Since the pandemic in 2020, I have embarked on a journey to prioritize getting more sleep. In the years leading up to that, I held the belief that the less I slept, the more productive I could be. As a young entrepreneur, I bought into the hustle culture mentality and consuming caffeine excessively to keep me going throughout the day. In the short term, it seemed like I was accomplishing more, but I became so caught up in that way of life that I didn't allow myself to experience the benefits of getting sufficient sleep.

Once I experienced the difference and saw the positive changes it brought, I made it a non-negotiable to get eight hours of sleep every night, not just on certain days of the week, but every day of the week.

Committing to more sleep has completely transformed me. I now have increased and consistent daily energy, motivation, clarity, and focus. I wake up feeling incredible every morning and fall asleep within seconds every night. My physical body looks alive, refreshed, and recharged. I feel better than I ever have in my entire life.

In today's blog, I want to debunk the biggest misconceptions about sleep, explore the moments when we willingly sacrifice our sleep, discuss the hidden benefits of getting more sleep, and provide tips on how to achieve it.

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Shocking Statistics On Sleep

Here are some shocking sleep statistics I found in preparation for this blog. This is pulled from Sleepfoundation.org.

• Insufficient sleep has an estimated economic impact of more than $411 Billion each year in the United States alone
• More than 1/3 of adults sleep less than seven hours per night, on average. Adults need seven or more hours of sleep per night.
• 4.8 of 10 workers say they are regularly tired during the day, and 7 of 10 say they are tired when their work day is done.
• 50% of people who watch TV before bed get less than seven hours of sleep
• 56% of adults have consumed at least one sleep aid in the past month
• Eating within two hours before bed is linked to later bedtimes, trouble falling and staying asleep, and obesity.

The list goes on and on but what I think is very clear is how correlated sleep is to how we feel on day to day basis.

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Misconceptions On Sleep

Let’s first identify some of the biggest misconceptions that we’ve been taught to believe one way or another.

You can catch up on lost sleep: While a good night's sleep is crucial, catching up on sleep during the weekend cannot fully compensate for chronic sleep deprivation. Consistency is key for overall health.

Watching TV helps you relax before sleep: The blue light emitted by electronic devices can suppress melatonin production, making it harder to fall asleep. It's better to engage in relaxing activities that don't involve screens.

Hitting the snooze button is harmless: Fragmented sleep from hitting the snooze button can disrupt the latter part of your sleep cycle, leading to grogginess and decreased alertness throughout the day.

You can train your body to need less sleep: Chronic sleep deprivation has detrimental effects on health. While short-term adaptations can occur, the body requires a consistent amount of sleep for overall well-being.

Drinking alcohol before bed improves sleep: While alcohol might initially make you feel sleepy, it disrupts the sleep cycle and can lead to fragmented and poor-quality sleep.

The less I sleep, the more I can work: Studies have shown we are only capable for five hours of focus work per day. Anything more than that and our output quality decreases leading us to taking longer to get things done.

I’m sure there may be a few other beliefs that you can think of and I encourage you to really think about if those beliefs are actually true or if you’ve been led to believe so.

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Moments We Sacrifice Our Sleep

Often times, we easily will rationalize and give up our sleep for several reasons.

Celebratory Events: Special occasions, celebrations, or holidays may lead us to stay up later than usual, enjoying festivities with friends and family.

Socializing and Nightlife: You may willingly sacrifice sleep to engage in social activities, whether it's attending parties, concerts, or other nighttime events.

Entertainment (Movies, Gaming, Binge-Watching): Engaging in recreational activities, such as watching movies, playing video games, or binge-watching TV shows, can lead to later bedtimes, especially during weekends.

Productivity Sprints: During intense periods of work or personal projects, you might intentionally sacrifice some sleep to achieve specific productivity goals or meet tight deadlines.

Doomscrolling: What was supposed to be a quick check-in on the gram turns into a doom-scroll on all your social platforms where you get caught up with what the algorithm puts in front of you.

Late Work or Business Meetings: Work-related commitments, such as late-night meetings or conferences in different time zones, can contribute to reduced sleep time.

Personal Reflection or Contemplation: You may intentionally stay up late for personal reflection, meditation, or quiet contemplation, valuing the solitude and stillness of the late hours.

We often convince ourselves that we will start prioritizing sleep more once certain conditions are met. However, if we are unable to prioritize it now, we will never be able to do so later. It is like a domino effect that continues until we interrupt the pattern.

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Benefits of Sleeping More

Getting an adequate amount of quality sleep is crucial for overall health and well-being, and it can be especially beneficial for entrepreneurs who often face high levels of stress and responsibility. Here are some key benefits of getting sufficient sleep for entrepreneurs.

Improved Cognitive Function:

• Sleep plays a vital role in cognitive functions such as memory, attention, and problem-solving.
• Entrepreneurs need sharp cognitive abilities to make informed decisions, solve complex problems, and navigate the challenges of running a business.

Enhanced Creativity:

• Quality sleep is linked to increased creativity and innovation.
• Entrepreneurs often need to think outside the box to stay competitive and come up with innovative solutions, making creativity a valuable asset.

Better Emotional Regulation:

• Adequate sleep helps regulate emotions and reduces the likelihood of irritability and mood swings.
• Emotional intelligence is crucial for effective leadership, team management, and maintaining positive relationships with clients and stakeholders.

