Originally published on Advisor Perspectives, March 12, 2019

Success requires health, happiness and emotional stability. Don’t worry. This isn’t another blog post about diet and exercise, although both are critical.

I stumbled on two “hacks” and found there was data to support their efficacy. I am sharing my research with you. Both have had a profound impact on my life. I’m confident they will benefit you as well.

Music

Every morning, the first thing I do is make coffee and then play classical music. Doing these acts is a light switch for my brain. It awakens me gently and makes me feel good.

It turns out there is a sound basis in neuroscience for this reaction.

There’s evidence that hearing music triggers the release of pleasure centers in the brain, causing the release of dopamine, a neurotransmitter that makes you feel happy.

Listening to music has also been shown to strengthen your immune system and protect against harmful bacteria. It can also improve your memory.

Other studies compared the results of two groups with depression. It found music therapy, combined with traditional treatments, were more effective than treatment that didn’t include exposure to music. Music therapy not only alleviated depression but, according to the researchers, improved “involvement in jobs, activities and relationships.”

Music can also reduce anxiety and lower cortisol (the stress hormone).

When music is experienced in a group setting, there’s evidence it may make participants more empathetic.

Does it matter what kind of music you listen to?

No.

Your favorite music – whatever it is – will trigger a favorable response in your brain.

To be happier, healthier and even more empathetic, tune into some music.

Sleep

Often you hear about high-achieving people who claim to be able to function well with minimal sleep. These reports may lead you to believe lack of sleep can be a positive factor.

It isn’t. You need your sleep.

Let’s start with an explanation of the function of sleep. It re-energizes the body's cells, clears waste from the brain and supports learning and memory. It even plays vital roles in regulating mood, appetite and libido.

According to the National Institute of Neurological Disorders and Stroke, getting sufficient amounts of sleep “is as essential to survival as food and water.”

Most adults should sleep 7-9 hours a night. As we age, we tend to sleep less, and our sleep is interrupted more often (frequently due to medications that interfere with sleep).

If you are sleeping less than seven hours, you are more likely to be overweight and at higher risk for strokes, cardiovascular disease, infections, certain types of cancer and your overall mortality risk increases.

Lack of sufficient sleep is at epidemic levels in the United States, with estimates that more than one-third of adults aren’t regularly getting enough sleep.

Sleep is an important agenda item for you personally and in your role as an employer. On an annual basis, the loss to the U.S. economy due to insufficient sleep has been estimated to be up to $411 billion, with an equivalent of about 1.23 million working days lost.

The beauty of these two hacks (music and sleep) is they’re both easy to implement, with immediate benefits.

Try them.