5 Sleep Hacks for Professionals and Business Owners with Hectic Schedules

For professionals and business owners, balancing work and rest can be tough. 

You have to juggle so many responsibilities, like meetings, deadlines, and family obligations, making it difficult to get enough sleep.

However, neglecting sleep can lower productivity, impair decision-making, and cause health problems. 

Thus, here are 5 hacks to help you sleep better – even with a hectic schedule!

 

Make Your Room Dark and Quiet

Our body follows its own circadian rhythm, where exposure to light affects sleep quality. 

Darkness signals the body to produce melatonin, the sleep hormone that promotes relaxation and prepares the body for rest.

So as much as possible, keep your room dark and quiet. 

You can put up blackout curtains to cut down on outside light or try wearing an eye mask to block out any remaining light.

Also, consider using earplugs or a white noise machine to minimize any disruptive sounds.

 

Limit Screen Time

Screens emit blue light, which suppresses melatonin production, making it harder to fall asleep.

Go easy on the screen time before bed to tell your body that it’s time to wind down and rest.

Ideally, you should stop using your devices at least 30 minutes to an hour before bedtime. 

 

Invest in a Good Mattress and Pillows

Quality bedding provides proper support and comfort, ensuring restful sleep despite your busy lifestyle. 

When choosing a mattress, consider materials like memory foam or latex, which offer ergonomic support and durability. 

If you share a bed, look for features like motion isolation to prevent disturbances. 

For pillows, find one that supports your head and neck to keep your spine aligned, considering your sleeping position. Side sleepers may need thicker pillows, while back or stomach sleepers might prefer thinner ones.

These don’t come cheap, but it’s worth investing in because we spend a significant portion of our lives in bed.

 

Create a Nighttime Routine

When you consistently follow a nighttime routine, your body learns to associate these activities with sleep, triggering the release of sleep-inducing hormones like melatonin.

A good routine might begin with setting a screen time cut-off an hour before bed to minimize exposure to blue light. 

Then, dim the lights and engage in relaxing activities like reading or listening to calming music.

You can also practice breathing exercises or gentle muscle relaxation techniques to help release tension and relax before bedtime.

 

Manage Stress 

Juggling tight deadlines, challenging tasks, and client expectations adds significant pressure to our days. 

However, continuous stress can also make it difficult to get the deep, restorative sleep we need for overall health and well-being.

To manage your workload effectively, professionals and business owners can prioritize tasks, delegate responsibility, and set realistic goals. 

For example, you can outsource accounting staff to lessen some of the workload and ensure accuracy in financial management.

Outsourcing a virtual assistant can also help manage administrative tasks, such as scheduling appointments, responding to emails, or managing social media accounts.

A virtual assistant can even assist in personal tasks such as coordinating household chores and planning family events.

So whether you’re looking to outsource accounting staff, virtual assistant, or other online talent, Remote Staff can match you with the best Filipino remote workers for your business.

By implementing these outsourcing solutions alongside the tips above, you can improve your sleep and boost productivity in your career or business.

Call us or schedule a callback to find your remote staff today!