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Counting Emails when you should be Counting Sheep?

5 top tips for a better night’s sleep

Running an owner-managed business is filled with meetings and admin – not to mention the stress and anxiety that a busy working life also adds. Almost three-quarters of SME owners surveyed by smallbusiness.co.uk said that their business trajectory, and the concerns that come with it, had stopped them from sleeping at night while almost 40 per cent said that the stress of Covid-19 has caused them to experience sleep problems or insomnia over the last year.

With that in mind, here are a few hints and tips we recommend that will help you switch off, relax and allow yourself to start getting enough sleep every night.

Almost three-quarters of SME owners said that their business trajectory, and the concerns that come with it, had stopped them from sleeping at night.

#1

Set up a space to sleep

It sounds simple, but the right duvet, mattress and pillows all make a world of difference. Keeping your bedroom tidy and organised also helps create a simple and relaxing space rather than going to bed surrounded by chaos. Even if it is just your bedroom, having this room tidy and organised will unconsciously project a calming atmosphere for drifting off to sleep.

#2

Create a healthy sleep routine

Getting into the habit of planning your day to end with a particular routine before going to bed will help your body prepare for sleeping and help you drift off much easier. Relax. That’s the key to sleeping well, step away from your work diary, notepad and emails and stop. Engaging in calming activities such as reading, taking a bath, or even doing some light yoga will help calm your body and inevitably help you fall asleep faster when you get into bed and close your eyes.

#3

Turn off technology

Televisions, desktops, tablets, phones, laptops – turn them all off. Avoid having your phone by your bed; set the alarm in advance so you do not need to look at your phone; this will help you switch off from the world and settle down before sleeping. Research recommends switching off technology an hour before bed because blue light (even if it does make your screen easier to see) hinders your ability to sleep. You can even practice this in the middle of a stressful day by taking a five-to-ten-minute walk without any technology around you to help recentre yourself and focus.

It sounds simple, but the right duvet, mattress and pillows all make a world of difference.

Keeping your bedroom tidy and organised also helps create a simple and relaxing space rather than going to bed surrounded by chaos.

#4

List your life

Sleeplessness can often be due to the feeling of having unresolved work or uncertainty for the following day. Make a list at the end of your day, including what you’ve achieved throughout the day and what you have to do the next day; by keeping organised and planned, you relieve that sense of dread and concern, and you also see the accomplishments you have made in that day.

TIP: Sometimes, a to-do list can be daunting – be kind and realistic to yourself and what you can achieve the next day. Prioritise your tasks, and work through them; some tasks might be pushed to the next day. That’s okay.

#5

Cut the Caffeine

It is common for busy people to rely on caffeine to give them that morning boost, then that mid-morning boost, and then that afternoon boost and so on. Having too much caffeine in your system will stop you from sleeping, so it’s best to consume them before lunchtime. Have that double espresso when you first wake up and kick start the day, but after lunch, accept that the effects are more likely to hinder your sleep.

There are many side effects to not getting enough sleep; a lack of focus, forgetfulness and irritability, to name a few. We have given you a few ideas on how to improve your sleeping schedule and making time for rest. However, the audiobook ‘Why We Sleep: The New Science of Sleep and Dreams’ written by a scientific expert, Professor Matthew Walker, explains why the body needs sleep, how it impacts our life, health, and wellbeing and explains why sleep matters!