Emotional Intelligence Habits summary

Sleep may seem like a bit of a non sequitur in a discussion about emotional intelligence. But the truth is, we perform worse across several metrics when we’re sleep-deprived than when we’re drunk. Our ability to focus, regulate our mood, and access higher cognitive functioning all take a hit. Unfortunately, we need each of these things to operate with high EQ. 

Here are five simple – although not always easy – strategies to optimize your shut-eye. 

First, rise at the same time every morning. The power of your circadian rhythm is real, so it’s smart to use it to your advantage. In today’s technological age, most of us can benefit from an alarm and setting a regular bedtime. To find your sweet spot, work seven to nine hours back from when you plan to get up. 

As the day progresses, monitor your caffeine intake. It’s an unpopular suggestion, yes – but keep in mind the half-life of caffeine. For every cup of coffee or can of energy drink consumed after lunch, 50 percent of the stimulant will remain in your blood by the time you wiggle into bed. 

As evening approaches, minimize your exposure to blue light. This means powering down phones, tablets, laptops, and TVs. If you can’t escape using one of these devices, don a pair of blue light-blocking glasses and turn on blue light filters. 

Tied to this is stepping away from work as close to the end of your business day as possible – something surveys have shown 60 percent of us frequently fail to do. Spend the moments leading up to bed with a guided meditation. In a study by the Stanford Medical Center, almost two-thirds of the insomniac sample reversed their symptoms simply by taking part in a six-week mindfulness course.

Finally, when you’re ready to slide under the covers, try stripping down to your birthday suit. Lowering your skin temperature will lower the likelihood of you waking up in the night, and you’ll also burn calories as your stores of brown fat activate to keep you warm.

In addition to the well-known costs to our physical health and professional productivity, sleep deprivation slashes our chances of boosting our EQ – so much so that the rest of the habits we’re about to cover will amount to very little without consistent, adequate rest. 

So just as you make sure to charge your devices overnight so they can function their best the following day, prioritize recharging your own irreplaceable mind and body.