How Entrepreneurs Can Increase the Quantity and Quality of Their Sleep
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As a busy entrepreneur, you have a lot on your plate. You are likely working long hours as you build your brand and bring your company to the next level. Because of these efforts, you likely aren’t getting the sleep that you need and deserve, and you aren’t alone. Recent studies show that half of CEOs get less than six hours of sleep, which is simply not enough for a healthy lifestyle. BizPlanPlus loves to help our readers live a happy and healthy life, so we have some tips for how you can get the sleep that you need and how to doze off quickly.
How Much Sleep Do You Need?
In order to be as productive as possible every day, you need to aim for at least seven to nine hours of sleep each night. That is the recommended time of rest because it will allow you to wake up feeling refreshed so you can take on a new day of building your business. In addition to the mental aspect, when you sleep, you also heal your immune system so you don’t get sick as easily, and you don’t want to be sick if you’re trying to start the next big company.
Although you may have a lot on your mind, you do not want to pull an all-nighter and stay up or the next day you will be exhausted and it will be very difficult to recover your circadian rhythm and fall asleep again the next night. In order to get the most consistent sleep possible, make it a habit to go to bed at the same time every night and wake up at the same time every morning, even on weekends.
What Stops You From Falling Asleep?
There are many habits and behaviors that entrepreneurs have that are often necessary to get the job done but can ultimately hurt your sleep. A major culprit is when you spend too much time looking at the screens on your computer or mobile device, especially as it gets later at night. Screens emit blue light that can start to irritate your eyes after a while and if you look at your phone while laying in bed then you will have trouble falling asleep.
It is easy to lose track and not realize how often you look at your screens, especially if you blur the lines between your personal and professional life. Even though you have a lot to do as you build up your business, you need to set boundaries. Set a time of the day that you will stop working and stick to that schedule.
Constant caffeine can also be a culprit that can keep you awake late at night. In order to prevent the issue, try not to drink a caffeinated beverage at least six hours before you plan to go to sleep.
Tricks to Fall Asleep Easier
Now that you know what you shouldn't do, let’s talk about habits that can make falling asleep easier at night. In addition to going to sleep at the same time every day, also consider lowering the temperature a couple of degrees in your bedroom since your body naturally cools down when you lay down.
You can also try to relax more before you go to sleep by listening to calming music, reading a book, or even taking up yoga or meditation. If none of these tactics work, then you can also try to take a sleep-enhancing supplement, such as melatonin, which helps your body to relax.
As you can see, there are many ways that you can shut down at the end of the night and get the sleep that you need. Follow the tips above and avoid the behaviors that can cause issues and you will doze off in no time. And if your business plan is causing you to lose sleep, get in touch with BizPlanPlus to help you craft a plan that works for you and your budding business.
Amy Collett is the creator of Bizwell.org, a website that helps professionals and entrepreneurs build and strengthen their personal brands.