EPISODE 149: Performance and Leadership Coach at the Leadership Research Institute
Episode 149 features Dennis Volpe, Executive Performance and Leadership Coach with the Leadership Research Institute. Dennis is a graduate of the United States Naval Academy, earned his Master of Science in Leadership Development from the Naval Postgraduate School, and is an International Coaching Federation (ICF) Professional Certified Coach (PCC) and a Columbia University certified Executive Coach.
Dennis Volpe currently serves as an Executive Performance and Leadership Coach with the Leadership Research Institute. Dennis is a graduate of the United States Naval Academy, earned his Master of Science in Leadership Development from the Naval Postgraduate School, and is an International Coaching Federation (ICF) Professional Certified Coach (PCC) and a Columbia University certified Executive Coach.
Dennis’ understanding of leadership comes from his over twenty years of leadership and operational experience as a career Naval Officer to include teaching leadership at the United States Naval Academy, serving in numerous leadership roles of increasing responsibility to include Command at Sea, and from a variety of academic and intellectual pursuits.
Dennis has experienced personal and professional success, professional setbacks, and knows what it takes to live a resilient life. He challenges and empowers leaders to embrace their reality, define what they want, and equips them with the insight, perspective, and accountability necessary to be successful in new and challenging environments.
Dennis is very involved in his community as a mentor/coach supporting military to civilian transition programs as well as participatory, hands-on leadership programs for emerging leaders.
Dennis enjoys the outdoors, is a passionate college Rugby and Lacrosse fan, and is an avid triathlete. Dennis and his wife, Amanda, live outside Manchester, New Hampshire with their dog, Nimitz.
Discovering the power behind sleep has been one of the most important findings of my life and I wanted to share a brief breakdown of some of the things I’ve learned in recent years and how they have impacted my overall daily performance.
Back a few years ago I would sometimes struggle with getting a full night’s rest. I’d either take to long to fall asleep, wake up during the night, or not get enough rest and feel horrible the next day. I uncovered that when I get a great night’s rest I normally have a ton of energy the next day but I didn’t know where the inconsistencies were coming from. Around this time I started to add meditation to my life and found that I liked doing it more in the evening before bed as that helped me wind down and relax. All of a sudden, my sleep quality improved. I was hooked on learning and discovering more.
Shortly after, I came across the Joe Rogan Experience Podcast episode with Dr. Matthew Walker who wrote the book “Why We Sleep” and is a world-renowned sleep expert. I started to implement a few of his recommendations but it was only after purchasing his book and fully grasping all of the reasons we sleep poorly that I was able to form a new bedtime routine.
I’ve kept it simple.
I try to go to sleep around 10-10:30 pm every night
I turn off all devices
I read a book for 20-30 minutes once in bed
I meditate, sometimes, if my brain is very active that day
I try to lower my body temperature by making the A/C lower or removing blankets (might even be a shower prior to reading)
I shut off the lights and calm my mind
Some of the keys I’ve added to this routine like going to bed at the same time each night and trying to remove devices 30-minutes prior are paramount to gearing your body up for sleep and building consistent routines into this practice. By adding this routine into my life I feel more energized in the morning and I’ve had a lot easier time falling to sleep at night. Nothing is worse than laying in bed for an hour or two and trying to fall asleep and typically those nights happen when I am off a routine like where I might be out late, had a drink, got right into bed after doing work on the computer, etc. Being mindful of the things that prevent me from a good night’s rest has been beneficial to making the right choice most of the time and setting myself up for success with my sleep.
Again, I highly recommend Dr. Walker’s book if you are interested to learn more about sleep and sleep patterns and are trying to improve your overall health and well-being. Here’s a link to find it on Amazon: “Why We Sleep” by Dr. Matthew Walker
If you’d like to hear the full audio version on this topic I recorded a One Mic Session on my Just Get Started Podcast. Click here to go to Apple Podcasts-> Benefits of a Bedtime Routine or you can listen on any major Podcasting platform. This episode originally aired on October 22nd, 2020.
Benefits of a Bedtime RoutineBrian Ondrako2021-03-19T10:41:49-04:00
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