“Pulling all-nighters isn’t a badge of honor. It’s the enemy of intelligence, patience, and creativity.” - Jason Fried, Founder of Basecamp.

Back in the day, humans woke up and went to sleep based on the sun’s cycle. But your current situation is much different. Your classrooms are lit by fluorescent lights during the day. In the evenings, you likely watch a bright TV and look at computer, tablet and mobile phone screens. We are no longer in sync with the rhythm of the sun. To top it off, you might have additive pressures such as school, sport practise, and social commitments. Take a moment to calculate how many hours you sleep per night. Teenagers need about 9 hours – is that your number?

If you sleep less than 9 hours per night, why should you care? That’s the main focus of this component: what exactly does sleep do for you? And so what if you yawn a bit in English or Math class? Everyone else you know is pretty sleepy too.

To start, sleeping well builds health and improves brain function. Sleeping poorly leads to physical and mental health difficulties and clouds your ability to think clearly, remember what you’ve learned and be creative. Whether you don’t get enough sleep because you study late at night, use social media or have early morning practise, my hope is that, once we reach the end of this component, you will adjust your habits.

You need good, sound sleep to lead a high-performance life. No one lives to their potential and achieves their dreams when they’re exhausted every day. I want you to fight for your sleep, even if that means fighting against your own bad habits. Because when you sleep like a champion, pretty much everything in your life gets better.

If you didn't get a chance to fill out the Health and Performance Audit at the beginning of the Program, please take five minutes to fill out this sleep audit. We can then get back to you with specific recommendations on how you can improve your sleep.

Today's POWER-UP: Make Sleep a Priority

IF YOU ARE WELL RESTED, YOU ARE STRONGER AND MORE EFFECTIVE IN YOUR EXERCISE, MENTALLY SHARPER, AND JUST PLAIN MORE FUN TO BE AROUND. THE CATCH IS THAT THE ATTITUDE TOWARD SLEEP TENDS TO BE THAT IT ISN’T PARTICULARLY IMPORTANT. IT’S ALMOST THE OPPOSITE WHERE IT'S A BADGE OF HONOUR TO GET BY ON LESS SLEEP. WHICH IS CRAZY AND WE’RE GETTING SICK AND PERFORMING HORRIBLY AS A RESULT. IN ORDER TO MAKE SLEEP A TOP PRIORITY, TRY MAKING IT A FUN COMPETITION WITH YOUR FRIENDS! TRY DOWNLOADING THE SLEEP ON IT APP TO TRACK YOUR SLEEP OR ANY OF THESE OTHER TOP SLEEP APPS.