Listed below is an older post that I posted a number of years ago on a blog that I once had. It was such a popular post and struck such a nerve that I have decided to re-post it here.
Why do I make such a big deal about getting enough sleep? Especially as a PFYP Career Coach? Because I see people all the time, who are driven to start a new business or finally discover their life’s calling or purpose, that it becomes a round-the-clock ordeal. They work themselves into oblivion until they collapse from mere exhaustion. When you are running on exhaustion, how creative are you? When you are running on exhaustion, how innovative are you?
This is why I was so blessed to see Arlene Huffington, founder of The Huffington Post, speak out about what she considers to be one of the secrets to her success—sleep. She needs a full eight hours and makes it a priority to get that much. In the July 19, 2015 issue of Parade Magazine, Ms. Huffington even gives 6 tips for getting more sleep. But I will let you all google that one. That is your homework.
Without further ado, here is MY article from 2012 from my previous work-at-home blog, VA Biz Connection. Feel free to comment.
——————————————————————–
Are you constantly tired?
Are you overwhelmed with too much to do?
Are you struggling to find the right balance between work and family?
Well, then you are not alone. Even when working from home, you will find that you never get it all done. No matter how hard you try, there is always something to do in your work, in your family or in your personal life.
Why Lack of Sleep is One of the Biggest Complaints
Probably one of the biggest complaints for those individuals working from home is not getting enough rest. Why? Because it is so easy to feel that because you work at home, you should be able to get it all done. I mean, you are there all day, right? Wrong.
You may be there all day, but you are working to earn an income. If you were at a typical 9-to-5 job, you would not be cooking and working at the same time. You would also not have your children in your office launching paper airplanes at your boss! So why is this any different? It isn’t.
Make Getting Enough Rest a Priority
Getting enough rest is a matter of time management and priorities. It is all about choices and how you choose to manage your time. Without the proper rest, your body and mind struggle to function at their peak.
Your mind will struggle with slower cognitive responses, the inability to think clearly, and depression. Your body will struggle with such things as a compromised immune system and a slower metabolism, making it easier to get sick and gain weight.
Sleep can no longer be viewed as a luxury. If you are going to be juggling work and home under the same roof, you are going to need to be at your top performing level. Scheduling your rest should be just as important as scheduling your client work or children’s activities.
Ways to Unwind at Night
What are some of the ways to fall asleep at night?
A few tips that might help you get those much needed Z’s are:
- Watch television to make your eyes tired. Just don’t overdo it, watch too much, and waste time.
- Read a book. However, limit the amount of time spent reading or you can easily stay up all night to see what happens next.
- Enjoy light exercise like yoga and stretching. These can help you unwind without getting your energy levels so high that you can’t sleep.
- Work a crossword puzzle or play a game like solitaire. Sometimes “extreme thinking” can make you tired and drift off to sleep. There are now even coloring books for adults.
- Knitting or doing a handcraft can help you relax. Try to stay away from hobbies with many small pieces like beading that could get knocked under the bed.
- Drinking a cup of milk or a decaffeinated drink can also help you relax. Stay away from eating too much with it, so you will not have indigestion.
Quantity verses Quality of Sleep
Understanding both quantity and quality of sleep are important. While most people probably need eight hours of sleep, not everyone does. Some will need more, and some will need less. Also, pay attention to the quality of sleep. If you are up and down every two or three hours, this is just as disruptive to your sleep as not getting enough. The reason is this causes the brain to awaken and have to start over every few hours.
Beware of napping! Sleep experts usually agree that if you take a nap before 4 p.m. then you are catching up on your previous night’s sleep. However, if you take a nap after 4 p.m. then you are robbing your upcoming night’s rest. So plan accordingly and try to keep this from becoming an ongoing habit.
While it may not always be easy to get enough rest, you will not only feel better if you do, but ultimately probably get more done in your work-at-home life. Sleep can become the least of your concerns when you are pursuing your passions and dreams. Entrepreneurs can be particularly guilty of this.
Remember you cannot run your body down and expect it to function properly. It will eventually begin to show signs of “wear and tear” just like our clothing and vehicles. As you get older, you also become more tired, so the duration of good quality sleep becomes more important than ever.
Try This Trick
When a friend of mine wants to go to bed early, and someone calls for her, her husband and children are instructed to say, “She’s out.” (Actually, she’s out like a light and sleeping like a log!) However, this friend has learned to make getting a good night’s rest a priority, and you should too.
Sweet dreams! Just remember the “s” in success might also be the same “s” in sleep.
Sleep is a luxury I’ve lately felt unable to afford. I work late nights, usually putting my children to sleep at 9 pm and working after they’re in bed, as late as 2 or 3 am! My work is fun, and the hours go by fast, and I often find myself absorbed in my work, so it doesn’t seem so bad. However, the next morning my head aches and my body finds it hard to get started, and I usually have to down a couple of cups of coffee before I can get started on the day’s tasks ahead as a SAHM. I want to take seriously your advice to schedule my own rest, making it just as important as scheduling your client work and my children’s activities. I tend to put my own needs last. This is perhaps something I should change in my life, I think I’ll see positive results.
Phoebe, I too have paid the price by not getting enough sleep. It is not easy when you are juggling many things. It does need to become a priority though. If you become too run down and burnt out, you will also lose money in your business. And health is something you cannot buy.
Even if we work at home or not, if we are not sleeping well, it will always affects us in so many ways. We need to have enough rest and sleep always.
Sleeping is very important. Not getting enough sleep will impact negatively in your job. You will not think clearly or be so productive. It will also impact your mood. I have learned that it is essential to balance work and family. The world will not fall because you get one hour break to clear your mind. I am happy with my 10 hours of sleep 🙂
I’ve been through this!
NO to be honest but I am gonna change that since I am now at a day shift at my work, I do not wanna live as a vampire. It is quite a toll on my health. Thanks for the tips.
I make sure I get enough sleep because I know the importance.. thanks for this tips..I could use some of them to get the much needed sleep
Getting sleep is alot better than quantity for me. I try to get 7-8 hours of sleep daily because it will help me perform optimally.
@Maureen – You will also notice it more as you get older. Sleep IS important.
Sleep is very vital for your healthy well-being and state of mind. You should always take time off work, not just for sleep, but for friends and family because otherwise you will be missing out on what’s really important. Heavy breathing and focusing on your breath is also a great way to doze off into a deep slumber. Thanks for these helpful points.
You are right, it has become very popular to have a lack of sleep wich make people less productive, less motivated and less creative.Personaly I try to get at least 8 hours of sleep daily ‘casue I think that’s part of showingme love and self respect.
Getting enough sleep should be everyone concern because of our health. Sleep helps renew strength and vitality.
No matter how hard we work, not getting enough sleep will always hamper our productivity. It’s best to always get enough rest.
I like to go for quality sleep over quantity. It is much more beneficial and gets me strong enough to face a new day.
I love your tips on how to push your body to sleep. I have suffered insomnia for a while and I hope they work for me.
Coffee messed up my sleep cycle and I have been struggling to develop proper sleeping habits ever since. I hope your tips work for me 🙂
Sometimes we fail to sleep well not because we want to, but because of the nature of our jobs. Some people have to work odd shifts and this can greatly impact how they sleep and rest.