Dr. Meghna Dassani is a dentist, healthy sleep ninja and president of Dassani Dentistry. Connect with her at www.MeghnaDassani.com.
Entrepreneurs are no strangers to long hours, tight deadlines and pressure to perform. As they pursue their goals, many entrepreneurs sacrifice sleep, believing that burning the midnight oil is the only way to succeed.
But, as the saying goes, “You can’t pour from an empty cup.”
Sacrificing sleep may seem effective in the short term, but it can negatively impact your productivity and long-term success.
The Sleep-Productivity Connection
Research consistently shows that productivity is closely tied to sleep. Spending more time sleeping when there’s work to be done may seem counterintuitive. However, both the quality and duration of your sleep can significantly impact your ability to work efficiently.
Here’s how a good night’s sleep can support your performance as an entrepreneur:
Sleep can sharpen your cognitive functions.
Sleep is the ultimate brain power boost. Sleep helps with memory recall and supports good judgment. Evidence also suggests that high-quality sleep may also reduce the risk of age-related cognitive decline.
With a well-rested mind, you may be better equipped to tackle complex business challenges. High-quality sleep can make entrepreneurs sharper all around.
Sleep can improve your focus.
Adequate sleep helps you stay alert and maintain focus throughout the workday. When you’re well-rested, you’re less likely to give in to distractions, like mindlessly scrolling through social media posts. Rather, you should be able to stay focused on the task at hand and accomplish more at work each day.
Sleep can increase your energy.
Sleep is your body’s way of recharging its batteries. Entrepreneurs often require high levels of energy to tackle their busy schedules. A good night’s sleep can support your energy levels and coping skills so you can power through the day.
Sleep can help with stress management.
The entrepreneurial journey can be stressful, and insufficient sleep may make stress worse. Getting consistent, high-quality sleep helps regulate stress hormones, like cortisol, which could allow you to approach business challenges with a clearer and less anxious mind.
Sleep can enhance your decision-making and problem-solving abilities.
Every day, entrepreneurs face countless decisions about issues ranging from financial matters to strategic planning. Sleep may also affect your decision-making capabilities, helping you make more informed and rational choices.
Complex problem-solving is another crucial skill for entrepreneurs. High-quality sleep supports your ability to learn and form insights, which is important for tackling complicated business problems.
How To Create An Effective Sleep Strategy
Given the importance of good sleep, how can entrepreneurs get better rest to maximize their productivity?
Here are some actionable strategies:
• Prioritize consistent, high-quality sleep: Make sleep a non-negotiable part of your routine. Avoid working late into the night, and resist the temptation to check emails and messages outside work hours.
• Aim to have a regular bedtime and wake-up time, even on weekends, to help regulate your body’s internal clock.
• Create a pre-sleep routine: Avoid using devices that emit blue light, including work phones and laptops, at least an hour before bedtime. Instead, practice calm, non-stimulating activities, like taking a warm shower, listening to soothing music, reading or meditating.
• Additionally, make your sleep environment as comfortable as possible: To ensure a restful night, invest in a comfortable mattress and pillows. Keep your sleep space cool and dark and minimize noise and distractions by wearing earplugs or using a white noise machine if necessary.
• Stay active: Exercising regularly can enhance the quality of your sleep. Try to start your workday with a morning workout routine. The routine could be a 20- to 30-minute at-home workout, a jog around your neighborhood or a yoga session on the way to the office.
If you can’t exercise in the morning, schedule workouts at later times throughout the workweek. Treat these appointments with the same importance as any business meeting or deadline. You could also try fitting in a quick workout over your lunch break. The workout could be as simple as taking a few laps around the parking lot or walking up and down stairs in the office.
Another easy way to sneak in exercise and reduce tension during the workday is to perform simple exercises while seated at your desk. Desk exercises could include seated marches, leg lifts or shoulder stretches.
Additionally, you can use fitness apps or smartwatches to track your activity and remind you to move. Set daily step goals and compete with yourself to meet them.
• Manage your stress: Practice stress-reduction techniques such as deep breathing, simple yoga stretches or mindfulness meditation to calm your mind. Experts say meditating for just a few minutes a day can yield significant results. You can incorporate short breaks into your workday to practice these activities.
If you feel anxious about tasks you need to complete and looming deadlines, each evening, create a list of what you need to do the following day. That way, you can reassure yourself that you’ll be able to handle everything on time. You could also try outsourcing tasks or delegating some of your responsibilities (when possible). These practices help reduce your workload and prevent late-night work sessions.
Additionally, turn off any non-essential business notifications on your phone, laptop and any other device you use, especially as you wind down for the night.
• Seek professional help: If you struggle with sleep issues, schedule an appointment with your primary care physician. They can perform an initial evaluation and assess whether any underlying medical conditions may be contributing to your sleep problems.
Some busy entrepreneurs may be tempted to sacrifice sleep for more working hours. However, doing so can lead to diminishing returns. By prioritizing high-quality sleep, entrepreneurs may be able to increase their energy and focus and make better decisions.
The information provided here is not intended as medical advice, diagnosis or treatment. Always consult with a qualified healthcare provider for advice concerning your specific situation.
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