According to American Sleep Apnea Association, nearly 70%of American adults report that they suffer from insufficient sleep at least once a month, and 11% experience it every night. While some of them have sleeping disorders, others simply choose not to sleep. They say time is a luxury not many can afford to waste, especially for entrepreneurs. Perhaps this is why most business owners skip rest and recovery to avoid wasting time.
But while it’s smart to make the most out of your day, sacrificing time for rest won’t benefit your health and business. You need adequate sleep to have more energy, focus, better work performance, and better decision-making.
So whether your sleeplessness is caused by a disorder or by personal choice, learning to value rest as much as you do time is crucial. To help you create a sleeping routine at night so you can sleep better, follow these six tips.
1. Minimize caffeine
For most entrepreneurs, caffeine activates them in the morning. It is also what keeps them going throughout the day. But too much caffeine will keep you awake during nighttime. Don’t take anything caffeine in the afternoon. Instead, try drinking herbal teas, which will help you sleep in the evening.
2. Make your gadget screen less bright
The screens of all electronic gadgets, including television, should be set into dim mode. Our brain can identify the light, which is why using gadgets during the evening could make your brain to think it’s daylight. When attending to very important business matters, make it a habit to dim your gadgets screen at night. This will help you have a good night’s sleep.
Related: 7 Ways to Be More Disciplined When Using Technology
3. Set a sleeping time
Having a sleeping schedule helps with your sleeping routine. While you may be busy with business affairs during the day, set a fixed sleeping time and follow it regularly. For the first few weeks, using an alarm will help remind you that it’s time for bed. Eventually, your body will get used to your sleeping time and adjust to it.
4. Avoid using phones in the bedroom
Most entrepreneurs stick to their phones even before going to bed. Unending calls and SMS messages keep them fixed on their phones, which causes them to sleep past their bedtime without even noticing. This habit may cause some to develop insomnia. No matter how busy you are with business, make it a practice to drop off your phones and just rest. Habitually doing this will lead to building a good night’s sleep routine.
5. Cut down on sugar
Entrepreneurs can feel tired often and will want a quick source of energy. Unfortunately, foods containing sugar will prevent you from sleeping early. That said, reduce your sugar intake during the evening. In addition, do some research on what foods to avoid two hours before bedtime and notice the difference.
Related: How to Eat Healthily Even When You’re Busy Running Your Business
6. Don’t oversleep
A common mistake most people make is that they view rest as a luxury and not a necessity. However, without enough sleep, you cannot fulfill your responsibilities effectively. Even entrepreneurs can attest that sleeping can be their least priority. And as compensation, they oversleep during weekends to make up for their inadequate sleep. But oversleeping isn’t healthy for you either. It will only drain your energy further. For average adults, sleeping between 7 to 9 hours is ideal. So, take time to rest, but don’t sleep too much.
Conclusion
You may consider resting as an excuse for being lazy, but you need to sleep if you want to thrive in life and in your business. You may view it as procrastination, but doing things tomorrow when you’re refreshed and energized leads to higher productivity
If you’re having trouble sleeping, apply the six tips in this article to help you build a more effective sleeping pattern. Learn to listen to your body when it needs rest. If tired and sleepy, follow your body and go to bed. You can do things better when in a state of complete physical and mental well-being.
