Sleep and Productivity: Tips for Meeting Your Business Needs

We’ve all faced the struggle that comes at the end of a long workday. Your eyelids, heavy with sleep, weigh you down while the promise of another hefty workload in the morning pushes you to complete one more task, respond to one more email and delay rest another hour.

But did you know insufficient sleep, whether due to poor sleep hygiene or mental struggles, can harm your productivity and lead to issues in the workplace? In this article, you’ll learn why quality sleep is so important and ways you can attain more rest as a small business owner.

The Benefits of Sleep
Did you know good sleep is essential for our health and emotional wellbeing? According to the Centers for Disease Control and Prevention (CDC), getting enough sleep can help you get sick less often, reduce stress and improve your mood while boosting your attention and memory.

In terms of long-term benefits, restful sleep can also improve your heart health and metabolism and lower your risk of chronic conditions like Type 2 diabetes, heart disease, high blood pressure and stroke.

Here are some other ways getting proper sleep helps your small business run smoothly:

• Memory – Whether remembering meeting times, recent sales figures or an upcoming deadline, your memory plays a significant role in your day-to-day operations. Without enough sleep, you can forget important details and fall behind in your responsibilities.
• Decision-making – A well-rested mind is a wiser one. If you lack sleep, your decision-making abilities can be harmed due to memory issues. Additionally, some report worsening moods, such as irritability and stress, following insufficient sleep, meaning you might not respond appropriately to situations.
• Creativity – Do you feel like a better problem solver or planner following a good night’s rest? If so, it’s likely due to the memory consolidation taking place during your sleep. This essential process is vital in transferring information from short- to long-term memory, which helps enhance your brain’s flexibility during your waking hours. Without enough sleep, your creativity can suffer.   

What is “Quality” Sleep?
Quality sleep means you’re getting uninterrupted and refreshing sleep, according to the CDC. If you struggle to fall asleep, often wake up during the night or feel tired even after sleeping, it’s likely your sleep quality is poor.

Disorders like insomnia, restless legs syndrome and sleep apnea can all impact your ability to get rest, so contact your doctor if you feel you might have one of these conditions. They can run a sleep study to tell you if you’re experiencing a sleep-inhibiting issue.

According to 2022 CDC data, the percentage of adults not getting enough sleep was highest among men — 37% — and adults aged 45 to 64 at 39%.

Getting a Good Night’s Sleep
Oftentimes, getting to sleep is easier said than done. Your mind might be busy with the day’s events or going over your responsibilities for tomorrow. Here are some tips from the National Institute of Health (NIH) to help you fall — and stay — asleep:

• Get more exercise – Tire out your body and mind by exercising for at least 30 minutes at a time during the week. Refrain from doing so within a few hours of when you wish to sleep.
• Avoid caffeine, nicotine and alcohol – Abstain from caffeine and nicotine late in the day, as these stimulants release chemicals in the brain that increase alertness, heart rate and blood pressure. Alcohol, meanwhile, can disrupt your sleep cycle and cause fragmented sleep.
• Create a calming environment – Limit screens, such as smartphones, computers and televisions, that can fill your bedroom with disruptive light and noise. Snuggle up with your favorite blankets or keep the room at a comfortable temperature, as extreme cold can make it difficult to sleep.
• Set a sleep schedule – Getting your body into the rhythm of orderly sleep can help you fall asleep faster and stay asleep. Try going to bed at the same time every night and setting an alarm each day.
• Lounge with a book or music – If you’re struggling to sleep, don’t lie in bed counting the ceiling tiles. Instead, read or listen to calming music until you feel tired. Often, the frustration that comes with struggling to fall asleep can keep us awake longer.  

The American Independent Business Coalition (AIBC) is here to help small business owners achieve their dreams — including the ones that come when you fall asleep. Follow these tips to make the most of your sleep, so you can tackle the responsibilities of your waking hours. To learn more about the benefits of becoming an AIBC member, visit aibcoalition.com.

Articles in this newsletter are meant to be informative, enlightening and helpful to you. While all information contained herein is meant to be completely factual, it is always subject to change. Articles are not intended to provide medical advice, diagnosis or treatment. Consult your doctor before starting any exercise program.

Benefits may not be available in all membership levels. For more information, or to upgrade your membership, please call 1.800.992.8044.