Managing a small business can often feel like you’re constantly racing against the clock.

Especially if you’re, more or less, a one-man team.

If you could have more hours in a day, you’d probably be working 25/8!

It’s easy to fall into the trap of thinking that staying up late and sacrificing sleep is the only way to get ahead.

But what if the real secret to conquering your to-do list isn’t about cramming in extra hours?

The answer might just be to sleep!

And not just any sleep, but longer sleep.

Sacrificing a few hours of sleep might not seem like a big deal these days.

Getting up to 5 to 6 hours seems like the norm for everyone.

Extending your sleep up to 10 hours can actually help you get more things done!

In fact, research suggests that increasing your sleep duration can make you 15-20% more productive.

In this blog, we’ll talk about why and how sleeping longer can help you get more work done in just a day.

The Power of More Sleep: Why Longer Nights Lead to Better Workdays

It’s tempting to cut corners on sleep when you’re swamped with work. 

But extending your rest might actually be your secret weapon for a more productive day. 

Here’s why:

1. Sharper Focus and Better Decision-Making

When you consistently get around 7-10 hours of sleep, your brain has more time to process and store information. 

This also ties into the common phrase: “Sleep on it.”

You’ve probably heard this phrase when someone is facing a big decision.

When you sleep, your brain sorts through information and emotions, which means you wake up with a fresh perspective. 

That’s why decisions that seemed confusing the night before often seem much clearer after a good rest.

2. Increased Productivity

A study by the University of Pennsylvania found that people who got an additional hour of sleep were 20% more productive at work.

3. Enhanced Creativity

The more you sleep, the better your brain can connect ideas and come up with innovative solutions. 

Longer sleep allows your mind to wander and make these connections, leading to creative breakthroughs. 

By ensuring you get enough rest, you’ll not only enhance your focus and creativity but also boost your overall productivity and well-being.

In fact, this is why the Olympic athletes make it a point to sleep longer.

Olympic Gold Productivity: How Sleep Enhances Athletic Performance

Elite athletes like Olympic swimmers understand the importance of sleep for peak performance.

A study in the Journal of Sports Sciences found that swimmers who extended their sleep up to 10 hours per night saw a significant improvement in their reaction times.

Athletes would experience better performance and quicker recovery just by extending their sleep!

Research also suggests that when athletes experienced about 16-17 hours of sleep deprivation, their reaction times became 300% slower.

That’s a big jump!

This is why the 2024 Paris Olympics caused such a stir because of their sleeping arrangements.

Olympic athletes had to make do with cardboard beds and no air conditioning.

The contrast between these conditions and the comfy, ideal sleep setups athletes need shows just how important sleep really is.

If even top athletes struggle without sleep. . .

Imagine how crucial it is for anyone trying to perform their best, whether in sports, business, or any other field.

3 Easy Ways To Help You Doze Off Faster So You Can Get Up to 10 Hours of Sleep

1. Create a Relaxing Bedtime Routine

Develop a consistent pre-sleep routine that helps signal to your body that it’s time to wind down. 

This can include activities like:

• reading a book 
• taking a warm bath
• practising relaxation techniques such as deep breathing

Avoid screens and bright lights at least an hour before bed.

The blue light emitted by devices can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep.

2. Set Up Comfortable Sleeping Environment

Ensure your bedroom is cool, dark, and quiet.

You can also invest in a comfortable mattress and pillows.

Consider using blackout curtains or a white noise machine to create a peaceful sleeping environment. 

3. Mind Your Evening Nutrition

Certain foods can boost or inhibit our production of hormones like melatonin and serotonin, which regulate sleep.

The types of food choose can also affect your blood sugar levels.

Foods high in sugar can cause spikes and crashes in blood sugar, leading to disruptions in your sleep cycle.

Sleep-Friendly Foods

1. Tryptophan-Rich Foods

Tryptophan is an amino acid that helps your body produce serotonin, which then converts into melatonin.

Tryptophan-rich foods include eggs, nuts, and dairy.

2. Complex Carbohydrates

These carbohydrates provide steady energy and help you feel more relaxed as bedtime approaches.

These include whole grains and sweet potatoes.

3. Herbal Teas

Herbal teas, such as chamomile or peppermint, have been used for centuries to help promote relaxation.

Now that we know how to set ourselves up for a proper 10-hour sleep schedule. . .

How do we make the most of our freshly recharged energy?

Corporate Athletes: Channel Your Renewed Energy into a Productive Work Day

In the business world, ‘corporate athletes’ apply principles similar to those of professional athletes to maintain high performance. 

This includes balancing intense work periods with adequate rest.

We can do this by following the 3 x 1 Work Routine.

What is the 3 x 1 Work Routine?

This is when you do your work in 3-hour blocks.

After the 3 hours are up, you take a rest for 1 hour.

So, you work for 3 hours then rest for 1 then go back to work again for 3 hours and so on.

Repeat this for 4 cycles throughout the day.

Here’s what your schedule might look like when you apply this routine:

Note: You don’t have to start at 5 A.M., this is just an example. 

You can start whenever you usually wake up.

You don’t have to do this every day either!

Schedule the 3×1 Work Routine once a week.

In fact, a man by the name of Rian Doris talks about how you can schedule these productive work days just once a month.

You can learn more about Rian’s technique through this video here.

Maintain a Productive Day By Aligning Your Work with Your Natural Body Clock 

Alright, we’ve covered a lot of ground here.

But let’s bring it all home with a crucial point: your unique rhythm.

Each person has their own internal body clock.

This is why some people are considered “early birds” and some are “night owls.”

Remember that there’s no one-size-fits-all approach to productivity.

The key is to understand and work with your natural rhythm.

So if you’re someone who likes to start their day at 12:00 pm…

Then you can do your work based on that.

If you feel more alert deep into the night at 10:00 pm, change up the sample schedule as you please!

Embrace your body’s natural rhythm, prioritise rest, and you’ll find yourself performing at your best.