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3 Reasons you need to prioritize sleep if you want to be successful

3 Reasons you need to prioritize sleep if you want to be successful

All to ofter we wear the ‘all-nighter’ as a badge of pride to our ability to work hard. Sure they’re needed from time to time, but any more than once or twice a year means you’ve got other issues. Lack of sleep isn’t a badge of honor, it’s something to be reviled since it harms us and how we think.

Next time you’re thinking about a night without sleep or with less sleep than needed remember these reasons why sleep is good for you and lack of sleep is going to harm your long term success.

1. Sleep consolidates memories

We all spend most of our day building new memories. From interactions with friends to new ways to accomplish our jobs to some random revolutionary thought we had while walking the dog. A day is full of memories and learning.

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The thing is that when we get the sleep we need after that day of learning our mind takes all those new memories and consolidates them for long term retention. Without proper sleep we simply won’t retain the things we’ve learned well.

Lack of sleep even transfers to the day after. Research suggests that even a single night of missed sleep inhibits our ability to build new memories. We simply can’t make new memories effectively which inhibits our ability to effectively learn. With much of our world changing so fast all the time no one can afford to have their ability to learn impaired and that’s exactly what you’re doing if you aren’t getting the sleep you need.

2. Lack of sleep may lead to Alzheimer’s

Even more alarming than simply having a hard time creating new memories and inhibited learning is that lack of sleep has been shown to have Alzheimer’s like symptoms. Even a sleep schedule change like jet-lag has been shown to have this effect.

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That means not only is our learning impaired but when we aren’t getting good sleep we’re actually more likely to forget things we’ve already learned. This is especially concerning for those that have a family history of the disease already since lack of sleep has been shown to accelerate the effect of Alzheimer’s.

If you find you’re forgetting names, places, events or skills that you previously learned check out your sleep schedule. It could be that the lack of consistent good rest is causing you to unlearn those things you already know.

3. It’s as bad as eating poorly for 6 months

It’s not just your memory that’s affected by poor sleep though, your health is put at risk by as little as a single night of poor sleep.

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One study has shown that one night of no sleep is as bad for your health as a poor diet for 6 months. In particular the night of missed sleep impairs your insulin sensitivity. This impaired sensitivity means your body needs to produce more insulin to keep your blood sugar regulated. Elevated blood sugar is a predictor of Type 2 Diabetes and obesity.

Yes, lack of sleep can help you gain weight as this lack of insulin sensitivity is often tied to increased appetite. Increasing appetite leads to weight gain and obese people take more time off work. Taking more time off work is going to impair your success at work and all of this is because of a single night of missed sleep.

Working all hours is not a badge of pride we should be wearing. It’s not a sign of success or dedication. Lack of sleep is going to harm our ability to learn. Our ability to recall things we have already learned and can lead to obesity which will mean less time at work and less work done.

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If you want to be successful it’s time to start prioritizing sleep. Set an alarm for your bedtime and go to bed. Get a full 8 hours a night. Doing this will increase your ability to learn and your health.

Featured photo credit: luisachesi via flickr.com

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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