by Dana Cavalea April 16, 2021

1 Comment

Hi Team...

I wanted to share something with you today that I believe is very relevant.

We are going to talk about sleep. 

Coach, not a another lecture on sleep....

Not a lecture, just a few bullet points though.

Have you ever thought about how many edgy, angry, frustrated people you come across in a day?

If you are like me- it is quite a bit in my travels.

Well, what if I told you they are not all total a$$e$- many are just sleep deprived.

It has been reported that 50-70 million Americans have some sort of sleep disorder.

That is A LOT of people.

The unfortunate part of this is that many of these individuals could self-correct their disorder if they understood the 7-Major Disruptors of Sleep:

1. Racing Mind (Stress/ Pondering)....
2. Too Much Tech....
3. Overweight....
4. Eating Too Late....
5. Caffeine....
6. Booze....
7. Inconsistent Bed-Time/ Wake-Up Time...

Each of the above disrupts the mind/ body connection and inhibits deep rest. Even just one of the above can play a role in sleep disruption.

The biggest issue is when this disruption happens on consecutive nights.

When this happens, you fall into a sleep deficit, leading ultimately to a performance deficit- which starts out as an acute issue but can easily become a chronic one of the above variables are not managed (DAILY).

I am often asked: "Coach, what is the biggest difference between the Professional Athletes you work with and the Executives you work with?"

To which I answer: "Athletes prioritize sleep and the scheduling of it. This does not mean they sleep all day- it does mean they have a clear bed-time, wake-time, and typically sleep the same amount of hours each night. Athletes understand that without sleep, there is a decline in performance."

We train our athletes on everything.

Everything from how to breath, to how to set up their bedroom for sleep success to managing fluids and food intake as it relates to sleep time.

We also help them develop a sleep schedule and a pre-bed routine that downshifts their mind and nervous system- providing for deep, restful sleep- not tossing, turning, screen-gazing type sleep.

Two of the players I worked with that took sleep the most serious were          Derek Jeter and Mark Teixiera.

They let nothing get in the way of their sleep.


Most Executives though truly have no clue how to manage their sleep, nutrition, training, and tissue recovery.

As a result, they have elevations of stress, waist-line, and inconsistent performance that is often masked as: a lack of focus, productivity, and burn-out.

It is amazing that when the above symptoms show up, the last place they look is at their sleep and personal habits.

They often feel like they are doing something incorrectly as it relates to work habits- but the result almost always sits within their daily personal performance habits.

When we get those right, everything begins the change.

Their energy profile increases, they begin to lose weight, and, as a result, their performance curve begins to elevate again.

A feeling and visual that most high performance leaders love to see...

Progress is what these individuals crave- and when you can show them ways to get a positive ROI on their performance, they buy in quick.

That is what I love about coaching- helping people immediately get a return on their time and start thriving like they haven't in a long time, maybe ever.

Start today...

Look at the variables above and see how many you are engaging in....

Acknowledgement is the first step to habit correction.

Let's go!

Your Coach,


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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