Sleep

Sleep wellness is the ability to get enough restorative sleep (duration + quality + timing) to sustain alertness, mood stability, and learning. For high performers, sleep is not downtime, it’s neural recovery and performance maintenance. Why it matters for performance with evidence-based impacts Sleep loss measurably degrades cognition. A meta-analysis by Lim & Dinges quantified the impact of short-term sleep deprivation across cognitive domains (attention, working memory, processing speed, reasoning), showing reliable performance declines especially in attention-based tasks that drive real-world mistakes.
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as a high performer, it is likely that you have a demanding career that add significant stress to your life. This is confirmed by research.
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While sleep impacts job performance, job impacts sleep. As a high performer you need to use the latest scientific evidence to avoid the high performer sleep disturbance. When you look at it as a return on investment, an hour a day divided between morning exercise and active sleep planning to get a 7 to 8  hour high quality sleep, might be the best return on your investment.  Good sleep hygiene comes down to consistency, environment, and habits. Go to bed and wake up at the same time every day, aiming for at least 7 hours of sleep, and only go to bed when you’re actually sleepy. If you can’t fall asleep, get up and reset. Create a calm, cool, and quiet bedroom environment, limit light and screen exposure before bed, and follow a relaxing nighttime routine. Support your sleep with healthy lifestyle choices: exercise regularly (but not too close to bedtime if it affects you), eat a balanced diet, avoid heavy meals, caffeine, and alcohol in the evening, and reduce fluid intake before sleep to prevent disruptions.
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