Chronic sleep deprivation is a norm for many entrepreneurs, despite the well-known fact that good sleep helps maintain mental clarity and make quick decisions not only while completing job duties but also placing profitable bets at 22 Bet or simply working out. Let's explore why sleep is crucial, how to restore healthy sleep patterns, and when it's time to consult a doctor.
What Happens While We Sleep
The brain doesn't rest when we sleep; on the contrary, it works actively. During sleep, we go through 4-6 cycles of 90 minutes each, during which critical processes occur: the brain processes daily information, the body recovers, and the immune system strengthens.
Imagine the brain as an office. During the day, employees handle their tasks, but at night, a cleaning crew arrives. They organize files, discard unnecessary items, and prepare the office for the next day. Similarly, during sleep, the brain “tidies up,” systematizes memories, and removes toxins.
Studies show that the brain clears metabolic waste twice as fast during sleep as when awake, making quality sleep essential for health.
Why Entrepreneurs Need Healthy Sleep
Many who pride themselves on being hardworking claim to thrive on 5-6 hours of sleep. However, researchers from the University of Pennsylvania and Washington have proven that sleep debt accumulates. After two weeks of sleeping six hours a night, 25% of study participants began to doze off during the day, and their cognitive abilities declined as if they had been awake for two days straight. Yet, they believed they had adapted perfectly to the new schedule.
Another study revealed that sleep deprivation significantly affects metabolism. Sleeping 5.5 hours instead of 8.5 causes the body to use energy inefficiently, burning more proteins and carbs but less fat. These changes can lead to weight gain and muscle loss. Moreover, chronic sleep deprivation increases the risk of diabetes and heart problems.
Regular lack of sleep impacts productivity as follows:
- Slower decision-making.
- Impaired memory and concentration.
- Reduced creativity.
- Increased irritability.
- Weakened immunity.
According to the American Academy of Sleep Medicine, those who sleep less than four hours a night see a 30% drop in productivity, while those who sleep 5-6 hours experience a 19% decrease. Even mild insomnia can slow task performance by 58%.
How Much Sleep We Need
Doctors recommend 7-9 hours of sleep per night for adults. However, both the quantity and quality of sleep matter. A good night's sleep should include 4-6 complete sleep cycles. That's why sometimes you feel refreshed after six hours of sleep and groggy after eight — it depends on the sleep phase during which you wake up.
Experts consider seven hours of sleep critical. For 95% of adults, optimal productivity requires 7-9 hours of sleep every night. Aim for the golden mean — eight hours.
Why We Sleep Poorly
Sleep disturbances occur when we take longer to fall asleep, wake up more often, or don't feel rested despite sleeping 8-9 hours. Here are five common causes:
Stress and Constant Tension
Stress triggers cortisol, the stress hormone. Normally, cortisol levels decrease by evening, allowing melatonin, the sleep hormone, to take over. However, constant stress keeps cortisol levels high, disrupting sleep.
Entrepreneurs are particularly at risk, often preoccupied with problems and decisions. Ruminating about the day or planning the next keeps stress levels high, tricking the brain into staying alert.
Sleep Routine Disruptions
The body thrives on predictability, regulated by its internal clock — circadian rhythms. Irregular sleep schedules, such as late nights followed by weekend catch-up sleep, disrupt these rhythms.
Research debunks the myth of compensating for sleep debt over the weekend. While extra weekend sleep reduces daytime drowsiness and irritability, it doesn't restore cognitive functions. Simply put, a long Saturday sleep won't regain your focus and concentration.
Gadgets and Blue Light
Blue light from screens suppresses melatonin production. Many spend evenings on gadgets — scrolling social media, watching shows, or checking emails. While it may seem relaxing, these activities signal the brain to stay alert. Additionally, the constant flow of information keeps the nervous system tense.
Uncomfortable Bedroom Environment
Bedrooms often double as workspaces — laptops on the bed, documents on the nightstand, and phones under pillows. These habits create the wrong associations, making it hard for the brain to recognize the bed as a place for rest.
Ignoring basics like mattress quality, room temperature, and lighting also disrupts deep sleep. Physical discomfort — like neck pain, stuffy air, or noise — interferes with rest, even if we're unaware of it.
External Factors
Urban environments often hinder sleep quality. Noise, bright streetlights, ventilation hums, and noisy neighbors disturb rest. Even during sleep, the brain processes external signals, causing micro-awakenings that reduce sleep quality.
How to Restore Healthy Sleep
Improving sleep quality involves preparation and possibly changing habits and environment. Here are some tips:
Establish a Bedtime Routine
Help your body transition from work to rest by setting a consistent bedtime and winding down an hour or two before sleep.
- Turn off work notifications two hours before bed.
- Stop using gadgets one hour before bedtime or enable night mode.
- Ventilate your room and dim the lights.
- Engage in relaxing activities like reading or stretching.
Create a Perfect Sleep Environment
Dedicate your bedroom to rest.
- Choose a comfortable mattress and pillow.
- Sleep in darkness using blackout curtains or an eye mask.
- Maintain a room temperature of 18-21°C.
- Eliminate noise with earplugs.
- Use quality bedding to ensure comfort.
Reduce Gadget Use
Implement a “digital sunset” 1.5-2 hours before bed.
- Enable warm light or night mode on devices.
- Use “Do Not Disturb” mode.
- Replace scrolling with listening to audiobooks.
Optimize Your Diet
What you eat affects your sleep.
- Avoid heavy meals and caffeine 3-4 hours before bed.
- Choose foods rich in tryptophan, like bananas or almonds, if hungry.
Exercise and Spend Time Outdoors
Regular physical activity improves sleep, but timing matters.
- Take evening walks for 15 minutes.
- Avoid intense workouts 3-4 hours before bed.
How to Calm Your Mind Before Sleep
An overactive mind can hinder sleep. Try these techniques:
- Journaling: Write down worries and tasks 30 minutes before bed.
- 4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and repeat.
- Progressive Muscle Relaxation: Gradually relax each muscle group, starting with the face.
Experiment with different techniques to find the one that works best for you.