When you run your own business, you need to be mentally, psychologically and physically able, because you are the one running the show, even if you’ve got to a stage that you’re able to hire help.
In order to be fully alert and productive in your business, you need to be able to have refreshing nights. Meaning that you need to sleep as well as possible, regardless of the number of hours that you need.
We spend about one-third of our lives sleeping, but rarely ever assess the factors that could be negatively affecting this crucial part of our lives. Below are some common sleep ailments, along with helpful tips to overcome these potential problems so you can wake up feeling refreshed.
Here are a few factors that could disturb your sleep, and how to eliminate them.
Anxiety is common among people of all ages, with one in every five adults in the United States suffering from at least one form of it.
That is why when it comes to sleep, anxiety can often disrupt our regular patterns and habits.
It can be caused by external stress, like financial issues, new jobs, family problems, health concerns and more.
Practicing breathing exercises and meditation at night time can help to lessen anxiety and make it easier to fall asleep.
Similarly to how anxiety can keep you wound up at night, a racing mind can also numb your sense of tiredness.
Worrisome thoughts, or even planning for a hectic day or big event in the future can keep you up for hours.
If you have trouble falling asleep due to a racing mind, try cutting out caffeine in the afternoon. It may take a few weeks to see the positive effects of this, though, so don’t give up if you are still feeling groggy in the morning or restless at night after cutting out your afternoon cup of joe.
Discomfort around bedtime can come from a number of sources, all of which can lead to sleep loss and groggy morning.
Discomfort can be caused by uncomfortable pajamas, a lumpy mattress, a creaky bed frame, or an unfamiliar bed on a business trip. It is one of the most commonly cited sleep issues and can be especially detrimental to productivity and mood when you are traveling.
If you experience discomfort when you are sleeping in an unfamiliar bed, try bringing your own pillow when you travel. Not only will this help your body relax when it is time to sleep, but it will also make road trips, train rides and plane rides more comfortable.
A growling stomach can keep even the soundest sleeper up at night.
While many people who are trying to lose weight think that they need to go to bed on an empty stomach, this can negatively affect weight loss because a lack of sleep makes people feel hungrier.
If you need a bedtime snack to fall asleep, we suggest trying a light snack of carbohydrates to keep you feeling full throughout the night, such as oatmeal or rice.
Noise or even the lack of it has a huge effect on the quality of your sleep.
This is why the (often true) stereotype that city dwellers can’t sleep without noise exists.
Conversely, other people cannot fall asleep with any noise at all and can be woken up by as little as a rainfall on their roof. If you fall into either category, a white noise machine can be helpful for your sleep, as it creates a non-disturbing sound and drowns out background noises such as car horns and wind gusts.
Many people stay up later than they intend to, simply because they don’t feel tired until the wee hours of the morning.
For children, adolescents and adults alike, technology can be at fault for this. Phones, computers, televisions, and tablets all emit “blue light,” which mimics the sun’s rays and tricks your eyes into thinking that it is daytime and not a time to be resting.
If you fall victim to the trap of a screen time all-nighter, try using an analog or digital clock to set your alarm, and reading a book or magazine to relax before bed instead of scrolling through your phone or computer.
Sunday Night Insomnia
Often known as the “Sunday scaries” by college students and working professionals alike, worrying about the upcoming week can easily lead to a restless Sunday night.
When paired with sleeping in on weekends, it is not unusual to be wide awake come bedtime on a Sunday. To overcome this issue, try waking up no more than an hour later on weekends than you do on weekdays to give your body more of a regular schedule.
Whether you toss and turn at night, sweating and uncomfortable, or can’t get warm enough to stop shivering under your blankets, the temperature is an important factor when it comes to a good night’s rest.
Ideally, your bedroom should be between 60 and 67 degrees Fahrenheit for your best quality of sleep, but personal preference should also be taken into account when setting the thermostat.
Making sure you are doing your best to improve your sleep will help you be more alert during your working hours.
In order for someone to have his full mental and physical capacities, sleep is a must.
Contributor Post at SylvianeNuccio.com