You all know by now that quality sleep is one of the key factors in unlocking your true potential.
The benefits of getting a good night’s sleep are manifold: improved memory and focus, a healthier heart, a stronger immune system, and weight control – to name a few.
As entrepreneurs, we are especially prone to stress-induced symptoms like high blood pressure and weight gain due to financial uncertainty and the lack of structure in our lives. That is why getting enough sleep is not only recommended but essential to growing your business.
While it may be tempting to spend a fortune on a memory foam mattress and call it a day, one of the most effective (and cheapest!) ways to get a full night’s rest is to follow a consistent nightly ritual.
In this article, we discuss six simple and practical night habits that you can incorporate into your routine to ensure that you get the quality sleep you need to stay healthy and focused.
1. Dim the lights.
Studies show that exposure to room light before bedtime strongly suppresses melatonin levels and may impact sleepiness, thermoregulation, and blood pressure. Dim the lights in your home as soon as the work day is over to help prepare the body for rest. We recommend switching from overhead lighting to indirect lighting, if possible.
2. Do 1-2 things for tomorrow You.
Help tomorrow You out by jotting down a to-do list, planning your outfit for the next day or setting the timer on your coffee machine. Doing small favors to invest in future You on a regular basis can not only help set you up for a better tomorrow but it can also boost your long-term confidence to tackle whatever the future has in store for you.
3. Reset your space.
Sure, doing chores at the end of a long work day can feel like a drag. But working in or coming home to a cluttered space can significantly decrease your productivity. At the very least, maintain “room homeostasis” by putting everything back in its place and resetting your space at the end of each day. Leave the ambitious cleaning for mornings or weekends.
4. Give your digestive system a rest.
No matter how many lavender-scented candles you put on, you won’t get quality sleep if your digestive system is on full throttle. Avoid eating or drinking (yes, alcohol too!) at least 2.5 hours before bedtime. If you must eat past this time, stick to easily digestible foods like soups and cooked vegetables.
5. Take a bath or a foot bath.
To facilitate quality sleep, you must increase your body temperature to induce a cool-off period – which is what promotes sleepiness. Studies show that steeping in a 40°C bath for 15 minutes about 90 minutes before bedtime will do the trick. If you’re pressed for time, try a foot bath instead.
6. Establish a “no-screen” time.
We cannot emphasize this enough: put your screens away for at least 30 minutes to an hour before bedtime! If this is difficult, place your phone charger out of reach from your bed and make a habit of doing a screen-free activity – like reading, journaling or stretching – right before bed.