A lack of sleep can lead to some serious consequences. From an increase in mental and physical health problems to a decrease in your productivity, it’s worth investing time and energy into getting more shuteye. But how do you stave off the sleep demons? Here are some ideas for entrepreneurs looking to get more sleep:
1. Schedule Sleep
So many of us are staying up late with no end date in sight; however, establishing a set bedtime could help both you and your partner know when the day is over. This will also reduce the risk of oversleeping during workdays or early mornings altogether!
If you do not adhere to your sleeping schedule, it’s hard to make up the lost time and get back to your routine. Establishing a regular schedule of sleep even on weekends lets your body know that it’s time to go to sleep. Also do not sleep on a squeaky bed.
2. Monitor Caffeine Intake
It is important to keep track of these particular stimulants, as they can lead to a lack of sleep. It’s best to stick with the “less is more” rule when it comes to caffeine intake; when you start feeling drowsy and it takes too long before you wake up, it may be time to cut back.
3. Get Moving
Always make time for some exercise, even if that means taking five-minute walks in the morning or going for a quick jog after work. If you have an exercise routine already set up, jot down what times you do what and make adjustments accordingly.
4. Adopt A Work From Home Policy
If you’re working from home, you can get some serious shut eyes. But be aware of your environment; if you’re in the basement and there are a lot of distractions and loud noises, getting some sleep may be difficult. Make sure that your home is healthy for sleeping, especially at night.
5. Get An Alarm Clock
Instead of just relying on your alarm, try using a timer or also having an alarm clock so that you feel more motivated to get out of bed when it goes off.
6. Work In The Dark
When trying to sleep during the day, make sure that there is no bright light near you or near your bed (e.g. the sun or a TV). If there is, consider using a sleep mask or placing a towel over it. Alternatively, try sleeping with your curtains open during the day. This will expose you to natural light, but not the bright lights that could kickstart your brain while you’re trying to snooze.
7. Avoid Alcohol And Caffeine Late At Night
Keep all stimulants in check; if you do need sleep, try having an early bedtime and avoid alcohol! Avoiding coffee later in the day can also help stimulate better sleep patterns.
8. Have A Set Bedtime
Establish a routine of going to bed and waking up at the same time every day; this will help both your body and mind get into good sleep habits. You’ll be less likely to change your sleeping schedule if you need to, though this may also mean getting up earlier to accommodate your work schedule. Also, learn some steps of making a bed.
9. Blue Screen
Do you check your smartphone or tablet prior to going to bed? If yes, blue light may hinder the body’s production of melatonin, a key hormone that helps sleep. Do not use screens for two to three hours before bed and to avoid the temptation of texting make sure you have a no-phone rule in your bedroom.
10. Meditate Often
“Physiologically, when you meditate, you enter a state similar to deep sleep. It promotes the practice of meditation to be a beneficial way to help entrepreneurs. The vital signs of your body are less than they would be in a normal state of sleep, which means that it is like giving your body and cells the chance to rest and relax in only a short amount of duration.
11. Create A-List
Moving thinking thoughts off of your mind to paper can be a great idea. Write down everything in your mind that must be resolved and put it in your keys to use the upcoming day. Out of mind will help eliminate the chronic worry that often keeps people up at night.
12. Make sure you are thinking about your health regularly
Your health has a significant impact on your business and its performance. To improve your productivity and health, you should consider biohacking as a revolutionary technique, science and self-experimentation in order to take control of and improve your mind, body and your life. This process can make you more active and productive, as well as stress-resistant. And ultimately, more successful.
13. Temperature In Your Bedroom
The temperature in your bedroom has a direct impact on the quality of your sleep. As you prepare to sleep, your core body temperature drops by two or three degrees. A hot or cool bedroom inhibits the release of melatonin, a hormone that is responsible for regulating sleep. Experts recommend that the room be kept cool to maintain the circadian rhythm. If you have had a big meal or are sick, the temperature in your bedroom may be elevated.
The ideal temperature for sleeping varies depending on age and gender. Infants and young children sleep better when it’s cooler. A warm room promotes relaxation, but a cool room promotes restful sleep. A comfortable bedroom temperature between sixty and 68 degrees Fahrenheit can help you fall asleep faster.
Entrepreneurship is hard work, and it’s important to make the most of your time. However, that doesn’t mean you should skimp on sleep. Getting enough rest can help improve your productivity, creativity, and focus. So, if you want to be a successful entrepreneur, make sure you get plenty of shut-eye.