Wake up! It’s time to rest
Read Time: 3.5 minutes
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Now, let’s jump into this week’s topic.
Wake up! It’s time to rest
How many hours did you sleep last night?
I’m betting it’s less than you wanted to get.
In a recent series of studies, researchers found several specific sleep challenges among exhausted entrepreneurs that demonstrate that even the most dedicated founders could best serve their fledgling venture by resting up. Losing sleep is not just about stress, however. It’s a social pattern. According to these studies, too many entrepreneurs think skipping on sleep is the heroic path to success, and a badge of honor.
In a survey of Inc. 500 business leaders, 48% said they sleep six or fewer hours, while Harvard Business Review reported that 43% of business leaders said they didn't get enough sleep at least four nights a week.
The problem is that a lack of sleep specifically undermines entrepreneurs’ ability to succeed at building a new venture. Yes, everyone in every profession wants to get more shuteye, but for entrepreneurs, a lack of sleep is a true risk.
Why?
Your alertness goes down. Processing new information becomes more difficult for your brain because cerebrospinal sludge builds up in your nervous system. Product launch delayed because of a supply chain problem? Your ability to create a new strategic timeline quickly may be hobbled.
Creativity erodes. Need an innovative social media pitch? It may take you longer to find the right image or tag line before your deadline, further exhausting you when your mental resources are already slim.
Your competence in social situations becomes slowed. New sales lead identified? You may not be able to communicate your elevator pitch with your regular finesse, thereby losing a business opportunity.
You get angry. People who lose sleep have a harder time accurately recognizing emotions in others, and they lash out faster and overreact to normal work problems, effectively destroying opportunities to build community.
On the flip side. Entrepreneurs who go home, recover, and sleep are more creative, inspired, and positive than others -- and are more successful in the long run.
So, when you get less sleep than you need just by being an entrepreneur, sleep problems may actually undermine your ability to thrive as an entrepreneur. In my own life, I know that this is absolutely the case. When I’m trying to achieve my Best Day Ever, I want to feel good every hour of the day, even while I sleep. I know that I thrive on getting that kind of all-night sleep, and when it doesn’t happen, it shows.
But if you're losing sleep just doing the work, how can you address this paradox?
Best Night Ever sleep skills
Sleep can come naturally and fully, even in situations where stress is the norm, but, like running your business, you have to make a plan that works. These are some tips that have worked for me.
Move your body early
Most kinds of exercise cause your body to release endorphins which are good for overall nervous system regulation, providing you with a better quality of sleep. But those same endorphins will keep you up. Think of exercise like your morning caffeine: you don’t want to have too much of it after 6 pm or it could keep you up all night.
Eat for sleep
Make sure that you have a balanced dinner of Protein, Fats and Carbohydrates to properly fuel yourself for sleep. Try a bedtime tea when you start winding down, as it can increase your ability to find a peaceful rest. And leave that last glass of wine aside at least three hours before bedtime.
Shut down early
Put away your phone. I mean it. Blue light, noise, overwork all are tied to that device. Set it aside at least one hour before bedtime, and don’t pick it up again. You don’t need to see a rogue email that you won’t be able to address until regular business hours anyway, when your team is in place, the bank is open, or you’re on the production floor.
Set the stage
A dark room is a restful room. Try blackout blinds, or choose a nightlight that emulates a sunset and doesn’t emit blue light. Keep your room cool. While a hot bath before bed can help you reach a state of calm, when you get into bed make sure that the temperature in your room is below 18C/65F.
Increase blood flow to your nervous system stuck points
Lie on your back and breathe deeply. Notice where you can feel your breath in your body. It may be in your abdomen, your neck, your feet. Focus your attention there. Notice where you are feeling tension, and bring your breath to that place. Let everything fall away, and gently allow yourself to fall into sleep.
These are only some of many ideas that can help you sleep. Create and follow your own Best Night Ever plan, every night.
Your business needs you rested tomorrow.
I hope you enjoyed the read and are ready to improve your sleep score.
Until next time.
Let’s Grow!
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Listen to my Founder to Mentor podcast. (new episodes weekly)
Get my free mentorship growth tools at www.fatafleishman.org.
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