Energy renewal - Tony Schwartz Video (14)
Saw this on Asian Efficiency this morning. Its a presentation Tony Schartz gave a couple of months ago.
Good stuff
For example - sleep! What happens if you dont get enough of it?
97.5% of us need 7 hours of sleep!
Heres the video
Oh and if you dont read Asian Efficiency, make sure you sign up:
http://www.asianefficiency.com/
Here are some of the top articles on that site:
- The Time Management Secret That Will Eliminate All Your Time Wasters
- Eat That Frog – Do Your Most Important Tasks In The Morning
- Time Tracking: The One Thing That Will Tell You Exactly How Productive You Are… Or Aren’t!
- Simple Task Management – Using Papers, Things or Word
- The Pomodoro Technique
- Time Management Case Study for Business People
- Goal Frameworks
- The Simple Guide to Managing Your Email
- Morning Rituals
- Personal Outsourcing: How to Get More Than 24 Hours Out of Each Day
hes awesome. saw him speak at eben pagans altitude event. i work like he suggests for the last few years.... definitely works... but you gotta be disciplined.
Always thought it was weird how so many people in the industry seem proud they work off on 4 hours of sleep a night. You're not performing at 100%, it's a fact. I get about 6.5 hrs of sleep a night with a 20 minute nap in the afternoon. Weekends I take the alarm off and let my body decide when to wakeup.
Use
http://www.sleepyti.me
I usually don't set up my alarm. I wake up when I wake up. It's kind of the point of working for yourself + you work better when well-rested.
Originally Posted by dr_ngo
To me, happiness should be measured with the time you can spend with your loved ones, or for yourself, instead of the time you spend in front of a computer.
At my day job, my teammates are always comparing how hard they worked all night long last night, like they compare their dick' sizes.
I'm more impressed by guys that can say "I've spent 4 hours for my children/girlfriend", or by those of them that can be organized well enough to travel once per month than by the guys that are happy because they worked till 5am.
Moreover, they can do that maybe 5 days and then they have to sleep 2 days long to recover
Anyone tried this sleep cycle thing like calculating in chunks of 90 min? I had an iphone app that kinda worked that way but it didnt really work.
Any other tricks to get the most efficient amount of sleep?
I've always wanted to try these wrist machines or iphone apps that wake you up when you start moving too much. Never did though...
One "smack your forehead" tactic is stop drinking all green tea (or coffee or soda) after 4 PM. Not rocket science I know, but I made that mistake at one point, was drinking it too late and then wondering why I couldn't sleep until 5am. Just changing this fixed my so-called "insomnia problem".
From my notes on sleep
- Use flux. I use it on mac / iphone / ipad. http://stereopsis.com/flux/
- I time my sleeps according to sleepyti.me
- I don't drink caffeine period. Messes with your body's internal clock.
- I wake up with an alarm every morning. If you wake up every day "naturally", you tend to oversleep.
- I drink a lot of water before bed. It makes waking up easier in the morning when you have to use the toilet. Also your brain get's dehydrated when you sleep, that's why you wake up all "groggy"
- Don't eat a few hours before going to bed
- Cut off computer time/TV time 2 hours before bed. it stimulates your mind rather than relaxing it. It messes with your "pineal gland" and makes it harder to fall asleep.
- I keep track of my sleep time with a device called fitbit. If you're hardcore there's a device called http://www.myzeo.com/sleep/. I've never used it.
- This is kind of obvious but the more comfortable your mattress / pillows / comforter are, the easier it is to fall asleep.
- Making your room a little cooler makes it easier to sleep
- I bought and used this, def works. http://www.nightwave.com/
I did polyphasic sleep for about six months. It takes discipline at first, but it does work. I used the Uberman schedule (a cycle of 3 hours 40 minutes awake, 20 minutes sleep = 22 hours awake and 2 hours asleep per day).
Can be a bit anti-social though. 
Originally Posted by tijn
From my findings there is alot of truth to the 90 minute cycle sleeping idea. It was helping me. I'd always sleep in 90 min chucks or nap for less than 20 mins. I'm not doing it currently because I have an 8 week old son that likes to wake me up at random times. As soon as he starts sleeping through the night I'll be back on the 90 minute cycle.
As for the 20 minute naps find you need to experiment a little. My perfect time is about 17 minutes. What you want to do is have your alarm wake you up right before you go into a deeper sleep. To find your time pick a starting point like 18 minutes and if you wake refreshed go to 19 minutes the next time. If you wake up real groggy back down to 18 minutes. Keep going until you find your sweet spot. At first a 17min nap sounds like a joke, but you would be amazed how well it can refresh you. I found its also very good to help clear my mind if I'm stressed or have an issue I'm struggling with. At times it can be tough to fall asleep, but you can try some meditation techniques like concentrating on your breathing to clear your mind.
Originally Posted by dr_ngo
I liked what he said about checking email be akin to snorting cocaine. As affiliates I'm sure we could liken that to checking stats. It's something I know I have to sometimes consciously resist, otherwise my focus is destroyed and my day ends up being much less productive than it could be.
I started checking stats to get off cocaine. Just joking... but seriously.
I've never experimented with sleep cycles before, it sounds interesting.
This article explains it well and briefly, and the guy has been on it for years: http://www.glenrhodes.com/?p=132
ScottKevill: so you did polyphasic for 6 months? Did you feel fully alert and rested?
Originally Posted by bangkokbaby
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