In the pursuit of high performance, well-being, and success, so many people are looking for the next hack, quick fix, supplement, or trend. In doing so, we’re often skipping right past the foundation. We’re stepping over hundred-dollar bills to pick up pennies. The truth is that when we think of the secret ingredient to optimal performance, well-being, and success, it starts with getting consistent, high-quality sleep.
Sleep is so fundamental. It’s when the brain clears out toxins, repairs the body, consolidates memory, processes emotions, and restores energy. And yet, many of us are chronically under-rested. Factors like elevated stress levels, late-night scrolling, and blurred boundaries between work and rest can disrupt the body’s ability to wind down. When we don’t sleep well, everything else can suffer: our ability to focus, regulate emotions, make good decisions, and remain productive.
It can be easy to chase the next solution, but dialing in the basics and aiming for a solid eight hours of sleep can make a remarkable difference in how you show up in the world.
Thinking About Your Days With the 8x8x8 Model
One helpful way to think about your days is through the 8x8x8 model. It involves imagining the 24 hours divided into three 8-hour blocks:
- 8 hours for high performance (work, productivity, responsibilities)
- 8 hours for personal time (leisure, connection, joy)
- 8 hours for rest and recovery (sleep)
For many people, the work block bleeds into the others as it stretches to 10, 12, even 14 hours a day. When this happens, sleep and personal time get squeezed out. Over time, this can impact our well-being and ability to sustain performance.
These blocks don’t have to be consecutive—they can be chunked in ways that work for your life. But making space for all three is essential for feeling well and showing up well-rested and regulated.
Actionable Habits to Improve Your Sleep
Here are a few strategies and habits that can help you improve your sleep hygiene and protect that rest-and-recovery block:
1. Nap Wisely
There are two types of naps we can use strategically:
- The 20-minute power nap: This type of nap can offer a surprisingly high return on investment. It’s just enough to reduce fatigue, clear away brain fog, and boost mental clarity for the rest of the day. You’ll often feel more productive, alert, and focused afterward. Taking this kind of nap in the early to mid-afternoon, when your energy naturally dips, can be especially effective without interfering with nighttime sleep.
- The 90-minute heart nap: When you’re feeling the weight of the world and emotionally depleted, give yourself a full sleep cycle with a 90-minute nap. It can be powerful for restoring energy and increasing our empathy and compassion.
2. Leave Your Phone Outside of the Room at Bedtime
Keeping your phone within arm’s reach at night can make it harder to relax and fall asleep. From emails and notifications to endless scrolling, your phone keeps your brain stimulated when it’s time to wind down. Research shows that the blue light emitted from screens can delay the release of melatonin (a hormone that signals to the body it’s time to sleep), increase alertness, and disrupt your natural sleep-wake cycle. This can lead to later bedtimes and shorter, more restless sleep.
Protect your peace by replacing your phone with a simple alarm clock in the bedroom. And if you’re worried you might have a fleeting thought in the middle of the night, keep a notepad and pen nearby so you can jot it down without the temptation of picking up your phone.
3. Follow the 3-2-1 Rule to Wind Down
3 hours before bed: Avoid heavy meals, caffeine, and alcohol.
2 hours before bed: Stop the intense intellectual and emotional brain work—this is not the time for answering work emails or having difficult conversations.
1 hour before bed: Minimize screen time and exposure to blue light.
4. Create a Bedtime Ritual
A consistent bedtime routine gently signals to your mind and body that it’s time to shift gears. This could include dimming the lights, “closing down” the kitchen, journaling, reading a book, or anything else that helps you transition from the busyness of the day to a state of rest. Sticking to your routine is a powerful way to invest in better sleep and helps you wake up feeling more rested, grounded, and ready for the day ahead.
Sleep Essential Reads
5. Try Progressive Muscle Relaxation
Progressive muscle relaxation helps you get out of your head and into your body. This technique involves tensing and releasing each muscle group from your toes to your head or vice versa. It can help ease stress and calm the nervous system as it relaxes you physically and mentally.
6. Count Backwards to Distract Your Mind
If your mind won’t stop racing, try counting backwards from a thousand. This simple exercise gives your brain something to focus on, helping to redirect cognitive energy that would otherwise be swirling around in anxious or repetitive thoughts. The act of counting backwards from a high number allows the brain to be occupied just enough to let sleep take over.
7. Honour Your Body’s Wake-Up Signals
If you naturally wake up within 90 minutes of your alarm, consider getting up. Going back to sleep might mean you drop back into deep sleep and wake up mid-cycle, leading to grogginess that can stick with you all day.
8. Get Outside First Thing After Waking
How you start your day matters. Getting outside first thing after waking helps regulate your circadian rhythm (your internal clock that tells you when to wake up or wind down). The exposure to natural light is a powerful signal that it’s “go time,” boosting alertness and energy for the day. It then helps your body know when it’s time to power down for rest and allows for better sleep at night.
Final Thoughts
Don’t stress over one bad sleep. Try looking at your sleep in clusters of three. Many Olympians and athletes often don’t sleep well the night before big events, but good habits most nights still pay off! This is not about perfection. It is about finding and establishing good sleep hygiene practices that support you and help you feel more rested and ready to show up fully in your life and work.