There is no doubt that sleep is important. However, it’s likely that you aren’t getting enough sleep, especially as an entrepreneur. The culmination of long hours, endless to-do lists, and the constant pull from your team, clients, business responsibilities, family and friends mean that there doesn’t seem like enough hours exist in the day. Usually, your time (that should be spent sleeping) is spent trying to manage these things. However, there is a correlation between your sleep and professional performance. So, today, we want to talk about some tips to increase your sleep and boost your business!
A study from the National Library of Medicine, Biotech Information found that sleep deprivation can limit an individual’s ability to maintain attention on a task.
Lack of sleep can also lead to:
- Decrease in focus
- Harming decision making abilities
- Increasing distraction
- Raising stress levels and irritability
- Impacting memory and learning
Tips to help improve sleep
Practice good sleep hygiene
Just as you run your business like a well-oiled machine, your commitment to a good night’s sleep should be seen through the same lens. Set yourself up for success and implement a few things into your bedtime routine to help achieve better rest.
With the unpredictability that comes with life as an entrepreneur, consistency can be a challenge. The more consistent you are with sleep, the better your results. Try to go to bed at the same time every night and wake up at the same time in the morning. Ensure your bedroom is quiet, dark, and comfortable.
Temperature also plays a role, so take a look at your thermostat before crawling into bed. According to Healthline, “keeping your sleeping quarters at a temperature near 65°F (18.3°C), give or take a few degrees, is ideal.”
It is also good practice to put your electronics in a seperate room. So, say good night to your phone, laptop, tablet, and TV to help achieve optimal shut eye.
Consider a power nap
We know, you are a full-grown adult, who doesn’t require a nap like an Energizer Bunny toddler. We aren’t talking about a long nap but, rather, a power nap to help recharge and reset. Research indicates that, “dozing for even 20 minutes can lead to meaningful restoration that improves the quality of work.” In some cases, catching a few extra minutes of sleep during your day can also help you unwind and fall asleep easier at night. Naps are also quite common in certain cultures; siesta anyone?
To be the entrepreneur you wish to be, it is key to look after yourself. This means giving yourself permission to set healthy boundaries that protect your well-being.
If you can, turn off work mode at a decent hour in the evening. This will allow you the opportunity to implement time to unwind before going to bed. Reading, having a relaxing bath, journalling, or visiting with your family are all great ways to settle your mind and body to prepare for rest.
The email that is sent at 9pm will still be there when you wake in the morning! Setting these boundaries with colleagues and clients will help ensure that you are all on the same page and clarify expectations.
While it is tempting, and often feels necessary, to burn the midnight oil we hope we have encouraged you to prioritize your sleep so that you can give your very best to your business.