As an entrepreneur or business owner, it is important that you obtain peak performance consistently. With so many tasks to complete and goals to accomplish, you need to be as efficient and productive as possible. Sleep is one of the key factors in achieving this. It affects your energy levels, productivity, focus, creativity, your ability to handle stress, memory, and vigilance.
You need seven to nine hours of sleep per night to be at your optimum. However, so many of us struggle to sleep well. This can be a result of poor habits throughout the day which influence our sleep and circadian rhythm. The circadian rhythm controls your sleep and wakefulness schedule and it is influenced by many factors, including light and dark. By changing your habits you can sleep better and wake up rejuvenated, ready to face the day like a rockstar! Read on for 6 tips on how to sleep better that you can start implementing today.
1. No caffeine after 3-4pm
As business owners, we all know how good it feels to have a cup of coffee or tea in the morning to kickstart the day. Caffeine has many benefits, including an increase in energy levels and short-term focus. However, its downside is that it stimulates the nervous system, can stay in your system for as long as 8 hours and prevent you from naturally relaxing at night. So to sleep better, only drink fruit teas or a warm milky drink after 3-4pm.
2. No blue screens
Common devices you frequently use, such as your computer, TV and phone, emit blue light. This blue light tricks your brain into thinking that it is daytime and interferes with your circadian rhythm, therefore affecting your sleep. The blue light also lowers your level of melatonin, which is a hormone that helps you relax and get deep sleep.
If you must work into the evening, download f.lux which will block blue light on your computer and use an app for your phone. You can download an app called Twilight for Android and iPhones have night shift under their settings. Turn off all screens 2 hours before bedtime.
3. Wind down a few hours before sleep
Running an empire means that days are fast paced and can be highly stressful. You have employees and clients to manage and a mountain of work to do. Therefore your nervous system will require time to relax. Wind down a few hours before sleeping to help you sleep better. Whether your preference is to read, meditate with an app such as Headspace, listen to some calming music or take a hot bath, choose what works for you.
4. Develop a regular sleep pattern
Go to bed and wake up at the same time every day. This will help your body to get in sync with its natural sleep-wake cycle and optimise the quality of your sleep. As a result, you will find you fall asleep and wake up more easily and will naturally wake up without an alarm.
5. Improve your bedroom environment
Having your bedroom too hot or too cold will affect your quality of sleep. A prime example of this is when we enter our summer months and we struggle to sleep due to the heat. Keep your bedroom at a cool temperature, around 16-18°C.
Try to darken your room as much as possible. Use blackout curtains to block light from the window or put a sleep mask on to block out light.
Remove as much external noise as possible to help you wind down. Use ear plugs if necessary. The more calming and peaceful your environment is, the better.
It is also important that your bed is comfortable and suits your preferences. Whether you need to change your pillows or mattress, these can all impact the way you sleep.
6. Limit naps during the day
Naps are so tempting during the day, especially when running a business requires so much focus and brainpower. However, long naps can confuse your circadian rhythm and interfere with you naturally sleeping at night. If you want a nap, take 15-20 minutes in the afternoon before 3pm to give your brain the boost it needs.
Start implementing these tips today to see how much your sleep could improve! For more advice on improving your mindset and other topics such as leadership, business and the latest technology, come back to Bizpedia soon!