Return

An Entrepreneur’s Guide to Better Sleep

Sleep

An aspect of “hustle culture” in the U.S. glorifies getting little sleep because of the “grind.” In this space, entrepreneurs brag about how much sleep they sacrifice to work hard and run a successful business. And while many prominent, high-achieving figures are known for getting little sleep, this poor habit is not the key to success it is made out to be and damages your overall health.

Getting insufficient sleep negatively impacts:

• Long-term health
• Cognitive function
• Energy
• Productivity
• Emotional state and mood
• Stress management
• Decision-making and problem-solving
• Personal and public safety — especially regarding car accidents

There is a strong correlation between sleep and job performance. To maximize your productivity and performance, don’t succumb to hustle culture’s toxic ideals — instead prioritize your self-care.

Are You Getting Enough Sleep?

Adults should get seven to nine hours of sleep per night. However, the number of hours you sleep isn’t the only factor that determines if you get “enough” quality rest, as everyone is different.

Read How to Determine Poor Sleep Quality to reflect on and evaluate your sleep habits.

Tips for Quality Sleep

Take these practices and nutritional guidelines into consideration:

General Practices

Prioritize Consistency

Your body operates on a 24-hour “biological clock,” known as the circadian rhythm. When you prioritize consistency, your circadian rhythm enables your mind and body to function effectively during the day, fall asleep at bedtime and sleep well. Try to go to sleep and wake up at the same time daily.

Create a Wind-Down Routine

You may do plenty in a day to make yourself tired enough to crash as soon as you get into bed, but your mind can still race if too stimulated. Take some time to calm down about an hour before you turn out the lights.

Read 14 Science-Backed Ways to Wind Down Before Bed to get some inspiration!

Exercise

Research shows moderate exercise is good for a quality night’s rest. Just 30 minutes of exercise per day can make a difference. Adding a workout to your already busy day may sound challenging, but it is possible.

No Long Naps

Naps that are too long can disrupt your body clock. Aim for short “power naps” where you shut your eyes for no longer than 30 minutes.

Improve Your Sleep Environment

Temperature, noise, light and overall comfort affect sleep quality. Being exhausted at the end of the day doesn’t mean you can fall asleep anywhere and get good rest. Your sleep setting matters.

Read 18 Tips to Create the Ultimate Sleep Environment and Improve Our Quality of Sleep for some guidance.

Unplug Before Bed

Looking at blue light from screens can disrupt melatonin release and overstimulate you before bed. Keep your devices out of your bedroom, and let it be a place of total relaxation.

Set Boundaries

Set a non-negotiable cut-off time each night when you completely let go of work. According to Peter Shallard, an entrepreneur psychologist and therapist, that cut-off should be at least two hours before bed.

Your Bed is Only for Sleeping

When you crawl into bed and only use it for sleeping, your body will be conditioned to associate your bed with relaxation and falling asleep; this is called stimulus control. If you want to watch TV or some other sitting activity before bed, do it on your couch.

Manage Stress

There are probably a lot of stressful issues that “keep you up at night.” Learning to calm your mind and manage your stress will help you fall asleep much easier.

Get All Your Thoughts Out

A lot of people have some of their best ideas, suddenly remember what they have to do the next day or explode with anxious thoughts in general late at night. If your mind goes into late-night overload, it’s hard to calm down and fall asleep. If you face this predicament often, try to journal all your ideas, draft your to-do list and plan your day right before the aforementioned two-hour cut-off.

Morning Flexibility

If needed, you should give yourself an extra hour or two of rest to compensate for lost sleep. Try avoiding early-morning commitments, and don’t feel like you have to rush out of bed as soon as you wake up.

Nutritional Guidelines

No More Caffeine in the Afternoon

Drinking caffeine is the most vital part of the morning for most people, and some also use it to get through the afternoon. However, caffeine lingers in your body and consuming it within six hours of bedtime can negatively affect your sleep.

Don’t Eat Dinner Late; Avoid Nighttime Snacking

You might have such a busy day that you don’t eat until you are finished working, but try to avoid eating less than four hours before bed. Also, you might be craving some comfort food after a long day of work, but sugary treats and savory snacks are not helpful in getting a good night’s rest.

Check out The 9 Best Foods and Drinks to Have Before Bed for when you need a snack.

Limit Alcohol

Alcohol causes insomnia; a common issue for people after having a few drinks is waking up after a few hours and having a difficult time falling back asleep. It also disrupts rapid eye movement (REM) sleep, a vital phase in the sleep cycle.

Vitamins and Supplements

Over-the-counter sleep aids come with some risks; there are plenty of natural sleep aids that are more effective and better for your overall health.

If All Else Fails, Seek Professional Help

More than 50 million Americans have some sort of sleep disorder; if our tips don’t work, you may want to see a medical professional. While there is substantial action you can take to improve your sleep, it’s possible there’s a deeper issue that only a medical professional can properly diagnose and treat.

Did you find this article helpful and informative? Visit the American Independent Business Coalition online at aibcoalition.com for more content like this!

Return

---