Ahh, to sleep, perchance to dream. It's safe to say we all want to have a prosperous, joyful 2013: in our families, communities and workplaces. One of the clearest trends I noticed among my clients in 2012 was an increased awareness of how important pacing and balance have become. We need strategies that help us sustain our energy and brainpower, so that we can continue to work smarter, learn quickly, and focus our attention on the things that have the highest value.  

According to the National Institutes of Health, one of our biggest obstacles to performance is that we are not getting enough zzzz's;  50 to 70 million Americans have sleep problems.  Sleep deprivation has serious consequences, not only on our moods and physical health, but also our cognitive function.

Harvard School of Medicine’s Division of Sleep published several studies in 2012 that indicate poor quality sleep leads to an increase in errors at the workplace, decreased productivity, and accidents that cost both lives and resources. It also steals our ability to learn: when we are sleep deprived, our focus, attention, and vigilance drift, making it more difficult to receive information.

Here are three concrete actions that will help you to sleep better, so you can perform better.

*         Unburden Your Memory. Do you have trouble settling down at night because your mind is racing as you try to remember your to-do list for the next day, or ideas for your next project? A 2008 Virginia Tech study on personal calendar use found that 98% of those surveyed only use their calendar for dated events (appointments, meetings, special occasions), and worse yet, the vast majority keep separate business and personal calendars.   Scattering information among multiple systems is a recipe for confusion and lost information.  Eradicate the need to worry about what you might be forgetting by committing to a single, consistent planning system for 100% of your calls, tasks, and meetings, both personal and professional. Whether you choose paper or digital, integrate your to-do list directly into your calendar.  Use a separate notebook for ideas and file those by topic for easy retrieval.  

*         Unplug at least 1 hour before bed.  You've heard me say to avoid email for the FIRST hour of the day, and now I'm telling you to avoid it for the LAST hour of the day as well.  We may think going online is a mindless way to relax, but studies and experts tell us it has the opposite effect: the information and light emitted from our computers (and smart phones and tablets) stirs us up, instead of calming us down. Last year, I had the privilege of speaking at the same conference as Dr. Ruben Naiman, a sleep and dream specialist, who says that the reason we don't get enough sleep is not because we aren't tired, it's because we are overly awake. He says hyperarousal is the result of overconsumption of energy throughout the day, much of which comes in the form of information and light from our computing devices. My advice? Cut off all screen activity at least an hour before you go to sleep.  

*         Unwind with a bedtime ritual. Establish a soothing routine with sensory indicators that tell your body it's time to sleep.  Try deep stretches, soft music, candles, a cup of tea, journaling, or meditation.  Lay out your clothes for the next day, straighten the sofa pillows and bookshelves. Begin the ritual at the same time every night, an hour or more before bed. Train your mind to make a habit of rest, by providing key, repetitive triggers through physical action.  And if you are among the 13.4 million Americans who work from home at least some of the time, move your office OUT of your bedroom. Piles of unsorted papers or objects scream guilt messages at you as you try to drift off, even on an unconscious level.  

In 2013, I want you to challenge your mindset about sleep.  Do you think of sleep as the end of one day or the beginning of the next? I find that people who think of sleep as the "end" of the day often have trouble letting go at night, like little kids who refuse to leave a party for fear of missing out on some fun. Try flipping your thinking. When you view sleep as the start of your next day, you look forward to getting into bed, ready to charge up your batteries, and fill your fuel tank for the next day's adventures.

Changing habits may take a little planning and mindfulness at first, but think about the rewards. With a good night's sleep, you'll bring the best of yourself to your work, friends, family and everyday challenges and opportunities. You'll feel much more productive each day, and have the staying power to live this year fully, with a sense of accomplishment, creativity and focus. Sweet dreams!