How many times have you said, “I’ll catch up on sleep”?
A lot, right?
Well, prepare to have your mind blown…
It’s not possible to “catch up” on sleep. It's totally a myth.
The fact is… once it's gone, it's gone for good.
That’s why it's a better choice not to lose your sleep in the first place.
I'll tell ya something else you probably don't know…
Sleep deprivation is an epidemic in today’s society.
And it actually causes way more issues than just being tired.
- Mental health issues like depression, ADHD, and anxiety have been linked to not getting enough sleep.
- When you don't get enough sleep your immune system takes a hit – you're not able to fight off infections and illnesses as well.
- Not getting enough sleep can lead to weight gain and chronic fatigue.
- You become more at risk for developing heart disease, cancer, and experiencing memory loss early in life.
And that’s just the tip of the iceberg.
So lemme ask... is all of that worth not getting your required amount of shut-eye?
Yeah, didn’t think so.
So let’s talk about the importance of sleep.
Because if you’re tired AF and not performing at your tippy top best, your biz is gonna suffer for it.
I mean, are you going to be a productive entrepreneur?
Nope. Not gonna happen.
Here are 5 sleep hacks all successful entrepreneurs and career peeps need to follow.
5 Sleep Hacks for Biz Owners & Career Professionals
Hack #1: Prioritize sleep
You know how good you are at business priorities? It’s time to put sleep on that non-negotiables list.
Establish a sleep schedule.
I know it's easier said than done. But if you have to set the alarm on your phone to remind you it’s time to go to sleep, totally do it.
Another pro tip is to try to go to bed and get up at the same time.
This helps you create a sleep cycle (basically a habit) so you’re literally training your body for sleep.
Now, at first, this may prove to be challenging.
Anytime you change your habits it can be difficult, but once you get into the groove it gets easier and easier.
The trick is to remain committed to prioritizing sleep – and creating a healthy sleep schedule.
Hack # 2: Kill the (blue) lights
First of all, what is blue light?
It’s the kind of light that electronics put out – everything from your laptop, to your TV, to your smartphone.
The problem is… your brain can’t differentiate sunlight from blue light.
So if you’re catching up on the latest Gossip Girl reboot episode as part of your pre-bedtime routine, you’re actually telling your brain to stay awake.
Obviously it’s counterintuitive, right?
Melatonin is a hormone in your body that helps you go to sleep – it’s directly responsible for regulating your sleep cycle.
But that blue light actually suppresses the production of melatonin.
So here’s what to do instead.
Shut off all blue lights so there’s no stimulation at least an hour or two before going to bed.
Make it part of your nighttime routine to put your devices “to bed” at a certain time.
Kinda like what you’d do for a kid.
You can probably skip the bedtime story, though. LOL
Instead, use those last couple hours before sleep to unwind, screen-free.
- Take a hot bath or shower.
- Master your skincare regimen.
- Read an actual paper book.
- Meditate or do some light yoga/stretching.
- Sip a soothing tea, like chamomile.
These kinds of activities promote the release of melatonin so you can hit the sheets prepared for deep, restful sleep… naturally.
Hack #3: Get daily exercise
I mean, duh, right?
This one is really a no-brainer. The more active you are during the day, the more your body craves rest.
However, it’s important not to exercise right before bed.
I see busy career peeps make this mistake alllll the time.
They try to get their fitness in whenever they can. Which is great.
But if this is your routine and you sleep like shiz, you gotta switch it up.
Exercising releases endorphins – which means when you get your blood pumping at night, they’re running high and you’ll want to stay awake.
Instead, aim to exercise in the morning or afternoon, if possible.
At least 4 hours before bedtime.
Set a time each day for at least an hour of activity.
And, pro tip comin’ at ya… choose an exercise you’re going to look forward to every day.
So you actually do it.
Hack #4 : Eat like a champion
You know how the day gets away from you and suddenly it’s 9pm and you’re starving?
Your choices then become:
- Skip your meal since it’s so close to bedtime.
- Eat and then go to sleep.
TBH, neither is ideal.
Nutritionists swear by this rule of thumb: wait about three hours between your last meal and bedtime.
Digestion is an active process. It can literally keep you awake.
That’s why you want to allow some downtime between eating and sleeping.
Your body settles into relaxation mode and slows down. Which signals it’s restoration time – one of the most important benefits of sleep.
I like to think about sleep like a broom.
It’s the process by which your body sweeps out what it doesn’t need.
Which means it’s easier when things inside are calm, quiet, and settled.
If your systems are still doing their job (your mind actively thinking, your gut actively digesting), the cleaning process is harder to complete.
The other part of eating like a champion involves what you eat.
AKA: gut-healthy food.
Seek out foods that are anti-inflammatory, which will help you sleep better. And keep your body in fighting shape.
Here are some foods that are super good for promoting relaxation and preparing for sleep:
- Almonds - a delicious source of melatonin.
- Chamomile - contains apigenin, an antioxidant good for preventing insomnia.
- Kiwis - rich in serotonin and antioxidants for natural relaxation.
- Walnuts - high in (good) fatty acids to help you sleep longer, plus a strong melatonin source.
- Tart cherry juice - I normally don’t recommend fruit juices (high in sugar, low in fiber) but a small cup of tart cherry juice offers loads of melatonin that may help if you suffer from insomnia.
Hack #5: Create a custom sleep blend
This pro tip is an oldie but a goodie… for a reason.
Essential oils have been used for thousands of years – by cultures all around the world.
Not only can they be used for aromatherapy purposes, but when applied to your skin, they have even more powerful soothing benefits.
Now, you could just go out and buy a preset sleep blend…
Or you could customize your own.
Because not everyone has the same response to certain scents and oils.
What’s soothing to you may be energizing for someone else.
Or it may trigger an unpleasant memory, which actually makes relaxing enough to fall asleep naturally difficult.
But there are certain scents known to promote sleep exceptionally well… like lavender, cedarwood, and Ylang Ylang.
These work for just about everyone.
Especially busy entrepreneurs and career professionals.
This kit includes a diffuser so you can add your EO sleep blend to distilled water and let it help carry you off to sleep…
Or you can combine them with a carrier oil (like fractionated coconut oil) and rub it into your skin for even more powerful results.
So there you have it. Sleep hacks that can help you get rested so you can be a rockstar biz owner all day long.
If ya ask me… we gotta break the cycle of seeing sleep as an optional activity.
We all lead busy lives… but self-care is super clutch to showing up as our best selves every day.
If you wanna be successful and create a thriving biz, you gotta take care of yourself.
Which means getting 7-9 hours of sleep per night. That recommendation comes straight from the National Sleep Foundation.
You may have to adjust your perception around the value of sleep in your life but it totally needs to become a priority.
Oh, and here’s a bonus sleep hack for ya…
It helps your body prep for a good night’s sleep – and offers a focal point to calm your swirling thoughts.
Grab this step-by-step instruction sheet for Progressive Muscle Relaxation here:
Now you’re all ready to crush your biz by getting the Zzzz’s you need to show up like a badass boss.
Can’t wait to hear what works for you!
XO,
Hayley