05/01/2026
As a starting sole proprietor, sleep is sometimes something you “catch up on later.” First one more email, then that quote, and oh yes: your accounting… Before you know it, you’re lying in bed with a mind that keeps spinning like a browser tab you can’t close. And yet, almost everything starts with sleep. Not because some health guru says so, but because without a good night’s rest, you’re simply less sharp, less cheerful and less yourself. And that just happens to be your greatest asset in your business.
We’re not going to tell you that you’ll get rich while sleeping (if only), but a solid night’s rest comes surprisingly close to a free superpower. While you’re under your duvet, your body is busy recovering. Your brain sorts all the impressions of the day, processes information and neatly organises everything. Your body repairs the wear and tear from a busy day. And you feel it.
Because those who sleep well:
• can concentrate better
• stay calmer in stressful moments
• get sick less often
• experience fewer energy dips and cravings
• look (yes) fresher
But how much sleep do you actually need? On average, adults do well with seven to nine hours per night. That’s not a universal rule: some people function perfectly on six hours, others need nine or ten. The best test is simple. Do you feel fresh and alert during the day? Then you’re doing fine. Do you have to drag yourself through the day with coffee as if it were a sports drink? Then your body is probably asking for more rest.
And that saying “sleep on it” exists for a reason. With a well-rested mind, you make better decisions, react faster and simply feel more like yourself. Ideal, especially when you’re juggling so many things every day.
A few nights of insufficient sleep and you suddenly become a slower version of yourself. Your focus falters, your reactions slow down, your mood may fluctuate. In the long run, it weighs even heavier: your resistance drops and your body has to work harder to keep everything running.
Fortunately, there’s already a lot you can do yourself to sleep better. Not with complicated routines, but with small things that really help.
1. Let your mind unwind before going to sleep
Create a moment that takes you out of work mode. This can be anything: watching a series, reading a book, going for a walk, doing yoga, stretching, taking a warm bath, getting some fresh air, playing with your pet… The point is: your body needs to feel that the day is over.
2. Are you a worrier? Give your worries a fixed place
Try a “worry quarter”: a fixed moment during the day when you allow yourself to think about everything. Set a timer, write it down if needed, and that’s it. This way, your worries don’t follow you to bed.
Another simple trick: write down your worries in the morning and immediately note one possible positive angle or solution next to each one. It lightens your mind.
3. Keep a rhythm (yes, even if your schedule makes it difficult)
Your body loves predictability. Try to go to bed and get up at roughly the same time as often as possible. Sleeping in occasionally is fine, but a consistent rhythm remains the best way to recover.
Small note: apps and smartwatches can estimate your sleep duration, but they do not always measure how deep or restorative your sleep was. See them as a tool, not a report.
And if you’ve been sleeping poorly for a while or feel constantly exhausted during the day: don’t let it drag on. A general practitioner or sleep specialist can really help identify what’s going on. Because you take care of your business every day, it’s okay (and smart) to take good care of yourself too.
Sleeping well does more for you than you might think: it gives your mind rest and your body recovery. That’s why it’s worth taking a moment to reflect on your sleep and tackle any obstacles. Our partner Helan is happy to help you with a free online Sleep Scan. In just a few minutes, you discover your sleep profile and whether there are signs of sleep issues. Afterwards, you immediately receive tips and advice tailored to your situation.
Do you notice after the scan that you could use more help? That doesn’t have to be a barrier. Helan offers financial support for sleep therapy with a recognised healthcare provider. This gives you the space to continue working on better sleep without immediately worrying about the cost. Want to know how this works and whether you qualify? Discover it here and take the next step towards more peace of mind.
How many hours of sleep do I really need as a self-employed person?
Most adults feel best with 7 to 9 hours of sleep per night. But everyone is different: you’ll mainly notice it from your energy during the day. Do you wake up refreshed and stay alert without litres of coffee? Then you’re doing fine.
I sleep less since I started. Is that normal?
Very normal. Starting a sole proprietorship brings stress, adrenaline and a busy mind. Your brain often stays “on” in the evening because there’s still so much to do. It’s not a sign that something is wrong with you—just a signal that you need extra moments of rest.
What if I feel tired during the day but can’t fall asleep at night?
That’s a classic symptom of stress and overthinking. Your body is tired, but your mind keeps spinning. A fixed relaxation moment, a worry session or writing down your thoughts can help gradually switch off that mental engine.
Does a nap help to catch up on lost sleep?
A short power nap can give you a boost, but it doesn’t replace real nighttime sleep. See it as a temporary fix, not a solution. Your real recovery still comes from your night’s sleep.
What is a good evening routine if my schedule changes every day?
It doesn’t have to be perfect or long. Choose something small that your body recognises as a “closing moment”. Think of 10 minutes of reading, stretching, a warm bath, a short walk… If it takes you out of work mode, it’s already good.
I often lie awake worrying about my business. What can I do?
Try to give your worries a fixed place. For example, a worry session during the day: write everything down that’s on your mind and consciously close it. This way, you’re less likely to take those worries to bed.
Are sleep apps and smartwatches reliable?
They can give you an idea of your sleep duration, but they don’t always measure how deep or restorative your sleep was. Useful as a guideline, but above all, trust how you feel during the day.
When is it wise to seek help for sleep problems?
If you sleep poorly for a longer period, lie awake frequently or feel constantly exhausted during the day, it’s a good idea to discuss it with your doctor or a sleep specialist. You really don’t have to deal with it alone.
What does better sleep bring me as an entrepreneur?
More than you think: you think more clearly, work more efficiently, can put things into perspective better and make better decisions. You’re also more creative and less irritable. In short: your business benefits from your rest.
What exactly is Helan’s Sleep Scan and how does it help me?
The Sleep Scan is a free online tool from Helan that helps you discover your sleep profile. You gain insight into possible causes of your sleep issues and receive tailored tips afterwards. This helps you quickly identify where you can improve.
