Having just clocked up another birthday, there’s one unusual business metric I’m increasingly watching very carefully—sleep.
If you’ve ever experienced disrupted sleep (hello, parents) and the chaos it can cause in how you feel emotionally, mentally and physically, you’re probably already half on board. The idea of sleep as preventive medicine isn’t new, but it’s new enough for me that I’m obsessed with its power.
There’s tons of studies out there from global sleep clinics to mattress makers alike that show adults need at least seven hours of sleep a night to be at their best. And quality is as important as quantity. We all need sleep that’s uninterrupted, but often that’s easier said than done—it’s hard to turn off a business brain when your head hits the pillow.
Small biz owners work with such passion and determination, and while most of us wouldn’t have it any other way, sleep health is often sacrificed while we chase business success. As part of my own wellness regimen, I’m aiming to average 7.5 hours sleep a night for a year.
During the week I’m likely to go to bed later because I’m in work mode. That means I disconnect and rest on weekends to build up my sleep bank and maintain my average. I aim to get at least one nine- hour plus sleep each week, which means I’m likely to have a good next seven days.
If I’m not at a 50th birthday party, my big sleep night is usually Saturday. Yes, hitting the hay is a much more alluring priority these days than hitting the town.
Sleep is my new best business strategy right now because it has such a profound impact on emotional well-being and physical health. Here’s why small biz owners should prioritize sleep:
1. Enhanced decision making: sleep deprivation impairs cognitive function, including problem solving. Sharp decision making is essential for navigating the complexities of running a small business. And right now, with difficult business conditions, being on your game is critical.
2. Increased productivity: A well-rested mind is a more productive mind. Sleep lets your brain recharge and process information, which boosts creativity that sparks new ideas and solutions and gives small biz owners a competitive edge.
3. Better Stress Management: Sleep helps regulate stress hormones. Chronic sleep deprivation can exacerbate stress, leading to burnout. Adequate sleep equips you to handle business challenges with a clearer head. The BIG Small Business Survey 2023 found 42% of small biz owners say mental health has been a challenge, and sleep is an inbuilt easy way to claw back some ground and set yourself up for success. I know how much proper sleep plays a role with my emotional regulation too. Running a business can be stressful, and if we’re well rested it’s easier to develop and keep a positive outlook and handle setbacks with resilience and energy.
4. Improved Physical Health: Sleep isn’t just good for brains. It supports immune function, regulates metabolism, and aids in physical recovery. A healthy body is essential for sustaining the demands of running a business.
5. Stronger Relationships: Sleep deprived? It might be negatively impacting not just your mood but relationships. And we know strong relationships with employees, clients, and family members are crucial for business success and personal fulfillment. I’m a much nicer person if I’m getting good sleep (just ask my kids).
Remember, prioritising sleep doesn’t mean sacrificing your business. It’s about optimising your time and energy for maximum productivity and well-being so you can think on your feet, respond to a myriad of challenges and seize opportunities.
Time to be honest: how much sleep are you really getting? Are you working at your peak performance?
If not, here are some sleep tips for small business owners which have worked for me:
1. Invest in a FitBit and download the App. This has been absolutely transformational for me. As a data geek, I track my REM, Deep Sleep and overall sleep score each night. One of the first things I do each day with my partner (also an avid FitBit user) is exchange our sleep stats! It keeps me laser focused on my sleep quality and its metrics mean I learn more about what helps me sleep better and what really knocks my sleep around.
2. No computer in bed. Seriously. Or only in emergencies! The bed is for sleeping and letting my brain disconnect.
3. Cut back on alcohol and caffeine, particularly mid-week. After monitoring my sleep quality for about 18 months now I can definitely say even one drink reduces my REM and Deep Sleep periods. That lowers my overall sleep score and I wake feeling tired. So I have a drink no more than two nights a week and am caffeine free except for weekend chai lattes.
4. Exercise! I went through most of my 40s not moving my body enough and sleeping badly. Doing cardio exercise three times a week has really helped ensure I’m tired and my mind is calm when I go to sleep.
5. Reduce your screen time. About a year ago I gave up free to air TV, after years of being hooked to the TV at night. I think watching all the COVID news broadcasts did me in. This May I gave up all my streaming channels too. I haven’t missed it, although gosh my dad did when he came to visit and couldn’t watch the Carlton vs Collingwood AFL game. What I do struggle with is getting off my phone the recommended two hours before bed. That’s a super big ask. I love a just-before-bed look over my socials or house hunting (I’m currently looking to buy). So let’s say, be conscious of how much time you spend in the evenings on screens and look to reduce it a little if sleep is an issue.
Of course, this is not medical advice. I’m sharing what’s worked for me. I highly recommend a chat to your local doctor about your own circumstances.