Getting adequate sleep is essential, but happens all too rarely for many busy entrepreneurs – especially during busy times like the Christmas season. The side effects associated with poor sleep habits are many, and include irritability, anxiety, and low productivity, all of which can make being a business owner all the more challenging. However, the fact of the matter is that with all of the things you need to do, getting sleep often falls on the back burner. When this happens, you need to be able to find effective strategies for making it through the work day. The following are five such tips:
#1 Start the Day with a Cold Shower
Before heading to the office, get into the shower for a quick, cool rinse. Even a mere 30 seconds spent in a cold shower will increase your body’s release of adrenaline and get you revved up for the day.
#2 Don’t Overdo the Coffee
When tired, your first response may be to stumble toward the coffee maker and continually pump yourself full of caffeine from the second you walk in the door until you leave the office. This can be quite counterproductive, as large amounts of caffeine can make you even more anxious and unable to focus. Try to keep your caffeine consumption between 50mg and 100mg, as this is the amount recommended to keep you alert. Any more, and you could end up making your day even harder to get through.
#3 Enjoy a Caffeine Nap
While we’re talking about coffee and caffeine, it’s the perfect time to discuss the wonder of the coffee nap. This may sound odd, but studies show that consuming a caffeinated beverage, such as a shot of espresso, and then taking a brief nap can be quite an effective way to increase brain function. Why exactly is this the case? Caffeine takes approximately 45 minutes to start working, so drinking a coffee and then taking a nap will allow you to rest until the caffeine kicks in. This can help you to push through the rest of the day while on your caffeine high.
#4 Let the Light In
When you’re at the office, keep the lights bright and the curtains open to let the sunlight in. Being exposed to sunlight will not only make your workspace more cheery, but will also keep your body from releasing more melatonin, the hormone that is associated with sleepiness. When you’re able, go for a walk outside in the sunlight as well.
#5 Increase Your Protein Consumption
For starters, you’ll want to avoid larger meals when you’re running on very little sleep. Eating large amounts of food requires that your organs put forth more effort to digest the food, leading you to feel even more tired. Keep your meals smaller, and make sure to pack in as much healthy protein as possible. While carbs may seem tempting, these foods only give you a short burst of energy, while proteins will keep you satisfied and give you a more sustained energy boost. Skip the muffin, and instead go for some yogurt, eggs, and meats.
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