Want to Get Quality Sleep as an Entrepreneur? Here’s How.
Guest article by Amy Collett, founder of Bizwell – a personal branding and resume services company.
Getting enough rest is essential for the functioning of both body and mind. Even mild and temporary sleep deprivation has been associated with a variety of health problems, from obesity and heart disease to weakened immunity and depression. As an entrepreneur, you know how difficult it can be to get the recommended seven to eight hours of sleep per night. Especially for newly established entrepreneurs, there may be days when the “to-do” list doesn’t end until midnight. When you do go to bed, your mind may still be racing with thoughts and ideas. It’s no wonder that entrepreneurs are particularly susceptible to insomnia and sleep deprivation.
While you may see not sleeping as a means to maximize productivity, the consequences of sleep deprivation can actually hinder your long-term goals. Not sleeping has been associated with emotional and physical burnout, which further stifles business growth. The following article offers tips for getting the sleep you need for sustained business success.
Managing Stress
Stress reduction and effective stress management are key if you want to get enough quality sleep. Consider setting a few hours aside each evening for rest, relaxation, and family. This will give your brain the time it needs to calm down and enter into sleep mode. Ensure that your evening relaxation does not include excessive electronic use. Looking at a screen all day can enhance feelings of agitation and frustration. Having hobbies external to work can also help you achieve that elusive work-life balance associated with the nine-to-five job. During the day, consider a few stress reduction techniques such as yoga, running, and meditation. If you want to eliminate the source of stress, consider delegating some tasks to an employee or a specialized company.
Eat and Drink Right
What you eat and drink play a role in virtually every aspect of your life, including sleep. Late-night snacking, big dinners, and too many unhealthy treats can make it harder to get to sleep and stay asleep. If you are a late-night snacker, consider a few vegetables or spoon of peanut butter instead of sugar-filled items like cookies, crackers, or candy. Your largest meal should be either breakfast or lunch, not dinner. Balanced meals with lots of vegetables, whole grains, and protein will help you make the most of your day, and night. When it comes to drinks, limit coffee and alcohol usage as much as possible. While these beverages can be relatively harmless in moderation, overindulgence can hinder sleep. Caffeine disrupts your sleep schedule, while alcohol can reduce the quality of your sleep. If you want a cup of coffee or an alcoholic beverage, consider quenching your thirst with water. Moderate dehydration can cause your nasal passages, throat, and sinuses to become dry, which can make you more susceptible to snoring and overall discomfort when you’re trying to sleep.
Create a Sleep Schedule
One of the most effective ways to get adequate rest is to train your body to sleep on a specific schedule. Going to bed and waking-up at varying times can drastically hinder sleep. Try to wake-up and go to bed at the around the same time each day. On weekends, try not to deviate significantly from this routine. During the day, if you find yourself losing concentration or stamina, consider a 10 to 20-minute nap. Short napping has been proven to improve memory, strengthen decision making, lower stress, and facilitate creativity. You will also wake up feeling rested and ready to get back to business. As much as possible, try not to nap longer than 20 minutes, as doing so can make you feel groggy.
Getting enough sleep is an essential component of both personal and professional success. If you want to see your business flourish, consider taking some of the steps above to ensure your body and mind receive the rest they need.
