Here’s how a bedtime routine and good night’s sleep can help you reduce stress and maximize productivity
If you’re self-employed, it is sometimes tempting to work around the clock — because who doesn’t want to do their best, earn lots of money and show clients that they are willing to do whatever it takes to deliver amazing results? Yet forgoing sleep can make it difficult to avoid stress. Worst of all, if you ignore a good night’s sleep for too long, you risk burnout.
The American Sleep Foundation recommends adults get seven to nine hours of sleep a night. However, research shows that the average American adult sleeps approximately 6.7 hours a night. In these instances, adults are more prone to the following consequences of not getting enough sleep:
- Feeling irritable or angry
- Feeling overwhelmed
- Lack of interest, motivation or energy
- Losing patience or yelling at their children
- Losing patience or yelling at their spouse or partner
- Skipping exercise
- Increase in stress
So, here’s my recommendation: develop a bedtime routine that allows you to wind down at the end of a work day and sets you up for a good night’s sleep.
Tips to Develop a Bedtime Routine
OK, so it may seem impossible to build a bedtime routine, especially if you’re bombarded with work. Thankfully, there are simple things that you can do to develop a bedtime routine, such as:
1. Give Yourself Time to Decompress
Shut down your computer, smartphone and other gadgets and stop working — and do so at the same time every day. If possible, work the same schedule every day, and give yourself at least one hour to decompress at the end of the work day.
2. Create a Comfortable Sleep Environment
Keep your tablet, daily planner and other work items outside your bedroom. In addition, pick up a comfortable mattress and pillows, plenty of bed sheets and blankets and anything else you need to make your sleep environment as cozy as possible.
3. Meet with a Doctor
Treat sleep problems before they get out of hand. Consult with a doctor to receive a medical evaluation, and work with him or her to find the best way to make a good night’s sleep a regular occurrence.
Finally, prioritize work-life balance. Once you find the right balance between work and life, you’ll be well-equipped to get the sleep you need to combat stress and maximize productivity.