Most people struggle to get sufficient good quality sleep every night that is vital for our mental and physical well-being. Running your own business can be stressful as you are under constant pressure to do well and expand your current business market. As an entrepreneur, you always have to make complex business decisions so that you can stay ahead of the competition, otherwise, things may change quickly and your business may suffer.
The thought of failing and losing the business always increases your stress levels and anxiety. As an entrepreneur you have to deal with these kinds of thoughts and your sleep may suffer in the process.
You may find yourself not being able to fall asleep quickly or suffer from poor quality sleep which can result in other mental and physical health problems.
Constant poor sleep or insomnia due to the stress of running your own business may result in some serious diseases like cardiovascular diseases, type 2 diabetes, depression, etc.
Sleep deprivation is going to affect your cognitive abilities and weaken your decision-making ability. Sleep deprivation is going to affect your memory and concentration which is vital for running your own business successfully.
Here are 5 tips for entrepreneurs to deal with insomnia and sleep better.
- Make your bedroom a perfect sleep environment
As an entrepreneur, you may find it tough not to check your emails and messages before you call it a night. But it’s advised that people should at least stop doing it 30 minutes before bedtime. If you find it difficult to keep your smartphone away from the bedroom, turn into silent mode. This way, incoming notifications have no chance to disturb your sleep.
An ideal sleep environment is a combination of dark, quiet ambiance, and a right mattress. Most of us may not notice, but the right mattress plays a supportive role in comforting our body while we are asleep and wake up refreshed and energetic.
The mattress experts on SleepStandards once noted that entrepreneurs with back issues and insomnia may prefer a softer mattress while those who like a more stable surface usually go with another option. Depending on your preferred sleeping position and body structure, you can buy a soft or firm mattress.
Overall, your bedroom should be used only for sleep and intimacy. There is no place for work in your bedroom and it shouldn’t be your entertainment center as well.
- Follow a schedule
Being rigid about your sleep schedule is the key to keep your circadian rhythm stay intact and you get sufficient good quality sleep.
You should avoid eating your dinner close to your bedtime and eat it at least 2 hours before you call it a day. You can also consider taking power naps during the day only if they don’t interfere in your night sleep.
Always budget for delays in meetings, business travel, etc. that can impact your sleep schedule.
- Follow healthy food habits
Caffeine-laden food and drinks delay your sleep so limited consumption is important. You should consume coffee, an entrepreneur-friendly drink, only in the mornings, and avoid it in late afternoon and evenings.
Good food can result in high-quality sleep. Start consuming foods that are rich in calcium, potassium, magnesium, phosphorus, etc. and possess a high proportion of amino acid tryptophan. Nutrients help in reducing the stress levels and tryptophan boosts the level of serotonin, the sleep-inducing hormone.
In your dinner, you should avoid the food that can be tough on your digestive system like, the ones that are rich in sugar, oil, fat, and are spicy.
Boundaries also need to be set with the consumption of alcohol, although it may make you feel sleepy but can lead to fragmented sleep.
- Mediate and exercise
You should do meditation regularly as it can relieve the stress and eliminate anxiety, killers of good quality sleep.
Going for a walk, and exercising are also good for relaxation and sleep health. Avoid heavy exercising in late afternoon and evenings as it can interfere with your sleep.
- Follow sleep routine
You should follow a sleep routine like taking a warm water bath, washing your face, applying cream or lotion, etc.
As part of your bedtime routine, you can unwind by reading your favorite book, listening to your favorite music, and writing in a journal. Entrepreneurs are always full of ideas, avoid writing a journal that is related to your business, and instead write something that has impressed you as a human being but not related to work.
It has been found that sleep takes a back seat when entrepreneurs are working hard to stay successful in running their own business. A good quality sleep is vital to stay focused and be physically healthy to run your own business. These tips should be helpful for your health and business.