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Understanding The Relationship Between Entrepreneurs' Stress And Sleep

Dr. Meghna Dassani is a dentist, healthy sleep ninja and president of Dassani Dentistry. Connect with her at www.MeghnaDassani.Com.

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Entrepreneurship offers lots of potential rewards and benefits, and most entrepreneurs feel passionate about their work. The path to entrepreneurial success is paved with demanding schedules, uncertainty and high-pressure situations. Success often goes hand in hand with stress and sleepless nights, whether you're a novice or an experienced entrepreneur.

Exploring The Relationship Between Entrepreneurs' Stress And Sleep

Entrepreneurs have a lot on their plates. Their jobs typically include work-related stressors, such as long hours, insufficient finances, unpredictable environments and inefficient equipment. These stressors don't always stay at the office. The stress that entrepreneurs experience at work can follow them home and interfere with their ability to detach from their jobs and get a good night's sleep.

A study published in the Journal of Business Venturing investigated the impact of entrepreneurial stress on sleep quality and work-life balance of both experienced and novice entrepreneurs. Surprisingly, the study found that experienced entrepreneurs endured more immediate sleep disturbances from entrepreneurial stress than their less-experienced counterparts. Researchers attributed this result to the experienced entrepreneurs' ability to recognize the serious implications of stress on their business, making it difficult for them to sleep well. In contrast, novice entrepreneurs tended to underestimate the negative impact of stress, which led to a more relaxed mindset at bedtime.

Regarding entrepreneurs' ability to detach from work, the study revealed that novice entrepreneurs struggled more with maintaining a healthy separation between their work and personal lives. This difficulty was linked to feelings of guilt when taking time off, as novice entrepreneurs were still establishing themselves in their work roles. Conversely, experienced entrepreneurs acknowledged the importance of taking breaks to maintain their well-being and productivity. Consequently, the study suggested that the more established entrepreneurs were better able to handle a work-home separation, resulting in improved recovery during non-work times.

The research concluded that both experienced and novice entrepreneurs face sleep disturbances when dealing with high levels of stress. However, the reasons behind these sleep issues differ.

The relationship between stress and sleep is also bi-directional. Sleeping the recommended number of hours each night regulates cortisol in the body, which is a stress hormone produced by the adrenal glands. Sleep deprivation is related to higher levels of cortisol.

Managing Stress In A High-Pressure Business Environment

Sleep deprivation can hinder entrepreneurs' decision-making skills, cognitive function and ability to identify and assess opportunities. Accordingly, managing stress and improving sleep in a high-pressure business environment can enhance entrepreneurs' job performance.

Here are some strategies to help entrepreneurs manage their work-related stress and sleep better at night:

1. Establish boundaries.

Set clear boundaries between your job and personal life. Avoid bringing work-related concerns into your post-work time and create a separation to maintain a healthy work-life balance.

To accomplish this separation, define your work hours. Set specific hours for your job, and stick to that schedule as much as possible. This includes when and how you use technology for work.

Refrain from checking work-related emails or messages outside your established work hours. Consider setting specific times during the day to check and respond to work-related communications to prevent them from encroaching on your personal time.

Communicate your work schedule and availability to your clients, employees and anyone else you work with regularly. This will help manage expectations and create a clear distinction between when you are available for work and when you are not.

Additionally, delegate tasks and set realistic goals and deadlines. Setting achievable targets helps you manage your time more effectively. Plus, it reduces the likelihood of work spilling over into your personal life.

2. Practice stress-management techniques.

Explore different stress-relief techniques, such as mindfulness meditation, yoga or deep breathing exercises, to reduce stress and promote relaxation.

Some of these techniques can even be performed at the office. In between meetings or during your lunch break, take five minutes to inhale deeply through your nose, hold your breath at the top for a few seconds, then exhale slowly through your mouth. Repeat this process several times, and focus on each breath to calm your mind. Another similar technique that can be done between tasks or before bed is progressive muscle relaxation.

Additionally, simple stretches at your desk to release tension and improve circulation might help. You might find these exercises help reduce any stress-induced muscle stiffness you're experiencing and make you feel more relaxed.

3. Establish a consistent sleep routine.

It's important to create and maintain a regular sleep schedule. Have the same bedtime and wake-up time each morning, even on weekends. Having a sleep schedule can help regulate your body's internal clock.

Before going to bed, engage in activities you find relaxing to help signal to your body that it's time to wind down and prepare for sleep. These activities might include taking a warm bath or shower, reading a book or listening to soothing music or binaural beats. Listening to binaural beats may help reduce anxiety and improve sleep quality.

Additionally, minimize your exposure to electronic devices, such as smartphones, computers and televisions, at least an hour before bedtime. The screens on these devices emit blue light, which suppresses your body's production of the sleep hormone melatonin and disrupts your sleep cycle.

If stress and sleep disturbances continue despite implementing self-help strategies, you can consider seeking professional help that can provide support with managing stress and improving your sleep.

Entrepreneurs' relationship between stress and sleep is complex and multifaceted. Self-care isn't selfish. It's a necessary component of long-term success in the entrepreneurial journey.

The information provided here is not intended as medical advice, diagnosis or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation.

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Survey Finds Hawaiʻi Correctional Officers' Stress Lacks Treatment And Support

Published December 22, 2023 at 11:50 AM HST

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Hawaiʻi correctional officers say they get less support than inmates for the stressors they experience at jails.

That was one of the findings from recent surveys of current and former correctional officers at the Oʻahu Community Correctional Center.

A study of 20 surveyed officers aimed to understand the stress they experience on the job. It found that the stress often leads to physical and mental health problems that spill into the officers' personal lives, even after the officers retire from the job.

One key finding of the study was that correctional officers are discouraged by the lack of support they receive after stressful situations — especially compared to the support inmates receive.

"They had some resentment (because) after something traumatic happened at the facility, they felt that there were more resources and support available for inmates than there were for the staff," said Sophie Gralapp, who conducted the surveys between 2019 and 2022 as a University of Hawaiʻi at Mānoa graduate student.

Gralapp published the study in 2022, but she made her first presentation of the study to the public during a Hawaiʻi Correctional System Oversight Commission meeting on Thursday.

Reading a comment from one of the surveyed correctional officers, Gralapp said, "Let's say the inmate sees the guy hanging in his cell, the C.O. Responds. We have to cut the guys down, we have to do first aid. (But) they talk to the inmate more because they're more concerned about his well-being than the actual C.O. That has to deal with … trying to save this guy's life."

The study contains more than a dozen findings that were common among the surveyed officers.

Gralapp condensed the findings into five categories:

Some of their stress came from moving between existence within OCCC and the outside world.

Their interpersonal relationships outside of work suffered.

They attributed their declining health and well-being to their job stress.

They wanted more access to resources and support for OCCC employees.

They viewed support, both from other correctional officers and from an organizational standpoint, as important to their jobs.

"As a former correctional officer, I cannot disagree with anything you said," said commission chair Mark Patterson. "I've been there, I've lived it myself."

He noted that correctional officers can't turn off a sense of hypervigilance they develop from the job, saying that it's difficult to relax at home or in the community.

The study found that correctional officers support each other, but often feel unvalued and regret their job choice. They have a lower life expectancy and a higher rate of substance use, post-traumatic stress and suicide than other occupations.

Gralapp noted that there is a large body of research on the job stress experienced by police officers, but not for correctional officers.

To view the study, click here.

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