As a female founder, you likely have a lot on your plate. Between running a business and balancing personal responsibilities, it can be difficult to get the quality sleep you need to perform at your best. However, by biohacking your sleep, you can improve the quantity and quality of your sleep, leaving you feeling more refreshed and energised each day.
Female Founders and Sleep Debt
It’s no secret that entrepreneurs sacrifice a lot for their businesses. A recent study found that nearly half of all CEOs get less than six hours of sleep every night. And female founders are no exception.
Media mogul, Arianna Huffington, said in a video interview with Entrepreneur that “sleep deprivation is the new smoking”, and that in many ways, entrepreneurs tend to glorify hard work and minimal sleep the same way cigarette smoking used to be glamorised and celebrated by the media.
Sadly, many fail to realize the drastic effects that sleep deprivation and sleep debt can bring on. According to a 2016 study by Trusted Source, it takes around four days to fully recover from one hour of lost sleep.
Hack your Sleep Cycle
Ok, we’ve established that sleep is important. But how exactly can you start biohacking your sleep? First, it’s important to establish a consistent sleep schedule. This means going to bed and waking up at the same time each day, even on weekends. Your body will quickly adjust to this schedule and you will find it easier to fall asleep and wake up.
A great app that can be used to establish a consistent sleep schedule is Sleep Cycle. The app helps you to sleep better and wake up rested with its smart alarm clock and sleep pattern analysis.
It’s all about Rituals
Next, consider implementing a bedtime routine. This can include activities such as reading, meditating, or journaling. By engaging in calming activities before bed, you can signal to your body that it’s time to relax and prepare for sleep.
Creating a calm Space
If you’re looking to hack your sleep, it’s important to create an environment that is conducive to good sleep. This means keeping your bedroom dark, quiet, and at a comfortable temperature. It’s also a good idea to avoid screens for at least an hour before bed, as the blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that helps regulate sleep.
Hack your Hormones with Exercise
Another effective bio-hack for improving sleep is to incorporate regular exercise into your routine. Exercise pumps up your brain’s feel-good neurotransmitters, called endorphins and tells your body to produce melatonin earlier in the evening, which improves the quality of your sleep and makes it easier for you to fall asleep. However, be mindful of the timing of your exercise, as vigorous activity too close to bedtime can make it harder to fall asleep.
Supplements for Better Sleep
Lastly, consider taking natural supplements such as magnesium, melatonin, and valerian root, which have been shown to improve the quality of sleep. However, be mindful that it’s always important to talk to your doctor before starting any new supplement regimen.
By incorporating these biohacks into your routine, you can improve the quality of your sleep and wake up feeling refreshed and ready to tackle the day ahead. Happy Biohacking!
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