Struggling to keep your eyes open at work? Been super moany and snappy at friends and family? Maybe things are just too hectic right now and it’s really impacting your sleep and ultimately your life. Those who are stressed often end up having less sleep. If you’re an entrepreneur or a side hustler you will likely have a great deal of stress as you try and make your dreams become a reality. Then poor sleeping habits simply become a bad routine. 63.1% of people in the UK surveyed by Dreams were not happy with their quality of sleep.
So what can you do about it? I am not here to remind you that you are not having a great nights sleep. You know that. What I can tell you is what you can do to improve your sleep and hopefully reduce your stress. Now I am not a sleep dr but I get a good night’s sleep so maybe I am an experienced sleeper. All the advice below has been taken from a number of sources which you can read more about. Read below on how to have a Good Night’s Sleep.
Stick To A Sleep Schedule
At the moment you may only be going to sleep when you can- after that presentation you have to write, or when the coffee buzz has finally left your system.
Your body clock is what helps you sleep and sticking to your sleeping schedule will in turn help that. So, this might mean going to bed at 11pm every night. Now of course life will mean that you want to go out some nights and are not getting home till 2am or maybe you’ve got to travel somewhere and need to be up at 5am. But generally speaking try and stick to this schedule even on weekends. I found going to bed at a very similar time and getting up at a similar time on weekends made that Monday morning so much easier.
If you are currently going to bed at a crazy hour like 1am and you want to bring that bedtime to something more reasonable then start adjusting slowly, like you would if you were adjusting your body clock for a new time zone before you go on holiday to avoid jet lag (bit dramatic but you get what I’m saying). Try it for a good night’s sleep.
Get A Bedtime Routine Together
Now some people relax in different ways. I personally choose to have a bath about 1-2 hours before bed to start relaxing me for bedtime. A routine I started as a child and continue to do today…. It hasn’t failed me yet. Others like watching a chilled out tv show, some like to read; whatever you find relaxing start doing that before you go to sleep. Research has shown that adult’s bedtime routines for calming them before bed are just as important as children’s ones.
Some tips for you:
- Avoid watching that thriller or tense drama before bed on Netflix as you will likely be thinking about that as you try and get to sleep.
- A lot of people and articles I have read recommend not having caffeine before bed. ( I personally, find this doesn’t affect me and will always have a cup of tea after dinner- find what works for you ).
- Start to reduce the light around you- switch off the glaring lights and turn on a couple of lamps.
Photo by: Jacek Dylag
Exercise And Eating For A Good Night’s Sleep
It’s not the first time you have heard that exercise helps your life! Move the coffee table back and start doing some home workouts tonight. Physical exercise increases the time spent in deep sleep, which as you may be aware helps boost your immune system, cardiac health and control stress and anxiety (The sleep doctor). This could be simply a home workout or a regular team sport you play after work. Try it for a month and see if you notice an improvement.
Now eating habits? There are mixed opinions on this. However, you should try and eat a few hours before bed to avoid sleeping on a very full stomach. Your body will be fast at work digesting your food and won’t be able to focus on your immune system . However there is conflicting evidence, so feel free to read more here.
Photo Andrew Tanglao
Cover Photo: Jay Wennington