How to Improve Your Sleep and See More Success

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Admit it. It’s the first thing to do when you’re under the gun: a good night†

You have a deadline. You have to get this project done. You are in the middle of a launch. There’s just too much to do to all fit into your normal hours. So you burn the midnight oil. When your head finally hits the pillow, it takes forever for you to go to sleep because your brain won’t shut down.

But hey, it’s worth it, right? You rest when the emergency is over. As a doctor, I’ve heard it all. I know the logic. I have used it myself. The point is, when? entrepreneurs do, they shoot themselves in the foot. Worse, they could be putting themselves and their business on the brink of failure.

Sleep-deprived entrepreneurs are slowly killing themselves

You already know how you feel when you don’t get a good night’s sleep, but you’ll get through it. That’s what entrepreneurs do.

You are not alone. In a investigation Inc. 500 CEOs, nearly half (48%) said they sleep six hours or less a night. The recommended amount is 7-8 hours. A Harvard Business Review †HBR) research of more than 180 leaders also found that four out of 10 (43%) said they were not getting enough sleep at least four nights a week.

I see this regularly in my practice. Business professionals who drive themselves into the ground ‘for the business’. They tell me, “I can do it, Doctor.” and “I’m used to it.” Secure. Then I think that their blood pressure is up, they have gained weight, their blood sugar is rising and they are on their way to pre-diabetes mellitusheart disease and more.

It’s not surprising. Show studies time and again that chronic sleep deprivation increases the risk of all of these conditions, as well as colorectal cancer and early death† “I’m fine,” they say. Okay. But there’s one thing I can’t test in the doctor’s office that’s super important to entrepreneurs: their cognitive Health†

You need your brain to make this business succeed. What you may not realize is how much sleep your brain needs.

Sleep-deprived entrepreneurs are at greater risk of failure

This is what lack of sleep does to you cognitive performance† Usually, these deficits occur after just one night of poor sleep:

  • Decreases attention and working memory (your mind wanders)
  • Affects long-term memory and decision-making
  • Makes it harder to focus and stay alert on a task
  • deteriorates math skills (take out the calculator)
  • Changes blood flow to parts of the brain
  • Slows the reaction time
  • Degrades more creatively diverse aspects of cognition (forget coming up with creative solutions to your business problems)

During sleep, your brain goes through a “cleansing process” that primes it for another day of thinking. In a 2019 study, researchers noted that: cerebrospinal fluid removes metabolic waste products from the brain during sleep. If you don’t get enough sleep, you’re essentially working with a dirty, congested brain and can’t expect to make good decisions for your business.

Sleep deprivation affects your emotions

Researchers reported in a 2018 study that: sleep deprivation and sleep debt led to the emotion of anger† Have you blown up with your star programmer and damaged your relationship? Yeah, blame that on not getting your seven the night before.

Indeed, researchers have found a link between: sleep quality and daily abusive behavior of the supervisor in the workshop. It’s no surprise that such behavior resulted in reduced employee engagement – a distinctly bad outcome for the company.

Another recent study found that people with sleep deprivation experienced an overall reduction in positive emotions and showed less ability to regulate their negative emotions. And forget good communication. According to a 2017 study those who were sleep deprived had a harder time accurately recognizing emotions in others. In sleep deprivation, you are more likely to misinterpret cues from others, overreact to events, and express yourself in negative terms.

All of these symptoms affect every part of your business, from how you communicate to what decisions you make to how quickly you come up with solutions to problems. On the other hand, getting the sleep you need can be the key to business success.

Entrepreneurs who prioritize sleep perform better at work

A recent study from the University of Central Florida found that: entrepreneurs who lack their night’s sleep can harm their efforts to succeed.

Researchers surveyed 700 entrepreneurs from around the world about their sleeping habits. They then created several business plans and had an independent panel of experts rank the success of those plans from best to worst. Finally, study participants evaluated the plans and ranked them in the same way.

The results showed that entrepreneurs who reported sleeping well consistently identified more good plans than those who didn’t. “Evidence suggests that less sleep leads to less accurate beliefs about the commercial potential of a new business idea,” he said lead author Jeff Gish†

Entrepreneurs who sleep well also gain new insights faster. In a 2013 study, happy sleepers were: more likely to discover a hidden shortcut to a task than those who did not sleep well.

Of course, sleep improves complex decision-making, which is essential to steer your business in the right direction. In 2014, scientists discovered that: sleep improved performance on a complex decision-making task, adding evidence to the adage that ‘sleep on it’ is a good idea.

But what if I can’t sleep?

You know you need 7-8 hours of sleep a night, but you might struggle with that.

Again, you are not alone. Researchers have a link between entrepreneurs and insomnia and other sleep problems. Sleep deprivation causes sleep deprivation among entrepreneurs ADHD-like tendencies that seemed to help individuals advance in their new ventures. But the benefits were short-lived.

If the sleep problems persisted, they left the entrepreneur without the “cognitive and emotional competence to be an effective entrepreneur on the ground,” the report said. study author Jeff Gish†

Some of the issues that can affect my sleep include:

  • A tendency to sit on my phone or computer late into the night (the blue light messes with your melatonin and disrupts sleep patterns)
  • Keep working even after I go home
  • Difficulty shutting down my brain

This inability to separate work and private life is common and can weigh heavily on entrepreneurs. Scientists reported in 2018 that: work-related stressors have a major impact on how entrepreneurs, in particular, recover and disconnect from work during non-working hours, and consequently how they sleep at night.

Below are some tips that have helped me. I hope they can also help you get a good night’s sleep. If not, do your best to sleep on the problem – you’ll be much more likely to find a solution!

  • Have a specific shutdown time when you turn off all gadgets – TV, phone, computer, laptop, etc. Make sure this time is at least two hours before going to bed, and stick to it no matter what.
  • Keep all technology from of the bedroomincluding televisions.
  • Establish a bedtime routine this means a relaxing activity, dimmed lighting and a calm atmosphere.
  • Avoid coffee and alcohol at least four hours before bedtime – more if you are sensitive to these substances.
  • Put a notebook next to your bed – if your brain is spinning, take five minutes to write about your ideas and then try to sleep again. If you can’t, write down what you’re thinking until you’ve exhausted your brain, then try reading a good book to calm your mind.
  • Use white noise and/or music to help yourself fall asleep. Meditation apps like Calm can also help.

If these and other good sleep habits don’t help, make sure talk to your doctor† Your business and your health depend on it.

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