and body. It’s a wonderfully effective tool, and there are plenty of free sessions available on YouTube.

  1. Waking Up at Night

We all experience the occasional night-time wake-up. When it happens to me, I follow sleep expert Matthew Walker’s advice: don’t stay in bed awake. Lying there can create an association between your bed and restlessness. Instead, I move to another room, stretch, or listen to a calming podcast. Only when I feel truly sleepy do I return to bed.

  1. Drift Off with Storytelling

One of my favourite techniques for falling asleep is inspired by childhood: bedtime stories. Research shows that storytelling helps adults relax and transition into sleep. Many apps offer soothing bedtime stories, but you can also create your own mental escape. Close your eyes and take yourself on a mental walk, imagining as many details as you can:

“The door creaks softly as you open it, feeling the warmth of the sun on your skin. A golden glow bathes the world, and the sky is a brilliant blue. Clouds drift lazily overhead, and the neighbour’s cat lies basking in the sunlight, its fur glowing with colour…”

Rest Fuels Success
Prioritising sleep not only refreshes your body but sharpens your mind. As a high performer, better sleep leads to improved focus, less stress, and better decision-making. When you rest well, you show up as your best self—ready to succeed.

Goodnight!

Discover: Patrycja Zuber

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About Author /

Patrycja Zuber’s journey into high performance began at the age of six with classical violin training, where she developed discipline, focus, and a drive to excel. She later founded and successfully scaled a business in Poland, which continues to thrive after its sale. Now a General Manager specialising in managed service contracts within the waste management sector, Patrycja leads 14 direct reports, overseeing operations for over 500 staff and collaborating with three major industry players. As a certified Health Coach, Patrycja combines her professional expertise with a lifelong passion for well-being, helping high achievers optimise their health, enhance performance, and create balance in their lives.

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