One of the reasons I'm so passionate about Tignum is that I live in the business world and I am constantly reminded of the need for our sustainable high performance strategies.
Two weeks ago we got a new family member. That's right, a 10 week old Labrador puppy named Alana. After two weeks of getting up every three hours to watch her empty her bladder and to play "bite the toes," I decided to conduct my own research study on the effects of sleep deprivation. Below are my preliminary findings:
1. After 3 nights I began to crave sugar and wanted chocolate throughout the day.
2. After 5 nights I lost my motivation to do my morning movement (replaced of course with the broken promise that I would do something after work).
3. After 6 nights I found it difficult to focus and concentrate during meetings or while reading. I also found myself easily irritated (especially by puppies who were born with too small of a bladder to hold it all night).
4. After 1 week I had brain fog. If I were traveling I would swear I had jet lag.
5. Now after just 10 days of reducing my sleep by 20% I am over-eating, craving carbohydrates, performing at a fraction of my potential and feeling apathetic.
This week I entered phase two of my study. I started implementing the strategies that we teach. I've prioritized my to do list and I'm putting my attention, focus and energy into the things that are most important. I'm taking a 20 minute power nap every day after lunch. I'm avoiding sugar and caffeine and instead drinking lots of water and infusing more protein into all of my meals and snacks. I have shifted my movement goals from trying to beat Scott in tennis to just trying to maintain my current level. This means 15 minutes of daily prep in the morning and a nice walk after dinner (with Alana of course).
What are my findings? This stuff works. I am still suffering from not getting enough sleep at night but I am not only functioning, I'm performing at a high level again. I have regained control over the things that I can control and I'm doing what I can to maximize my energy. Better yet, I am now thoroughly enjoying the experience of having a new puppy (like having my shoelaces chewed out, having my neighbors complain about her barking, and getting licked to death every time I sit on the floor).
Last night I ended the study and my wife agreed to get up with Alana. I was so excited to begin studying her reaction to sleep deprivation. Of course, Alana slept all night last night and my wife woke up fully refreshed. Now I'm studying my self talk around how jealous I am of my wife. I'll share that study with you in a future blog.
The key here for all you business men and women is that even if you can't control your sleep (due to kids, deadlines, long hours, travel or even puppies) at least you can implement some high performance strategies to reduce the detrimental impact. If you guys have any other strategies that you have found in your research please share them with us.
By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance
Two weeks ago we got a new family member. That's right, a 10 week old Labrador puppy named Alana. After two weeks of getting up every three hours to watch her empty her bladder and to play "bite the toes," I decided to conduct my own research study on the effects of sleep deprivation. Below are my preliminary findings:
1. After 3 nights I began to crave sugar and wanted chocolate throughout the day.
2. After 5 nights I lost my motivation to do my morning movement (replaced of course with the broken promise that I would do something after work).
3. After 6 nights I found it difficult to focus and concentrate during meetings or while reading. I also found myself easily irritated (especially by puppies who were born with too small of a bladder to hold it all night).
4. After 1 week I had brain fog. If I were traveling I would swear I had jet lag.
5. Now after just 10 days of reducing my sleep by 20% I am over-eating, craving carbohydrates, performing at a fraction of my potential and feeling apathetic.
This week I entered phase two of my study. I started implementing the strategies that we teach. I've prioritized my to do list and I'm putting my attention, focus and energy into the things that are most important. I'm taking a 20 minute power nap every day after lunch. I'm avoiding sugar and caffeine and instead drinking lots of water and infusing more protein into all of my meals and snacks. I have shifted my movement goals from trying to beat Scott in tennis to just trying to maintain my current level. This means 15 minutes of daily prep in the morning and a nice walk after dinner (with Alana of course).
What are my findings? This stuff works. I am still suffering from not getting enough sleep at night but I am not only functioning, I'm performing at a high level again. I have regained control over the things that I can control and I'm doing what I can to maximize my energy. Better yet, I am now thoroughly enjoying the experience of having a new puppy (like having my shoelaces chewed out, having my neighbors complain about her barking, and getting licked to death every time I sit on the floor).
Last night I ended the study and my wife agreed to get up with Alana. I was so excited to begin studying her reaction to sleep deprivation. Of course, Alana slept all night last night and my wife woke up fully refreshed. Now I'm studying my self talk around how jealous I am of my wife. I'll share that study with you in a future blog.
The key here for all you business men and women is that even if you can't control your sleep (due to kids, deadlines, long hours, travel or even puppies) at least you can implement some high performance strategies to reduce the detrimental impact. If you guys have any other strategies that you have found in your research please share them with us.
By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance
Great blog entry Jogi, thanks for sharing. It's also a great reminder that sustainable high performance is a work in progress and that there are many simple yet profound strategies within our reach. Working with you, Scott and the Tignum team has changed my life and I can't wait to offer this opportunity to my clients. Keep it coming!
Posted by: Jaro Horvath | June 16, 2009 at 01:13 AM
What perfect timing for your blog. I am a new mom, am definitely sleep deprived, and each day go down that path of excuses for not doing the right things for myself because of the lack of sleep. I can't control when my baby wakes me up, yet I can control whether I get some type of movement in each day and what types of foods I eat throughout the day. I know it makes a difference and your blog helped remind me that I need to realize what I'm in control of. Thanks for the reminder.
Posted by: kc | June 15, 2009 at 11:26 PM