It’s no secret that entrepreneurs are busy all the time–between juggling a business, dealing with employees, and maintaining a social life, it can be next to impossible to get in your eight hours of shut-eye per night.
Time is no excuse. Some entrepreneurs even boast about getting minimal amounts of sleep, however study after study has shown that getting in at least seven to eight hours of sleep is essential. A study, published in the journal Sleep, analyzed data that covered over 1.3 million people which showed that people were . Furthermore, getting in more sleep will actually make you more productive at work. In fact, sleeping for less than six hours a night is closely associated with burnout. Being sleep deprived makes you less efficient and less productive so why not make the most of your days by getting a decent night’s rest?
Here’s how you can hack your way to sleep despite juggling a million and one things.
- Put the (cell) phone down
It can be difficult to get away from our phones considering how intertwined our lives are with technology. Your emails, news sources, and everything else are all stored in one pocket-sized device. But seriously, put the phone down. The exposure to blue light emitted from your cellphones has been shown to suppress the production of melatonin more than any other light. Fun fact? Melatonin is crucial for falling asleep.
Researchers from the University of Pittsburgh School of Medicine found that of the study participants who used social media for more than an hour everyday, 30% had high levels of sleep disturbance. While sleep issues aren’t directly correlated with social media and cell phone use, it’s a safe bet that putting the phone down can lead to a more restful sleep.
- Replace your decades old mattress
It’s recommended that you replace your mattress every eight years–and for good reason. People sleep better on newer mattresses as opposed to mattresses that are five years older or older. A better sleep can lead to increased productivity levels and a better quality of life. Furthermore, older mattresses contain all manner of unpleasantries. Consider how many dead skin cells, dust mites, pollen and other bodily items may be hanging out on your old mattress.
If you can afford it, consider buying a new mattress to see dramatic improvements in sleep quality.
- Stretch and move first thing in the morning
It might sound counterintuitive but you’d be surprised at how effective moving and stretching first thing in the morning can be at getting in some quality zzz. A study showed that people who exercised at 7am got longer, deeper sleep than those who exercised at 1pm or 7pm. you’d be surprised at how effective moving and stretching, first thing in the morning, can be
Working out at night? Unfortunately, it has the opposite effect that early morning workouts do. Because your body releases adrenaline—along with other hormones—after a workout, it can make you restless and unable to fall asleep.
- Get a sleep tracker
Technology is on your side! There’s a wealth of choice when it comes to choosing a device that will help you effectively track your sleep. Some examples include Fitbit and Jawbone. Depending on which device you get, they can share insights such as the length of each sleep cycle, how many times you woke up during the night, the best sleep schedule based on your sleep habits, and more.
Why is this so helpful? A device that helps you track your sleep can provide valuable insight into your sleep patterns. This can help you identify areas for improvement and take action to improve the quality of your sleep–and your productivity as a result.
If you’re serious about the success of your business, consider trying one of these hacks for a better night’s sleep. Your business, and health, will thank you for it.