Deliberate Rest & Restorative Sleep

Deliberate Rest & Restorative Sleep

Have you heard the statistic made famous by Malcolm Gladwell, that 10,000 hours of practice will make you world-class in any endeavour. The study done on deliberate practice by Ericsson et al. also looked at deliberate rest and found that top performers got an average of an hour of sleep more per day than the average performers and were more mindful about how they chose to spend their downtime. Deliberate rest is fulfilling and makes our lives richer. The whole statistic to becoming world-class is: 10,000 hours of practice, 30,000 hours of sleep, and 12,500 hours of deliberate rest.

Now most of us aren’t necessarily deliberately practicing to become world-class at something but we certainly can borrow from this study and recognize that in order to be our best we need to start prioritizing deliberate rest and sleep just like the top performers.

With this in mind it isn’t surprising that time affluence is a bigger predictor of well-being than material affluence. What is time affluence? It is feeling that you have sufficient time to pursue activities that are personally meaningful, you have time to reflect, to plan, to daydream, to do something fun, and basically recharge your batteries. The opposite is of time affluence is time poverty, when we always feel rushed, stressed, and like we are trying to keep our heads above water. Which one sounds more familiar to you?

Get the Energy of a Toddler (Minus the Mood Swings)

Get the Energy of a Toddler (Minus the Mood Swings)

Ever find yourself falling asleep after lunch? Grouchy with your family at night? And then struggling to fall asleep when you climb into bed after feeling exhausted all day?

You aren’t alone, almost everyone says they want more energy. Increasing energy means increased attention, focus, and the ability to get things done. While we can’t make more minutes in the day with better energy we can get more out the minutes we have.

Energy. Woooohooooo! Yeeehaw! Let’s go! Who doesn't want more of this? Unless you are 6 years old you have probably complained about not having enough energy and feeling tired physically, mentally, and emotionally.

A quick note before we dive in that having too little energy is not good but neither is having too much energy. Jittery and anxious is not what we are aiming for here. If you are spending all day propped and hopped up on caffeine and other stimulants, then having trouble calming down into a deep restorative sleep, what I call ‘wired and tired’, it is just as awful as dragging through the day.

No, what we are choosing is plentiful balanced energy during the day and an ability to relax and sleep at night.

Let me share the story behind what you are reading and/or listening to today:

Banish Bad Moods

Banish Bad Moods

Do you ever feel like you have lost control of your mood? One minute you feel fine and the next everything and everyone annoys you? Sometimes it is almost like a part of you can look at how you are acting and see that it is awful but for some reason you can’t stop? Or you have earned the nickname grouchasorous rex? If this is you, read on to see how you can lose the nickname and feel some control over your moods again.

Ok so when we say moody what exactly do we mean? Merriam-Webster dictionary defines moody as: often unhappy or unfriendly and/or having moods that change often. Show of hands if you have ever been moody. All hands should be up unless you are Eckhart Tolle post-enlightenment. Now show of hands: who likes being moody or being around someone who is moody. All hands are down I am guessing.

No one likes it so how is it we end up being moody? Sometimes things happen that make us feel less than great and impact our mood. Things like losing something valuable, fighting with a loved one,and illness or injury are among the obvious culprits. We have all been there and all had our moods feel totally variable and out of control as a result. But sometimes we can’t figure out why exactly we are feeling so moody. Here are 12 less obvious culprits that you may not have considered.