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Tired, exhausted, feel like you’re running on empty? I hear you! It feels like the minute you lay down in bed and put your head on the pillow a million and one things start running through your mind! You suddenly remember you forgot to do something! You forgot to reply to that email and why is it you ALWAYS have the best ideas when you’re trying to go to sleep?
What we often forget is the importance of sleep. We all know we need sleep to function, and how important it is for our overall health.
But what we forget as business owners and busy professionals is the benefits from a work perspective; sleep is:
- Proven to increase productivity
- Increases the ability to multitask
- Sharpens our awareness
- Enhances our creativity
- Helps with patience and irritability (especially helpful when dealing with “those” clients).
- Improves attention to detail – all those things that are essential when you run a business and in day to day life!
Signs of sleep deprivation can vary and can include increased hunger, poor memory, reduced awareness, you become more of a “klutz” as your motor skills are off, trouble making decisions, more emotional and dull, unhealthy looking skin which can result in lack of confidence in you and your abilities. The good news… this can be reversed with a good night sleep!
Did you know?
- As adults we need anywhere between 7-9 hours of sleep per night. Our sleep patterns typically tend to last around 90 minutes, and we got through 5 different stages of sleep in this time, ranging from light sleep through to a heavy sleep.
- Between the hours of 11pm-3am is when we are able to achieve the longest periods of “heavy” sleep, which is most beneficial for us.
Maybe it’s time to stop sitting up past midnight to reply to those emails and set the alarm for an early rise?!
Now I know some of you are saying “Yes I know all this! I’ve heard it all before but HOW do I get a good night sleep? Nothing works for me! I’ve tried it all!”
So, let’s get this sorted!
Below are some tried and tested methods that aid in sleep. Some have been around for a while, some you may have tried and there may some you have not heard of.
- Don’t consume caffeine 6-8 hours before bed and minimize daytime use (and yes I can hear the gasps of shock and horror).
- Mediation or light yoga before bed.
- Avoid alcohol and heavy meals before sleep.
- Get regular exercise (this only needs to be a light walk).
- Minimize noise, light and excessive hot and cold temperatures and de Clutter your sleeping area (could be the perfect time for that spring clean).
- Develop a regular bed time and go to bed at the same time each night.
- Try and wake up without an alarm clock. (maybe start on a weekend!)
- Have a chamomile tea before you go to bed.
- Have a note pad and pen next to your bed to write down any thoughts or jobs you think of… and of course those brilliant ideas!
- NO SCREENS at for at least half an hour before you go to bed! OMG yes you did hear right… no phones, IPad, Laptops!
Lets put a plan in action…. I challenge you try every night this week “no screens before bed” and pair it with another suggestion.
Monday night- No screens and 10 minute meditation before bed.
Tuesday night- No screens and a chamomile tea before bed.
Wednesday night- No screens and go for a light walk during the day.
It’s time to STOP making excuses and start doing!
You have everything to gain and nothing to lose, so what’s stopping you?