Our culture constantly tells you to do
whatever you can to stay at maximum potential, even if that includes
five cups of coffee in a single day. But when bedtime
comes, true rest is elusive.
Many entrepreneurs spend nights churning over
the day's problems and the next day's worries.
These seven science-backed tips can help
exhausted entrepreneurs recharge at night.
1. Retrain your brain.
Switch off stress by retraining your brain.
Instead of pondering worries at night, replay everything you're thankful
for. Think only of positive things. According to Harvard research,
"Gratitude is strongly and consistently associated with greater
happiness. Gratitude helps people feel more positive emotions, relish good
experiences, improve their health, deal with adversity and build strong
relationships."
2. Use the bedroom only for sleep and sex.
Reserve your bedroom for sleep and sex. Put
your laptop away, and resist the urge to watch TV in bed. You can train your
body to fall asleep more quickly if you remove common bedroom stimulants.
3. Don't exercise or eat within two
hours of bedtime.
Both of these activities cause chemical
reactions in your body that can prevent you from falling asleep.
4. Manipulate caffeine's effects on your
metabolism.
Did you know caffeine will stay in your
body long after you've had your last cup of joe for the day? For some people,
caffeine remains in the system for up to 15 hours. Pay attention
to how many milligrams of caffeine are present in the foods and beverages
you consume every day. This nifty tool can help.
Every individual is different.
Your enzymes might break down caffeine more quickly or more slowly,
depending on many factors. A good rule of thumb: An afternoon coffee still
can affect your sleep at night. Unfortunately, cutting back on coffee isn't
always the best option for entrepreneurs.
5. Steer clear of daytime naps.
Train your body to sleep only at night.
Taking daytime naps will alter your sleep-wake cycle, and you'll have a
harder time falling asleep at night.
6. Don't stare at the clock.
If you must, hide it under a blanket to avoid
the temptation.
7. Try a relaxing activity.
If you still can't fall
asleep, get up and move to a quiet room where you can read or perform
another calming activity until you feel tired again
.
Written By: Tim Linnet
Credit: Entrepreneur.com
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