At the end of every day, I slowly and purposefully prepare myself to unwind. I find this to be a critical component not only to thrive, but to simply survive our hectic days filled with hundreds of e-mails, calls, visual stimulation, client annoyances and a whole host of other stress points that are approaching sub-human proportions. Too often I hear colleagues telling me how difficult it is for them to sleep or unwind: know that this takes work and purposeful planning. Yes, some may view you as a hero for responding to e-mails at 3am, but know that never turning off has a price. Health is wealth: a well serviced and maintained machine always performs better than one that is over-stressed and neglected. I purposefully plan my wind-down every night: when I don’t I sleep poorly….and worse, I don’t perform well the next day.  Here are some ideas about how to unwind:

1)   Set a time when all systems start to shut down for the night. Plan this as if it were the most important appointment of the day. Do the same for those days off or weekends or vacations too. No-one else will do this for you.

2)   Knowing you are planning to shut down will increase your efficiency for getting the necessary work done prior to shutting down. Knowing this shut-down is a certainty is also something to look forward to. I have visions of my super-comfy bed during the day and I have made a point to make my bed the most comfortable it can be with an A-grade mattress and bedding!

3)  Shut down electronic visual stimulation: it is known to be the single most impacting item to cause poor sleep patterns. A calming movie or funny TV show is one thing: an extreme video game, texting or Instagram surfing is very stimulating.

4)  Plan your tomorrow the night before: this has a wonderful calming effect on your ability to shut down.

5)  Eat earlier: digesting your dinner for at least 2-3 hours before sleep is very helpful for most.

6)  Try to go to sleep every day at a very similar time. The human body thrives on regularity.

7)  What do you enjoy doing most, the thing that helps you relax your body and mind most? Yoga? Reading? Cooking? Listening to music? Hanging out with a pet, friends or family? Cleaning? Painting? An hour or so of an enjoying and relaxing activity helps calm you down and takes your mind of the day’s woes.

8)  Avoid alcohol and drugs: too many are reliant on sleeping pills that are addictive and don’t result in healthy sleep patterns.

9) Write down your thoughts: keeping a diary or journal can be a wonderful way to conclude a day. List your daily achievement however small they may have been.

10) Mild exercise is helpful: my Dad went for a 15-20 minute walk every evening after dinner with a close friend. Some enjoy meditation. Stretch. Do breathing exercises. Whatever it is, find that which works best for you and try that which you have not before.

11) Sipping herbal camomile tea prior to sleep has helped me tremendously.

12) Showering prior to sleep helps many. A 15-minute warm bath with candles, music and bath salts perhaps? Avoid hot baths as they raise blood pressure.

13) Darken and silence your room. If silence is impossible, ear-plugs can be your best friend.

As we think about plans and goals for the New Year, be sure to include plans that help servicing and maintaining the most important component to your success: you.