How to get more sleep as an entrepreneur

How to get more sleep as an entrepreneur

How to get more sleep as an entrepreneur.

Entrepreneurs make lots of sacrifices for their businesses. Their business is like their child and takes up as much time as can be given outside of the home and other commitments such as other jobs/side gigs/hobbies etc. Often, the business owner sacrifices everything for their business, sleep, being at the forefront. It is said that half of all CEO’s get less than six hours of sleep a night. In 2011 Twitter founder and CEO Jack Dorsey was reportedly only getting four hours of sleep. Sleep deprivation is rampant among business owners.

There are many components that relate to sleep deprivation as an entrepreneur. Let’s look at some tips and tricks that can help you, the entrepreneur, get some sleep.

1. Create a sleep schedule

Plan your periods of sleep and rest. Make sure to have your notifications turned off. If you have an iPhone, schedule your Do Not Disturb mode so it can automatically turn on each night. Put yourself to bed simultaneously every night, even if you are not sleepy. Set the atmosphere. Sleep hypnosis could help you fall asleep. Some people have problems falling asleep right away; sleep hypnosis can help train your brain to fall asleep when closing your eyes instantly.

2. Keep distractions and disrupters such as your work laptop, tv and phones out of your sleeping quarter.

Noise in sleeping quarters can be a huge problem when trying to get sleep. There are wonderful apps such as Calm that have options of playing ambient sounds such as rain or white noise. Caffeine and nicotine are stimulants. Do not forget that exposure to bright light has essential effects on your body’s circadian rhythm. The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. There are some conditions such as seasonal affective disorder (SAD) and circadian rhythm sleep disorders that are helped by an appropriately timed exposure to bright light.

3. Write it down

Write it out! Before bed, try unloading any worries pen to paper. In your writing, make a list of plans for the next day, keep a list of dreams and goals and take time to write out anything and everything on your mind before you put your head to pillow to relieve restlessness

4. Plan your day around rest/sleep

Research studies have shown that, for example, a five-minute walk can improve excessive daytime sleepiness as measured by multiple sleep latency testing (MSLT). If you work out, plan to have enough time in between exercise and rest. Pay attention to how your body responds post work out and plan your bedtimes around it. Change up your workouts based on your sleep schedule. For example, cardio right before bedtime would be counterproductive. Do not exercise within 2 hours of bedtime. Other tips: Try not to nap after mid-day (after 3pm-ish). Do not eat a large meal within 2 hours of bedtime. Be mindful that certain medications such as cold and cough meds can be stimulants. Start a pre-sleep ritual 30 minutes before bedtime (this would include such activities as a warm bath, light stretching etc.). The Academy of Sleep Medicine recommends napping before 3 p.m. and for no longer than an hour so that it doesn’t interfere with falling asleep at night.

5. Sleep Aids

Try (physician-approved where necessary) sleep aids such as Melatonin, Ashwagandha or Valerian. Aromatherapy has also been known to have great success in calming before rest. Such essential oils as lavender have been known to do the trick!

 

Harvard Medical School’s Division of Sleep Medicine confirms that sleep deprivation also has a severe negative impact on your cognitive abilities, including concentration, working memory, mathematical capacity, logical reasoning, perception, and judgment. It is imperative that you take the need for sound sleep seriously. One big elephant in the room, though, could, unfortunately, be the issue of insomnia.54% of people suffer from short-term insomnia. Try to get at least 7 to 8 hours of sleep every night. If you find yourself feeling sleepy despite adequate hours of rest, consider evaluation by a board-certified sleep medicine physician. Insomnia includes having trouble falling asleep, having trouble getting back to sleep, and waking up too early. Insomnia is more common in females, people with a history of depression, and in people older than 60. If you are unsure whether you have chronic insomnia, experts suggest you should see a healthcare professional, mainly if you cannot find a cause. Get your rest, best you can! Your business and your clients deserve for you to be a well-rested business owner.

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