Running your own business is incredibly tough. Many business owners on at work from early in the morning until late at night. The net result? A constant sleep deficit. Cutting the hours you spend sleeping may seem like a useful short-term solution. Lack of sleep, however, can create serious problems. People who are sleep-deprived tend to be prone to problems ranging from depression and anxiety to weight gain and cognitive issues. If you’re not getting enough sleep, you’re not using your full potential. Successful entrepreneurs know good sleep is one of the keys to a productive workday. These easy hacks will help you feel better and get the rest you really need.
Don’t Eat Before Bedtime
The body needs lots of time to digest food. When you eat at night, your sleep is likely to be disrupted as the body copes with all those extra calories. You might find yourself waking up to use the bathroom more than once. Avoid eating at least two to three hours before you’re planning to go to bed. Make breakfast your largest meal. If you have a business dinner, keep it light and you’ll concentrate better on the matter at hand.
Mind Your Caffeine Intake
Caffeine is a useful stimulant. Coffee helps you wake up and focus. However, coffee can also linger in your body for hours after you’ve downed that last cup. This can interfere with your ability to drift off peacefully. Too much coffee also has another side effect. A brain chemical known as serotonin makes people happy and relaxed. Coffee is known to reduce the amount of serotonin in your body. Drinking a lot of coffee may help you stay awake. But too much coffee, especially late at night, can bring on stress and anxiety exactly when you don’t want it. Monitor your coffee intake and you’ll reduce the possibility of frustrating insomnia.
A shower or bath is a must each day. If you really want a good night’s sleep, a shower or bath is your ticket to great rest. Showering with warm water or taking a ten-minute bath helps relieve your stress and makes your body feel sleepier. Opting for warm water helps raise your overall body temperature without nasty side effects. Step out of the tub and cool down. The change in temperature after the heat is a useful tool to help your body cool off. When you sleep, your body cools down naturally. A shower or bath begins that process right before you lay your head down on a pillow.
Stay Away From The Alcohol
On the surface, a nightcap may seem appealing. A glass or something stronger is common. Many people think a glass of wine can help them fall asleep more quickly. This is true in the short term. Alcohol can induce feelings of sleepiness. Long-term, however, alcohol can disrupt your sleeping patterns. Downing a glass of red wine right before bed can increase your chances of getting up in the middle of the night once the alcohol wears off. As it does, your body temperature starts to rise. Warming up makes it more likely you’ll be awake and much harder to get back to sleep.
Stick to Exercise Earlier in the Day
Exercise is a must for a healthy life. Working out a few times a week can help you stay mentally and physically sharp. Pushing it harder during your workout will decrease your risk of problems such as a heart attack and stroke. If you’re traveling for work, you might feel the need to get in a fast workout before hit the sheets. This is not a good idea. Too much exercise at the wrong time can have negative side effects. The muscles you wake with increased blood flow will tend to stay awake. That’s why it’s best to stick to light and gentle exercises like yoga and stretching within three or four hours of your planned bedtime.
Block Out Light
People have an innate circadian rhythm. Our bodies take their cue from the sun. Artificial lighting can interfere with this natural process. If you want a good night’s sleep, you’ll want to keep that light to a minimum well before you go to bed. Set a timer on your computer to remove the blue light on your screen for an hour before you plan to go to bed. Avoid lots of sun in your bedroom. Blackout curtains can reduce your risk of rising earlier than you like. Inexpensive, portable eyeshades keep the sun out of your eyes as you sleep.
Understand Your Sleep Habits
You should take the time to understand what sleep positions get you the best night sleep as possible. A decent mattress is said to correlate to excellent sleep, but if your mattress isn’t aligned with your habits your most likely not going to get the best rest. For example, you can learn more about sleep apnea machine to help you understand and find the habits that best fits your sleep style best.
A Quiet Room
Noise can keep people up at night. Many people find it hard to get to bed if there’s a lot of noise in their area. If you live on a busy street, a pair of earplugs can help reduce your feelings of frustration and let you relax. Keep the television and other electronic devices out of the bedroom. Your bedroom should be reserved for two activities: intimacy and sleeping.
Studies have shown those who think positively about their day were able to get to sleep faster and get a better night’s sleep. Take a few minutes each day to think about the good things that happened during your waking hours. Name three positive things about your day and your life in general. Think about three positive things you hope to accomplish the next day. An upbeat mental to-do list is one way to get to sleep more quickly. It’s also one way to keep your mind on your productive accomplishments.