Imagine finally unlocking the secret to a restful night’s sleep amidst your bustling career. Insights from a CEO and a Co-Founder reveal practical stress management techniques. From taking a 20-minute walk to adopting a technology-shutdown routine, these experts share a total of ten transformative practices. Discover how these methods can seamlessly fit into your nighttime routine and bid farewell to sleepless nights.

  • Take a 20-Minute Walk
  • Use Guided Meditation
  • Practice Mindful Breathing
  • Set a Digital Curfew
  • Enable Do Not Disturb Mode
  • Exercise During Lunch Breaks
  • Try Mindfulness Meditation
  • Read Something Unrelated to Work
  • Practice 4-7-8 Breathing Technique
  • Adopt a Technology-Shutdown Routine

Take a 20-Minute Walk

Running an online business can keep my mind racing at night, but I’ve found that a 20-minute walk after dinner, followed by writing down tomorrow’s tasks, helps me switch off. The physical activity burns off my nervous energy, and getting those swirling thoughts onto paper stops me from mentally reviewing my to-do list when I should be sleeping.

Cyrus PartowCyrus Partow
CEO, ShipTheDeal

Use Guided Meditation

I’ve found that doing a 10-minute guided meditation through Headspace really helps me unwind after long days of staring at analytics and campaign data. When my mind starts racing about tomorrow’s marketing strategies, I put on my headphones around 9:30 PM, sit in my reading chair, and let the app guide me through breathing exercises—it’s been a game-changer for falling asleep faster.

Ryan DoserRyan Doser
Co-Founder, AI Insider Tips

Practice Mindful Breathing

Managing stress is always at the top of my priority list, especially when it comes to improving sleep quality. One technique that works for me is practicing mindful breathing before bed.

Each night, I spend about 10 minutes focusing on deep, slow breaths. I close my eyes, clear my thoughts, and concentrate on each inhale and exhale. This simple practice helps me let go of any lingering stress from the day, creating a calm transition into sleep. It’s a straightforward habit that makes a real difference in helping me get a more restful night.

Jon MorganJon Morgan
CEO, Business and Finance Expert, Venture Smarter

Set a Digital Curfew

One technique that really helps me unwind and improve sleep quality is setting a “digital curfew” on myself. About an hour before bed, I turn off all screens, which means no emails, messages, or notifications.

Instead, I take that time to relax with a book or listen to some calming music. It’s a way to clear my head and shift from a busy day into a calmer space. This routine creates a steady signal to my mind that it’s time to rest, which has made a noticeable difference in how well I sleep.

Samantha OdoSamantha Odo
Real Estate Sales Representative & Montreal Division Manager, Precondo

Enable Do Not Disturb Mode

Being surrounded by screens all day, I’ve learned to use the “Do Not Disturb” mode on all my devices starting at 9 PM, which automatically dims my screens and blocks notifications. I also installed smart bulbs in my bedroom that gradually shift to warmer tones in the evening, and this combo helps my brain naturally wind down without the usual tech-induced anxiety.

Tyler HallTyler Hall
Developer, TROYPOINT

Exercise During Lunch Breaks

With my hectic marketing role, I’ve found that hitting the gym during lunch breaks totally changes my sleep quality—I usually do 30 minutes of cardio and some weights, which helps burn off the day’s stress. At night, I wind down by reading fiction for 20 minutes in my comfy chair instead of scrolling through work emails, and it’s been a game-changer for falling asleep faster.

Andrew DunnAndrew Dunn
Vice President of Marketing, Zentro Internet

Try Mindfulness Meditation

I learned that doing 10 minutes of mindfulness meditation before bed really helps me unwind from hectic marketing campaigns and client meetings. I use the Calm app while sitting in my comfy chair, focusing on my breathing, and it’s amazing how much clearer my mind feels compared to when I used to jump straight into bed after working late.

Yarden MorganYarden Morgan
Director of Growth, Lusha

Read Something Unrelated to Work

Managing stress is essential in my line of work. For me, a simple but effective technique to improve sleep quality is setting aside time to disconnect from work and unwind before bed.

Every night, I take about 30 minutes to read something unrelated to work, such as reading a light novel. This shift in focus helps calm my mind and lets go of the day’s intensity, which can otherwise linger and impact my sleep. Making this a nightly habit keeps the mind clear and sets a relaxed tone for a better night’s rest.

C.L. Mike SchmidtC.L. Mike Schmidt
Personal Injury Lawyer, Schmidt & Clark

Practice 4-7-8 Breathing Technique

As someone who coaches others on mindfulness, I practice what I call the “4-7-8” breathing technique while lying in bed—inhaling for 4 counts, holding for 7, exhaling for 8. After a day of intense coaching sessions and leadership training, this simple but powerful practice helps calm my nervous system and signals to my body it’s time to rest.

Barbara McMahanBarbara McMahan
CEO, Atticus Consulting LLC

Adopt a Technology-Shutdown Routine

My best way for managing stress and improving sleep is a technology-shutdown routine about an hour before bed. I found that constant notifications and last-minute emails were keeping my mind buzzing at night, making it hard to relax.

Now, my approach is pretty straightforward: I turn off all screens, including my phone and computer, about 60 minutes before I aim to sleep. Instead of scrolling or responding to emails, I’ll read a physical book, something enjoyable but unrelated to work. This routine has become almost meditative for me; it signals to my brain that the workday is done, and it’s time to wind down. Since adopting this, I’ve noticed I fall asleep faster, and my sleep quality has significantly improved. It’s surprising how effective disconnecting from screens can be for quieting the mind!

Michael BenoitMichael Benoit
Founder and Insurance Expert, ContractorBond