03/ 27/ 2008
by Maggie Flynn
Everyone knows the value of a good night's sleep, but for small business owners it's especially important. Failing to get a full night's rest can make you short with employees and forgetful of your many daily tasks. Yet the small business owner's constant busy schedule sometimes makes it difficult to cultivate the habits that help sleep follow when your head hits the pillow. Read on for some practical ways to improve your sleeping habits and feel better the next day.
Leave work at work
You're on a deadline, so after spending a full day at the office, you bring home a stack of files and work through dinner right until bedtime. You're exhausted, yet when you get into bed you can't go to sleep. Sound familiar? People who have trouble sleeping often find that they need time to unwind and get into a relaxed state before bedtime. While it can be challenging, leaving those files at work is one of the best things you can do to sleep better. Instead of working right up until you want to go to sleep, try a relaxing activity such as taking a bath or reading a book. You'll find that you get a better night's rest and have more energy to tackle those files the next day.
Be aware of alcohol's effects
Speaking of unwinding, relaxation automatically conjures an image of a wine glass in some minds. And while it's true that alcohol will initially make you feel at ease and sleepy, alcohol actually interferes with the body's ability to transition from light to deep sleep, so you might be better off drinking a cup of Chamomile tea as your bedtime ritual.
Keep your schedule as routine as possible
Your body runs according to an internal clock; forgetting this leads many people down the road to restless nights. As an entrepreneur, it's sometimes unavoidable to have days when you must arrive at the office at the crack of dawn and others when you have to work late into the evening. As much as doing so is in your control, however, you should stick to a schedule. Waking and going to sleep at the same time each day will better cue your internal clock and decrease sleep difficulty.
Exercise
While you may feel mentally exhausted by the end of the day, your body may not be tired enough to drift off to sleep easily. This is one of the reasons why exercise is essential to getting a good night's sleep. Also a fantastic stress reliever, exercise will help if worries are keeping you awake at night. However, you should never start an exercise program without consulting your physician first, and also be mindful of the time of day you choose to work out. According to the Mayo Clinic, exercising within three hours of your bed time could make getting to sleep more difficult.
Make your bedroom sleep friendly
Are there environmental factors keeping you awake at night? Ideally, your bedroom should be cool, dark and quiet, but what if you have noisy neighbors or a motion light that goes off every time a squirrel runs across your yard?
The good news is that for every environmental factor keeping you awake, a fairly easy solution exists. You can buy a CD of soothing sounds to keep noise out and purchase heavier blinds or curtains to keep your room dark enough. If you go to sleep easily but have trouble staying asleep, a worn-out mattress could be the culprit. Note which environmental factors may be triggering your sleep problems and take the necessary steps towards correcting them.
Seeing your doctor
If sleep problems persist, make an appointment with your doctor. Take sleep medication only under your doctor's care and avoid over-the-counter sleep aids. Whatever solutions you need to try in order to rest better, don't put them off. While there might be other things you'd rather spend your time and money on, investing in a good night's sleep is vital to your health and the health of your business.
