Snooze you lose

A big professional mistake many of us have likely made, that can have a huge impact on our wellbeing, is a lack of sleep. It can be an easy mistake to confuse this with being an elite professional that just continues on, but it isn’t healthy. As I mentioned recently, studies have actually shown that sleep is linked to warding off serious illness, and as I’ve gotten older I have to say that rest is something I’ve come to appreciate, and need, more. Good business decisions are best made on a rested mind, in fact any decisions will be better when they aren’t coming from a place of exhaustion or anxiety—which tiredness can help cause.?

While I think we all have different sleep routines that are unique to us, meaning there are very few specific right or wrong suggestions, there’s a few things I’ve noticed down the years that can affect sleep. The first probably comes as no surprise and that’s devices. I’m not just talking about the effect of blue light from staring at a screen—with so many social media apps being designed to keep you scrolling, it’s easy to pick up your phone one last time before switching off, only to find yourself still glued to it 30 minutes later, losing half an hour’s sleep in the blink of an eye. Instead, once in the bedroom try and use your phone solely as an alarm clock, and turn it face down so you don’t see it light up with notifications.?

On a similar note, I’ve mentioned it before, but working from home definitely makes this a necessity on the device front: make sure you mute your laptop before logging off for the day. I can promise that hearing the sound of an email ping just as you’re dozing off will cause you restlessness as you wonder whether you should get it. You shouldn’t.?

If you do want to spend time zoning out between getting upstairs and going to sleep, then try keeping a book by your side. Even the most cliffhanging thriller will help rest your eyes from the bright lights of a screen and improve the quality of sleep you enjoy (which can be just as important as the amount you get). If you’ve been struggling to nod off then it might also be worth investing in an Audible subscription or seeking out a podcast on something you find interesting, but not so much that you’ll stay awake to during it.?

Of course, work can be a massive cause of anxiety generally as we try to wind down at the end of the day and completely switch off—whether it’s asking yourself if you forgot a task earlier on, or simply mentally prepping for the day ahead. Keeping a detailed, physical to-do list through the day can be one way to combat that. An up-to-date reminder of what’s in store is a great way to ensure you don’t miss anything, and know what’s in store in the morning, without having to open your laptop.?

There’s plenty you can do to make sure your body is physically ready to sleep as well. Suffice to say, if you are having trouble sleeping it may be worth checking what time your final afternoon coffee boost is, in case the caffeine hit is too late in the day. Similarly, a big meal just before bed isn’t always ideal, which is why it’s so important to detach yourself from work so that you can enjoy some downtime, and food, rather than working late then squeezing everything in before bed. And if we’re talking about things going into your body that will affect your sleep, alcohol might feel like it’s the perfect way to knock you out, but the quality of your sleep is guaranteed to suffer.?

While I’m a big advocate for the power of exercise, I would argue that a late night workout isn’t always ideal—getting those endorphins and adrenaline rushing through your body last thing at night tend not to go hand in hand with dozing off. Instead, try going to bed earlier and fitting your workout in in the morning if sleep is a problem. You’ll likely be much more tired by the end of the day, too!?

While some of this may seem obvious advice, the overriding theme really is not to underestimate the importance of sleep itself—both the amount you get and the quality of it. You’ll find that a properly rested mind is a healthier one, and your body will thank you for it too. I’d love to know your own bedtime hacks that make sure you get a proper night’s sleep!?