Do you know one regular side effect that comes from running a business of your own? Nights without sleep. Managing your own company means intense stress and long hours. As such, many entrepreneurs wind up working without much sleep.
However, not getting good sleep has implications far beyond just being groggy the next morning. Consistent lack of sleep is known to boost stress levels, as well as incidences of anxiety and depression. It’s also a primary contributor to weight gain and poor food choices. So, if you aren’t getting as much sleep as you could, you aren’t operating to your fullest potential. Poor sleep might even be hindering your success.
The following are seven habits which make sure you sleep better at night, so your productivity is better during the day.
1) Don’t eat in the final three hours before you sleep. If you eat your largest meal at night, or even if you just snack up to bedtime, then you’re more likely to suffer disjointed or broken sleep. After eating, your body has to work at digesting food, which hinders your ability to relax and wind down for sleep. Additionally, if the foods you are eating at night are sugary, it could impact your blood sugar enough to wake you up in the middle of your sleep, proving difficult to get back to sleep. Many times, entrepreneurs eat too much at night since they were skipping food and meals throughout the course of the day. A breakfast rich in protein is a great way to circumvent this unhealthy cycle.
2) Don’t drink coffee the last eight hours of the day. Coffee is something that can linger inside your system for roughly eight, nine, or even ten hours. Are your days fueled with caffeine? That might be why your rest at night isn’t happening the way that it should. There’s another good reason to hold back from the caffeine. It depletes your levels of serotonin, which is a ‘feel good’ chemical your brain produces for feelings of calm and happiness. Consuming excess coffee leads to insomnia, disjointed sleep, and aggravated feelings of anxiety and stress.
3) Bathe or shower before going to bed. A good shower is going to calm you down. However, it also is going to raise your body’s temperature. As you start cooling off, your body temperature then drops, bringing about feelings of drowsiness. That lowered body temperature means you fall asleep easier, and then stay asleep.
4) Don’t drink alcohol before going to bed. Many folks suffering sleep issues like insomnia hold the false belief that a glass of wine or a beer before bed might help them have a better night of sleep. It is true that alcohol can make falling asleep easier, but it can also make it harder to actually stay asleep. The core temperature of a body is raised by alcohol, boosting the odds you might wake up only halfway through the night, unable to get back to sleep.
5) Don’t exercise vigorously at night. Are you squeezing in late-night workouts after things are wrapped up at your office? That might be hurting the quality of your sleep. It’s actually true that light stretching or even restorative yoga postures help you sleep, but a vigorous workout can keep you awake. Exercise energizes people who do it, because their muscles are moving and their blood is flowing. It’s a great way to start a day, but a lousy way to end one.
6) Make your sleep environment soothing: Your bedroom temperature should be cool enough that sleep is both induced and maintained. Draw your shades so that streetlights are blocked out. If excessive noise coming from the street troubles you, invest in soundproof windows or use earplugs. A better mattress can help too, check out this puffy mattress. A cozy sleep environment lets you find sleep that is more restorative and restful.
7) Write down six things. The first three should the best things from the day you’re ending, and the second three should be things you intend on tackling tomorrow. A sleep study discovered that anyone who took a few minutes each night to reflect and acknowledge with gratitude the good things about their day slept better. That single dose of positivity rendered feelings of calm, which is great for resting. Writing down things you intend to do the next day helps you put such thoughts out of your head and onto paper. That spares your brain the to-do list when it needs to shut down for sleep.