Sleep Your Way to a Thriving, Less Stressful Life

An upset stomach, an uncomfortable position, a startling noise, a too-active or too-inactive day, too much heat or too much cold— these minor stressors interfere with our sleep from infancy onward. 

Unfortunately, as adults we encounter more reasons for poor sleep and at the same time we become more adept at ignoring the problem. Our world becomes more complicated and stressful, and so does our relationship with sleep.

We can reduce that stress and improve our sleep, resulting in a maximized work day with energy left over for family and friends. 

The Truth about Sleep

Our body needs sleep to bolster our immune system, heart health and ability to absorb or retain information, all of which require a period of downtime. Studies have shown that sleeping less than seven hours also reduces sex hormone levels (up to 15%), increases weight and the likelihood of adult onset diabetes, and leads to car accidents.

The Harvard Medical School and National Sleep Foundation have discovered a direct correlation between sleep and stress. An unstressed adult who sleeps less than eight hours a night wakes up feeling stressed, and lack of sleep escalates stress for the 78% of adults who are already highly stressed. Lack of sleep increases the signs we associate with stress, some of which are:

• Irritability
• Anger
• Feeling overwhelmed
• Lack of patience
• Decrease in interest
• Reduced empathy
• Inability to concentrate
• Tendency to exercise less and eat more 

Depression, worry and anxiety make falling asleep and staying asleep difficult, no matter how warranted by circumstances. Too little sleep over a long period leads to depression in 27% of adults. 

Executives and Sleep

The side effects, per the condensed list above, drastically reduce C-suite execs’ effectiveness in their position. It’s immaterial which came first, the lack of sleep or stress; both are so intertwined that when one happens the other is sure to follow. 

11 Easy Ways to Increase Sleep Duration

1. Wear socks. The National Sleep Foundation recommends warming the feet before bedtime to signal sleep readiness to the brain. 
2. Breathe a little lavender. Aromatherapy with lavender can help induce a deeper and longer sleep. 
3. Roll over. Sleeping on the side or stomach will help to breathe easier and reduce the effects of sleep apnea; sleeping on the left side will reduce heartburn and reflux; and sleeping on the back may help lower back pain.
4. Establish a routine. We can get our body used to going to bed at a definite time. Those who are natural night owls can acclimate their body by moving their bedtime 15 minutes earlier every three days, until they fall asleep at a time that allows them at least seven hours of sleep.
5. Replace the mattress and pillows. A mattress should be replaced every five to eight years, whenever it starts to sag, and if the person using it finds it is less comfortable to sleep on it than on other beds. Pillows should be replaced every one to two years. A good test is to fold a pillow in half and put a walking shoe on it — it should be able to fling off the shoe; if it doesn’t, it needs replacement.
6. Banish electronic devices. Electronic screens emit blue light, which interferes with production of the sleep hormone melatonin. Plus a dose of TV news, an argument over social media, or a difficult search for information will all operate against our ability to relax.
7. Opt for white noise and total blackout. Investing in earplugs, a white noise machine and black-out window coverings will pay off in better sleep.
8. Get up and relax. Soothing music, a bath, focused breathing or progressive muscle relaxation — these or anything similarly calming are options to break the cycle if sleep has still not come in 15 minutes. 
9. Snack right. Nutritionists recommend chamomile or passion flower tea before bed, as they contain apigenin to promote sleepiness. A handful of almonds may help, as they contain magnesium. A couple tablespoons of unsweetened tart cherry juice contains high levels of melatonin and tryptophan, which is also the sleep-inducing ingredient in warm milk. 
10. Adopt healthy habits. Late-night caffeine, alcohol and nicotine prevent our body from falling into a restful, restorative sleep; caffeine taken in the afternoon will affect our body for the next six to eight hours. It’s best to avoid eating or drinking anything substantial for at least two hours before bedtime.
11. Chill out. Our bodies rest most comfortably with a night-time temperature of 60–67 degrees Fahrenheit (15.6–19.4 degrees Centigrade).

Jen Butler, CEO of JB Partners, is the creator of Get SMaRT – Stress Management and Resilience Training for the workplace. Their SMaRT Club learning platform is the leading self-guided, tool for all companies looking to reduce stress and increase profits. Jen also travels throughout the United States to provide business leaders with one-on-one, onsite guidance in managing stress, turning around their business, and achieving real, long-lasting results.