Estimated read time: 3 minutes

This issue of the ​Peak Performance Insider​ is brought to you by ​MH Health Coaching.​ We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies.

We have 4 private coaching spots left for December, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started. Click here to sign up for a Free Discovery Session​

Click here to sign up for a Free Discovery Session​

Now without any further ado…

1. Why sleep is a pillar of peak performance and how you can get even more of it

We all know that sleep is important but few of us get enough of it.

We tell ourselves that it’s because our jobs, families, friends, and devices are constantly vying for our attention.

And we justify staying up late for “me time” even when we know that we should be sleeping.

But the problem is that there are no shortcuts.

In a culture obsessed with optimization and instant gratification, you can’t “hack” sleep.

No pill is going to turn six hours into eight.

You’re either going to get enough quality sleep or suffer from sleep deprivation.

Sleep deprivation increases hunger, increases cravings, and reduces strength and performance.

Poor sleep also leads to memory issues, poor concentration, irritability, weakened immunity, high blood pressure, weight gain, increased risk of diabetes, poor balance, and a low sex drive.

So although we all need different amounts of sleep, getting between 7 and 9 hours each night should be paramount on your priority list.

Study after study indicates that if you’re sleeping well, your immune system works better.

You think more clearly.

You have more energy.

Your metabolism functions more efficiently.

Your blood sugar levels are more stable.

Even your reaction times improve.

So stop relying on coffee, snacks, and power naps to get you through the day.

Start improving your sleep hygiene by:

• Making your room pitch black or wearing an eye mask
• Keeping your phone outside your room or away from your bed
• Keeping your room temperature cool
• Avoiding electronics 1-2 hours before bed
• Wearing blue light blocking glasses when looking at screens

Quality sleep directly contributes to more productive work days, more effective workouts, and a happier and healthier you.

For more information about how to sleep better, read Matthew Walker’s NY Times Best Seller “​Why We Sleep​.”

It’s a brilliant deep dive into what sleep is, why we do it, what happens when we don’t get enough, and how to ensure you get more.

What You Can Do Today: Watch ​this TED Talk by Matthew Walker​ then create a consistent sleep and wake schedule.

I hope this helps!

Food for Thought This Weekend

We don’t fall short of our goals because we’re incompetent.

We fall short of our goals because we’re distracted.

You can’t accomplish big things if you’re distracted by little things.

So focus on one goal, ruthlessly commit to it, and turn it into a reality.

– Menya

When you’re ready, here are 3 ways I can help:

1. ​Download my free health and fitness guide​. When you’re ready to tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals that I use with all of my clients. It also contains 6 habits of highly successful fitness people.

2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and perform better? ​Apply for private one on one coaching here.​

3. Promote yourself to 2,000+ subscribers by sponsoring this newsletter. Contact me for details.

Refer High Performing Friends

Have friends who’d love this newsletter too?
Do them a favor and send them this link.