When I talk to entrepreneurs about how stress is impacting them, the most common symptoms is poor sleep quality.  Research appears to support their claims.  In 2019 the Journal of Business Venturing conducted a study that showed stressors for both novice and experienced entrepreneurs had either an indirect or direct “sleep-impacting effect”, respectively.    This ‘impact’ frequently shows up as insomnia which can fall into either of theses of the different subtypes: initial insomnia (difficulty falling asleep), middle insomnia (staying asleep) or terminal insomnia (awakening too early and can’t go back to sleep as defined by Perlis and Gherman.   

 

Insomnia can have some significant effects on the life of an entrepreneur.  It can impact mood, cognitive abilities and decision making, which can translate into poorer productivity and health of entrepreneurs.  According to the American Academy of Sleep Medicine, insomnia lead to “double the productivity loss (107 percent more) compared to someone without insomnia”.  As it relates to health, insomnia is a common symptom to several mental health conditions such anxiety and depression. 

 

However, despite these negative impacts on productivity and health, many entrepreneurs find themselves sacrificing sleep on their road to success.  Now to be fair, many entrepreneurs don’t realize how bad their sleep quality is because crappy sleep has likely become their ‘normal’.  Only when they begin to get ‘worse’ sleep, do they recognize there is a problem at all.  Taking steps to improve your sleep quality can assist you feeling ready to tackle the tasks, responsibilities and roles of entrepreneurship better.  

 

Check out these 3 tips to improve your sleep quality.

 

Establish a consistent sleep routine

We know the benefit of a routine for day time activities, but it is just as important when it comes to bedtime.  Try to go to bed and wake up around the same time every day, even on weekends. This can help regulate your body’s internal clock, known as your circadian rhythm and improve the quality of your sleep. An additional benefit of creating a consistent sleep routine is it supports the brain’s ability to achieve automaticity. According to the American Psychology Association , automaticity is defined as the quality of a behavior or mental process that can be carried out rapidly and without effort or explicit intention. Essentially it is your brain’s ‘muscle memory’ so as you begin your routine, your brain communicates to your body to become sleepy.    Think about how this happens with babies, who naturally tend to get sleepy around their nap or bedtime. 

 

Create a sleep conducive environment

One of the biggest barriers to getting quality sleep is often the environment itself.  Lighting, temperature and sounds play an important role in sleep quality.    When it comes to sound, I encourage people to use music without words.  Sounds such as white noise, nature (think rain, ocean, wind) or instrumentals can be really helpful to distract and calm the mind.  Things like night lights, eye masks or blackout curtains (my personal favorite) can also help you control the amount of light in the room. This can be hard, but avoid using electronic devices (phones, laptops, and tv) for about one hour before bed as blue light exposure has the “greatest impact” on falling and staying asleep according to the Centers for Disease Control and Prevention.  When it comes to temperature, consider what you are wearing to bed as well as the bedding to ensure your body remains comfortable throughout your sleep. Nothing is more frustrating than waking up out of your sleep because you’re sweaty or freezing. 

 

Practice relaxation techniques

 

When your day is hectic it can be difficult for your brain and body to transition to a more calm and relaxed state.  You can support your body in the transition by engaging in relaxation activities which focus on your brain and body.  You can do this by pairing a cognitive strategy along with a physical/somatic one. This can look like pairing yoga or progressive muscle relaxation and journaling, a hot shower and reading or a walk with meditation or deep breathing. This approach allows you to tap into the benefit of the mind-body connection.  

Just for YOU!

For more support in improving your sleep hygiene you can download my Sleep Hygiene Worksheet.  This is what I developed and utilize with my current clients to help them identify what works best for their sleep routine.  

 

Let me know your thoughts on what gets in the way of your sleep quality.