Sleep or lack of it has damaging effects on productivity and motivation. Begin to take control of irregular sleeping patterns by starting at the end. When you wake up.

Recent research has shown the value of waking up at the same time each and every day (including weekends). Doing so creates consistency and stops the knock-on, jet lag type effect, where waking later leads to staying up later, which in turn makes it harder to wake up the next day.

Waking at the same time

1. Select a wake-up time that works for every day of the week (including weekends).
2. Consider whether it is realistic - If you are a night owl, you won't magically become an early bird. Set a feasible time to wake.
3. Ignore the myths around early risers - Find the pattern that works for you, for instance, some highly successful people stay up until 2 a.m. and sleep in until 10 a.m.
4. Make waking fun - If the morning is associated with stress or drudgery, include some joy in your morning routine. Play a game, watch some TV or have a nice breakfast. You may have to wake up a little earlier but choose a treat that will get you jumping out of bed.

Adam Ellison

The founder and course mentor at The Monday Morning Club