Work is keeping the nation’s business owners awake at night, with 46% saying that business stresses prevent them sleeping from time to time, and a further 17% saying that they’re often kept awake by work worries.
Not only does poor sleep leave you feeling exhausted all day but it can also do long-term damage to your health. With this in mind, we’ve come up with some top tips for a solid night’s sleep.
Take a screen break
Our survey showed that almost half of business owners check their devices just before they go to sleep. Devices stimulate your mind and can fill it with work-related clutter that stops you sleeping. Plus, looking at a screen before bed can lower your levels of melatonin, which is a hormone that helps regulate your sleeping patterns.
Change your pre-bed pattern to include a short walk or session of yoga and a non-screen activity like reading a book or listening to some relaxing music.
A dark, quiet, comfortable bedroom is really important for getting a good night of sleep. Invest in black-out curtains, consider ear plugs, and make sure that your mattress and pillows are suitably supportive. Also make sure your room’s a comfortable temperature and switch to a lighter duvet in the summer.
Unplug any electronic devices that emit electrical noise or bright lights when they’re on standby, and put your phone and tablet on airplane mode so that you’re not disturbed by beeps or vibrations in the small hours. Get an old-fashioned alarm clock so that you’re not using your phone to wake you up. Vintage alarm clocks look great, and don’t confront you with an inbox full of emails when you reach out to turn them off.
Make a to do list (using pen and paper rather than your phone or computer) before bed and sketch out a plan for the following day. This should help you ‘download’ worries and reassure you that you’re all set for the morning, so that you don’t need to fret all night.
Avoid late night feasts
If your work day allows, have your main meal earlier so that your body isn’t still digesting a lot of food when you go to bed. Don’t go to bed hungry, but try not to eat lots of rich food in the two hour period before sleep. Also avoid caffeinated drinks in the afternoon and stay away from alcohol before bedtime.
We recently asked over 2,000 freelancers and business owners on their work-life balance, providing a fascinating picture of entrepreneurial working patterns in the UK
In the coming weeks we will be celebrating our remarkable survey with quizzes, prizes, articles and more! Keep up to date with the latest right here.