12 Things Entrepreneurs Can Do To Achieve A Better Nights Rest
It goes without saying – Entrepreneurs need their nigh-nigh time. As an entrepreneur, the demands on you are huge. You must sell, service and administer. Then you still need to bill for it and have the stamina to do the collections. Without a good night’s sleep, properly completing even one of these tasks will be a challenge.
I’m sure you already know the benefits of sleeping like a baby. But, the question is do you know how to make it happen? Survey says…
1. Reduce Screen Time Before Bed
According to certain studies it has been shown that watching TV or staring at the computer screen before bed tricks your brain into being more aware and sometimes hinders your ability to fall asleep, and further achieve a better nights rest. So turn off the Daily Show (but TiVO is for sure).
2. Exercise
Exercising and maintaining an exercise routine helps you “saw better Z’s”. It has been said by most doctors that doing 30 minutes of some sort of physical activity every day is imperative to maintain good physical health. Here’s my trick: I ride my bike to work. Uphill, both ways, nonetheless.
3. Cut Out Caffeine
This is an obvious tip, but don’t be drinking high caffeine drinks before going to sleep. That includes coffee, tea, soda or anything found in a vending machine.
4. Stretch before bed
Not only does stretching keep your muscles loose, but further it helps increase oxygen flow as well. Read more about it here. Also, when you stretch it also is a good way to get out any residual tension from your busy day.
5. Sex
Personally, I sometimes get exhausted just thinking about sex. Here’s the good news for sleep – after bumpin’ around for a little, your body is designed to go into total relaxation. Just don’t smoke a cigratte afterwards, it will get you wired up again – and something burning in your bed ain’t a good idea.
6. 20 Minute Power Naps
If you had a late night working on your prosperity plan or had to catch up on all the great TPE blog posts, take a 20 minute power nap to catch up on some lost rest. Keep it to 20 minutes so you don’t wake up groggy and even more tired.
7. Visualizing
If you ever find yourself suffering from insomnia, the best way to remedy this situation is to close your eyes and visualize something. The best visualization, of course, is of how big and successful your company is going to be. As you focus on what you are thinking about, the more detailed you can make the visualization the faster you will be able to allow your body to relax and in turn fall asleep.
8. Warm Shower
If you are having trouble sleeping…taking a warm shower is a great way to relax any entrepreneurial tensions or worries. Plus you’ll have an excuse when you skip the morning shower to race back to the work the next morning.
9. Incorporate White Noise
Defeat noise with noise. Unexpected bumps and squeaks in the night can stir you awake (particularly when it is in your own bed and you aren’t participating). To drown out the sound turn on a constant “white noise” creater. Fans at low volume noise levels are perfect. Radio or any recognizable sounds (like people talking) are counter-productive and will keep your mind struggilng to stay awake.
10. Bathroom Break Before Bed
That last hour prior to your normal wake time can be a tough one if you gotta go. And that is one thing you can’t sleep off. Make sure you empty all systems right before you go to bed. Also, don’t eat or drink for 2 hours prior to bed time. That should give you a comfortable, “emergency-free” night’s rest.
11. Set Two Alarms
To defeat worry and anxiety set two alarms so there will be no doubt in your mind that you will be rattled out of bed at 6AM to get to your important meeting. If you only set one alarm your anxious mind may wake you up over and over again during the night to make sure you didn’t oversleep.
12. Eat Healthy
This goes without saying… do everything you can to eat healthily on a consistent basis. Healthy body, healthy mind equals good sleep.
That’s it for now, I need to get my 20 minute power nap.
By Mike Michalowicz, Author of The Toilet Paper Entrepreneur
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January 6th, 2009
Mike – another great post as would be expected. It’s perfect timing too. Since being on a break from work for the holidays I started staying up later and sleeping in. Monday was a rude awakening at 5:30. I didnt get out of bed until almost 7! Problem was I didn’t fall asleep until almost 2 AM. My mind was just going like crazy and all I could do was think about world domination. Although, I had more than 3 sheets! Lets chat soon!
January 6th, 2009
I just read that people who sleep less than 6 hours per night die earlier than those of us who sleep (like a baby) more than 6 hours.
January 6th, 2009
I heard what Richard said is true, too. I heard some odd equation like for every night that you sleep less than 6hrs – that equals 5min off your life.. (or maybe that was cigarettes.. hmmm.)
January 6th, 2009
Love the post.
I’ve found that you think you’re “sacrificing” for your business when you don’t take care of yourself…but really what you’re sacrificing IS your business because you’re not at your best! A fresh mind and a rested body will exponentially increase your productivity and effectiveness every time. Happy New Year!
January 6th, 2009
I laughed at your Tip #9 – create white noise – I can fall asleep to music easily, but we stayed in my parents’ house last night and the buzzing from the ceiling fan they run all night in their room really ruined my sleep!
I find a bit of reading before bed helps me wind down, plus something light on the iPod. I usually wake up in the night half-strangled though!
January 6th, 2009
hahah.. the pic of the little girl sleeping on the shelf is too funny.
Sleep is such a big issue in my house. If either me or the kids don’t get enough sleep… forget it.
January 7th, 2009
I love taking power naps. It just relaxes you and the # 1 thing to take away from here is to exercise.
January 7th, 2009
Great post. I always try to read before I go to sleep. Often I can only get through a few pages before it’s lights out.
BTW, love the picture of the little girl sleeping while standing. I haven’t mastered that yet, but who knows…………..:)
January 7th, 2009
Nice post. I find reading something inspirational helps me sleep really well. You also tend to wake up happier. Watching the “doom and gloom” news is something I NEVER do before bed.
January 7th, 2009
I am always envious of the energy my 6 year old has, but then I realize that he sleeps twice as much as I do…hmmm. Also, I’ve read about how sleep deprivation leads to obesity which then leads to sleep apnea which leads to more sleeplessness which will destroy our businesses – what a slippery slope. Thanks for the post!
January 8th, 2009
I generally stay up till I can’t make it anymore and then just fall asleep. Usually I fall asleep in my own bed.
January 10th, 2009
[...] Toilet Paper Entrepreneur – 12 things entrepreneurs can do to achieve a better nights rest [...]
January 10th, 2009
@MGL – Usually?
- Mike
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