Sleep. A word that is commonly read but rarely caught. The negative effects of lack of sleep has been well documented. It has been know to noticeably affect people’s performance, including their ability to think clearly, react quickly, and form memories. Sleep deprivation also affects mood, leading to irritability; problems with relationships, especially for children and teenagers; and depression. It has been known to also increase anxiety.
Entrepreneurs are always on the go and always under stress. As such it is important that you get some sleep in your busy day. At times, sleep is hard to come by but the tips below will hopefully help easing into dreamland a little bit easier.
1. Don’t Eat So Much Food and Stay off the Salt and Fat
Get a nice, balanced dinner that fills you up so that you don’t go to bed hungry. Just enough that you don’t go to bed bursting. To avoid that heavy, overfed feeling, steer clear of foods that are very high in salt and fat (such as a lot of pizza). Avoid caffeine and other stimulants and more than one alcoholic drink.
2. Tea Right After Your Dinner Always Help
In particular, you’ll want to look for lavender, valerian, chamomile, or passionflower. Have it immediately after dinner, or else you’ll have too much liquid in you and might have to pee too much too close to bedtime.
3. Avoid Activities or Conversations that Might Agitate You
Watching TV, agitating conversation topics, the news, work that might lead to stress or even arguments with your spouse or kids can negatively impact your sleeping patterns. Try avoiding them altogether or try to do the next step…
4. Do A 5 or 10 Minute Meditation Before Beginning Your Bedtime Routine
A great way to get yourself ready for bed is to do a short, guided meditation before beginning your bedtime routine. There are apps available to guide you through a meditation routine.
5. Take One or Two Sublingual Melatonin Tablets
According to the Mayo Clinic, “melatonin is a hormone in your body that plays a role in sleep. Research suggests that melatonin might provide relief from the inability to fall asleep and stay asleep (insomnia) by slightly improving your total sleep time, sleep quality and how long it takes you to fall asleep”. Taking melatonin tablets is safe, although you can ask your physician if you can take them to be safe.