HOW TO GET DEEP SLEEP TO REGAIN YOUR EDGE

If you are lucky enough to get 7+ hours of sleep most nights. Eating relatively well. Managing stress as best you can.

Then why do you still wake up exhausted?

The answer lies in something most execs never consider:

Your sleep efficiency is failing.

You're not just sleeping poorly—you're missing the ONE sleep phase that restores executive function.

Deep Sleep (Stage 3) is when:

 → Growth hormone peaks (cellular repair) 

→ Your brain detoxifies (clearing metabolic waste) 

→ Memory consolidation occurs 

→ Cortisol resets to baseline

Optimal deep sleep: 18-25% of total sleep time Most executives get: 8-12%

That's like running your business on 40% of your available resources.

Why executives struggle with deep sleep:

❌ Elevated cortisol from chronic stress

❌ Blue light exposure disrupting melatonin

❌ Alcohol interfering with sleep architecture

❌ Inconsistent sleep timing confusing circadian rhythms

❌ Bedroom too warm (should be 16-18°C)

Here's what's happening:

You think you're recovering, but your brain is stuck in light sleep phases. You're spending 8 hours in bed to get  hours of actual restoration.

The compound effect? Each night of poor recovery makes the next day harder. The debt accumulates faster than you can repay it.

Solution:

Before bed try this:

→ No screen time 30 mins before bed.

→ 3-5 minutes of gentle stretching

→ 10 cycles of 4-7-8 Breathwork ( 3-4 minutes)

→ If possible bring your bedroom down to 16-18°C

→ Put your phone in aeroplane mode.

Track how you feel tomorrow morning. The difference might surprise you.