Increased Productivity:

• Well-rested individuals tend to be more focused and efficient in their work.
• Entrepreneurs can accomplish more in less time when they are adequately rested, leading to increased productivity.

Enhanced Decision-Making:

• Lack of sleep can impair judgment and decision-making abilities.
• Entrepreneurs frequently face high-stakes decisions, and being well-rested can contribute to better judgment and strategic decision-making.

Stress Reduction:

• Adequate sleep is essential for managing stress levels.
• Entrepreneurs often experience high levels of stress, and getting enough sleep can help mitigate the negative effects of stress on both physical and mental health.

Improved Physical Health:

• Regular, quality sleep is associated with better overall physical health.
• Entrepreneurs need to maintain good health to sustain the energy and stamina required for the demands of business ownership.

Enhanced Problem-Solving Skills:

• Sleep is crucial for consolidating memories and learning, which are fundamental for effective problem-solving.
• Entrepreneurs often encounter complex challenges that require analytical thinking and creative problem-solving skills.

Increased Resilience:

• Adequate sleep contributes to increased resilience in the face of setbacks and challenges.
• Entrepreneurs need to bounce back from failures and setbacks, and sufficient sleep can positively influence their ability to cope with adversity.

Optimized Work-Life Balance:

• Balancing work and personal life is essential for long-term success and satisfaction.
• Quality sleep contributes to a more balanced lifestyle, allowing entrepreneurs to recharge and engage in activities outside of work.

Prioritizing sufficient and quality sleep is a strategic investment for entrepreneurs, as it positively impacts cognitive function, emotional well-being, productivity, and overall resilience in the dynamic and demanding world of entrepreneurship.

How might you, your business or your personal life be positively affected with a little more of everything we just discussed? Think on it.

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How to Get More Sleep

So the big question today is - how does one actually get more sleep? Here are some boundaries to consider adding and incorporating into your life.

Consistent Sleep Schedule:

• Set a consistent bedtime and wake-up time, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.

Limit Screen Time Before Bed:

• Establish a screen curfew at least 30 minutes to an hour before bedtime. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.

Create a Relaxing Bedtime Routine:

• Develop a calming bedtime routine to signal to your body that it's time to wind down. This may include activities like reading a book, taking a warm bath, or practicing relaxation exercises.

Designate a Sleep-Friendly Environment:

• Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in comfortable bedding and minimize noise and light disturbances.

Avoid Stimulants Before Bed:

• Limit caffeine or nicotine intake, especially in the hours leading up to bedtime. These stimulants can interfere with your ability to fall asleep.

Mindful Eating:

• Avoid heavy or large meals close to bedtime. If you're hungry, opt for a light snack, but try to eat at least a couple of hours before going to bed.

Exercise Regularly:

• Engage in regular physical activity, but aim to complete your workout at least a few hours before bedtime. Exercise promotes better sleep, but intense workouts too close to bedtime can have the opposite effect.

Set Work Boundaries:

• Establish clear boundaries for work-related activities, particularly in the evening. Avoid checking work emails or engaging in work tasks close to bedtime.

Communicate Bedtime Expectations:

• If you share a living space with others, communicate your bedtime expectations and ask for their cooperation in maintaining a quiet environment during your designated sleep hours.

Prioritize Sleep in Your Schedule:

• Treat sleep as a priority and allocate sufficient time for it in your daily schedule. Avoid overcommitting to activities that encroach on your sleep time.

Limit Naps:

• If you need to nap, keep it brief (20-30 minutes) and try to do it earlier in the day to avoid disrupting nighttime sleep.

Establish Mental Boundaries:

• Set boundaries for ruminating thoughts or excessive worrying before bedtime. Consider journaling or practicing mindfulness to help calm the mind.

Educate Others:

• If necessary, educate friends, family, or colleagues about the importance of your sleep routine, so they understand and respect your boundaries.

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Challenge for you: Sleep to Succeed

The goal of this challenge is to help you establish and maintain healthier sleep habits to enhance your overall well-being, creativity, and productivity.

This challenge will last over the next four weeks to help you ease your way in without getting completely overwhelmed.

Week 1 - Establishing a Consistent Sleep Schedule:

• Set a consistent bedtime and wake-up time every day for the entire week.
• Avoid major variations in your sleep schedule on weekends.
• Use a sleep tracking app or journal to monitor your progress.

Week 2 - Screen Curfew:

• Establish a screen curfew at least 30 minutes before bedtime.
• Avoid using electronic devices such as smartphones, computers, or TVs during this time.
• Use the extra time for a calming pre-sleep routine.

Week 3 - Relaxation Techniques:

• Incorporate relaxation techniques before bedtime, such as deep breathing exercises, meditation, or gentle stretching.
• Experiment with different techniques and find what works best for you.

Week 4 - Creating a Sleep-Friendly Environment:

• Ensure your bedroom is dark, quiet, and cool.
• Consider investing in blackout curtains, a comfortable mattress, and pillows.
• Evaluate your sleep environment and make necessary adjustments for optimal comfort.

Invite one person to join along with you on this experience so that you can hold each other accountable and talk about what is and isn’t working amongst yourselves. Don’t give up when it gets tough or you find yourself cheating the rule. This will take time to make a habit and eventually it will be designed into your life without you thinking twice.

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