Sleep Goals for Hustlers
You're in boss mode working on the next big idea. You're on Insta every free second because FOMO. You're running on coffee and dry shampoo. You're overworked and underpaid. Life is constantly coming at you. You're on the brink of a caffeine crash and craving a good night's sleep like the next Apple product - the struggle is real.
Let's get you recharged before you crash. Our goal? A good night's sleep.
1. Exercise daily to encourage good sleep
Getting swole is cool and all, but are you aware of all the health benefits that come with it besides just being able to flex on 'em? A daily exercise routine improves overall health by secreting endorphins which help to decrease stress, reduce pain perception, and help your body prepare for restful sleep. But at what time you exercise might make a difference. During exercise the body releases cortisol, a stress hormone, which can be stimulating. This may cause you to take longer to wind down from a strenuous exercise sesh. Plan your exercise routines for morning, afternoon, or early evening so you don't wreck a potential good night's sleep.1, 2, 5
2. Eat to sleep
What you eat and drink can impact whether you get good sleep or not. A diet full of caffeine, alcohol, and cigarettes - especially close to bedtime - is a diet of stimulants that can make you feel ratchet. Here are some quick "dos and don'ts":
- Avoid caffeine, alcohol use and nicotine before your slumber.3, 4
- Avoid heavy, rich foods before bed. These can cause heartburn, indigestion, and upset stomachs - all of which can make for a painful and restless night.1
- Feeling hangry? Have a light snack to keep you content until you wake.6
3. Establish a bedtime routine
After working hard all day, you're looking forward to a restful night's sleep. But as soon as your head hits the pillow, you couldn't be more awake. Mood. Before you go off, check out the following calming techniques.
Give your internal clock a head's up: Instinctively, the body knows when it wants to be at rest. So listen to it, and try to establish a sleep routine that keeps it happy while still being able to function in your day-to-day life. Try to go to bed and get up at the same time every day, even on weekends. In this way, you won't be giving your body sleeping mixed messages.2, 5
Take a deep breath: It's easy, practical, AND it works! Deep belly breathing, which lowers your heart rate, sends calming messages to different parts of your body. This helps your mind and body to unwind.
Write down your thoughts: You've been slaying all day; how are you supposed to just shut that off? Get all of those thoughts out of your head by either writing them down or sending yourself an email. You won't be able to do much about those problems at bedtime, so writing them down will get them out of your head and allow you to look at them in the morning with a refreshed mind. Overwhelming thoughts, canceled!5
Take time to relax: Listen to soothing music, read a calming book, take a relaxing hot bath, or meditate to allow your mind and body to let go of the day and prepare for good sleep.4
To nap or not to nap? Again, listen to your body. A 15-20 minute power nap might rejuvenate you for the afternoon, but a 60-90 minute nap may make you cranky. Not to brush off that a long nap during the day might cause you to be unable to get to sleep at night. Everyone's body responds individually to different routines. Try alternate options to find out what works best for you.2
4. Create an environment for Zzzzz's
Now that we know where to focus, let's design peaceful, snooze-inducing conditions to send you to dreamland.
Limit light exposure: The big orb (cue Big Bang Theory theme song) in the sky works with your built-in internal clock to regulate a healthy cycle. Getting natural light in the morning and during the work day are reachable goals. Do just the opposite when you're getting ready for bed. Keep it low-key by maintaining a dim bedroom when going to sleep, as the amount and type of light you're exposed to can directly affect your zzz's.1, 2
Unplug from electronics: **Anxiety Alert** Disconnect from your TV, laptop, tablet, and phone close to bedtime (yes, we mean all of them). You doing ok? We just got the nervous sweats. Yes, this is hard. But blue light in backlit devices can trick your mind and body into thinking it should be in a wake period, and make it harder to relax for sleep. So as hard as it may be, unplug for just a few hours.1
Regulate the temp: Keep your bedroom at a comfortable temp for sleep. Temperature can be a personal preference; generally a cooler room (60-67 degrees)3 is gauged as suitable, but you do you.
Eliminate noise: Try to keep noise low or non-existent. If you have noisy neighbors or are near a busy street, try using ear plugs. If white noise helps you zone-out into peaceful rest, use a white noise machine, a ceiling fan, or even a box fan.2
Get comfy: Your mattress, pillows, and sheets may matter when trying to get a good night's sleep. Comfort is key; so if your bedding is sub-par your sleep could be lacking. Hitting up these items can definitely get pricey, but it doesn't have to be. You don't have to flex on the most expensive versions to get good sleep.3, 4
5. If you just can't sleep, get up
If you've gone to bed and have spent more than 20 minutes tossing and turning, staring at the clock, or fighting rushing thoughts, you need to get up out of bed.3, 7
- Find a quiet spot to read a book
- Do some stretching or deep breathing exercises
- Listen to chill music
- Keep the lights low so your senses don't go cray
Be mindful of your need to go to sleep and try to keep these activities as easy-going as possible. We hope you'll give these tips a whirl so you can get a good night's sleep and slay tomorrow!
The information provided on our blog is for general informational purposes only. All information is provided in good faith, however we make no representation of any kind, express or implied, and should not be considered professional financial investment advice. The ideas and strategies should never be used without first assessing your own personal and financial situation, or without consulting a financial professional.
1Smith, M.A., Melinda; Robinson, Lawrence; Segal, M.A., Robert (2019, August). "How to Sleep Better". HelpGuide. Retrieved from https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
2(2007, December 18). "Twelve Simple Tips to Improve Your Sleep". Healthy Sleep A Division of sleep Medicine at Harvard Medical School and WGBH Educational Foundation. Retrieved from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
3(2019). "Healthy Sleep Tips". National Sleep Foundation. Retrieved from https://www.sleepfoundation.org/articles/healthy-sleep-tips
4Mawer, MSc, CISSN, Rudy (2018, November 2). "17 Proven Tips to Sleep Better at Night". Healthline. Retrieved from https://www.healthline.com/nutrition/17-tips-to-sleep-better
5Mayo Clinic Staff (2019, February 8). "Sleep Tips: 6 Steps to Better Sleep". Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
6Cave, James (2016, March 2). "Eating These Snacks Before Bed Will Actually Help You Sleep Better". Huff Post. Retrieved from https://www.huffpost.com/entry/best-bedtime-snacks-for-sleeping_n_56d615fae4b0871f60ed1c4a?guccounter=1
7Psych Central Staff (2018, October 8). "9 Tips for a Good Night's Sleep". PsychCentral. Retrieved from https://psychcentral.com/lib/9-tips-for-a-good-nights-sleep/