Date: October 26, 2023
Location: Red-eye flight from San Francisco to New York City
My usual pre-flight routine involves a glass of red wine and a good book. But tonight, I’m staring at a NY Times article titled “Even A Little Alcohol Is Hurting Your Health!” by Dr. Kristen Holmes, a fitness scientist I follow. My curiosity piqued, I delve in.
Dr. Holmes argues that even moderate alcohol consumption can have negative health consequences, including:
- Disrupted sleep: Alcohol fragments sleep, leading to decreased REM sleep and poor sleep quality. This can impair cognitive function, mood, and immune system health.
- Increased inflammation: Alcohol is a pro-inflammatory substance, meaning it can contribute to chronic inflammation, a major risk factor for various diseases.
- Negative impact on gut health: Alcohol disrupts the gut microbiome, which can lead to digestive issues, nutrient deficiencies, and even autoimmune diseases.
- Higher cancer risk: Studies suggest a link between even moderate alcohol consumption and an increased risk of certain cancers.
As I read, I feel a pang of unease. My “moderate” glass of wine often turns into two, and I haven’t always prioritised sleep. Could this be affecting my health and performance?
A Decision at 30,000 Feet
By the time the plane lands, I’ve made a decision. I’m going to experiment with a month of alcohol-free living and focus on optimising my sleep hygiene. It’s time to prioritise my health and see what happens.
The Sleep Experiment Begins
Back on the ground, I hit the ground running (literally). I start with a brisk walk in the crisp morning air, followed by a healthy breakfast and a full day of meetings. I resist the urge to grab a latte in the afternoon, opting for herbal tea instead.
That night, I make sure to dim the lights and wind down before bed. I avoid screens for at least an hour before sleep and stick to a consistent sleep schedule. To my surprise, I fall asleep faster and wake up feeling more refreshed than usual.
Day 10: Unexpected Benefits
Ten days into my experiment, I’m noticing some positive changes:
- Increased energy levels: I’m no longer dragging in the afternoons and have more stamina throughout the day.
- Improved focus and concentration: My mind feels sharper, and I’m able to tackle complex tasks with greater ease.
- Better sleep quality: I’m sleeping more soundly and waking up feeling rested.
- Reduced stress and anxiety: I feel calmer and more in control, even during challenging situations.
The Importance of Sleep Timing
As I delve deeper into Dr. Holmes’ work, I discover the importance of sleep timing for optimal health and performance. Our bodies have a natural circadian rhythm, which is like an internal clock that regulates sleep and wakefulness. When we disrupt this rhythm, for example by staying up late or sleeping in on weekends, it can lead to a variety of health problems.
To optimise my sleep timing, I start going to bed and waking up at the same time each day, even on weekends. I also make sure to get plenty of exposure to natural light during the day and avoid screens before bed.
One Month Later: A New Me?
It’s been a month since I gave up alcohol and focused on optimizing my sleep. The changes I’ve experienced are remarkable. I have more energy, focus, and clarity. I’m sleeping better, managing stress more effectively, and feeling overall healthier and happier.
I’m not sure if I’ll completely abstain from alcohol forever, but I’m definitely going to be more mindful of my consumption. And I’m committed to making sleep a priority in my life.
This experiment has been a valuable reminder that small changes can make a big difference in our health and well-being. As CEOs, we often prioritize work and neglect our own health. But taking care of ourselves is essential for our success, both personally and professionally.
Next Steps:
I’m excited to continue exploring the science of sleep and its impact on health and performance. I’m also looking for ways to integrate these learnings into our company culture, promoting healthy habits and well-being among our employees.
This is just the beginning of my journey towards a healthier, happier me. And I’m committed to sharing what I learn along the way.
What are you doing to prioritize your health and well-being? Share your tips and experiences in the comments below!
P.S. I’m still working on that book. Maybe I’ll try reading it with a cup of herbal tea instead of wine.