How Poor Sleep Affects Freelancers and Entrepreneurs
- Doctor Anywhere Team
- Sep 22
- 5 min read
The hustle never sleeps, but unfortunately, neither do many of the people behind it such as freelancers, gig workers, and small business owners.
If you’re self-employed, chances are you’ve pulled an all-nighter to finish a project, answer client emails at 2 AM, or prep for a launch on less than four hours of sleep. The flexibility of working for yourself can be incredibly rewarding, but it also makes it harder to switch off. When your workspace is your living room and your hours are “whenever,” sleep often becomes the first thing to go.
But here’s the truth, sleep isn’t a luxury, it’s a biological necessity. According to the Division of Sleep Medicine at Harvard Medical School, adults should be getting at least seven hours of sleep per night to support optimal physical and mental health. Unfortunately, many self-employed individuals are consistently falling short and over time, the health effects can be serious.
Do Entrepreneurs Get Little Sleep?
Freelancers and small business owners often juggle multiple roles, including sales, marketing, operations, admin, and more. That constant juggling often leads to irregular sleep schedules, late nights, and early mornings. In fact, a study published in the journal The Journal of Business Venturing: A Journal Dedicated to Entrepreneurship found that entrepreneurs are more likely to experience sleep disturbances (insomnia) than employees, largely due to high stress and lack of work-life boundaries.
Even the Centers for Disease Control and Prevention (CDC) highlights sleep deprivation as a public health issue, linking insufficient rest with increased risks of chronic diseases, mental health struggles, and reduced quality of life.
What Are The Health Risks of Sleep Deprivation?
Here are some of the health issues linked to chronic sleep deprivation, especially relevant to freelancers and entrepreneurs:
1. Weakened Immune System
Lack of sleep reduces the body’s ability to fight off infections. According to Mayo Clinic, people who don't get enough quality sleep are more likely to get sick after being exposed to a virus.
2. Mental Fog and Poor Decision-Making
When you're not well-rested, your brain struggles to concentrate, problem-solve, and make good business decisions. That affects not only productivity but also your business performance.
3. Mood Changes and Anxiety
Sleep deprivation increases stress and can trigger mood swings, irritability, and anxiety. All of these can harm your client relationships and personal well-being.
4. Heart Disease and High Blood Pressure
Chronic sleep loss increases your risk of heart disease and high blood pressure, according to the National Heart, Lung, and Blood Institute (NHLBI).
5. Weight Gain and Metabolism Issues
Less sleep affects the hormones that control hunger, leading to overeating or poor dietary choices, often junk food and caffeine, which only worsen sleep quality.
What Can You Do to Get More Sleep?
You don’t need a complete lifestyle overhaul to improve your sleep. Start with these simple but powerful changes:
✅ Set a non-negotiable bedtime
✅ Turn off screens at least 30–60 minutes before bed
✅ Schedule work hours and stick to them
✅ Avoid caffeine and heavy meals late in the day
✅ Make your bedroom a true rest zone (dark, quiet, cool)
✅ Try meditation or breathing exercises to wind down
The self-employed life comes with incredible freedom, but also tremendous responsibility. If you're building your dream career, don’t do it at the cost of your health. Better sleep leads to clearer thinking, better decisions, more energy, and a stronger immune system. Ultimately, it allows you to show up more fully—for your business, your clients, and yourself.
And when health issues do arise, whether it’s flu symptoms, stress-related fatigue, or sleep disturbances, Doctor Anywhere is here to help you stay on top of your game. Our platform offers convenient teleconsultations with licensed doctors, including 24/7 general practitioners and specialists, so you can access quality care without stepping away from your work, or your home.
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ABOUT THE AUTHOR
Leo San Diego is the content creator at Doctor Anywhere Philippines, where she specializes in making health information clear and easy to understand. With nearly a decade of writing experience, she has crafted everything from corporate communications to creative content.
She works with medical professionals to know the latest health trends, and health tips. Her goal is simple: to make reliable health information accessible and helpful for everyone. Outside of work, she enjoys baking brioche and other pastries, believing that taking care of your health includes enjoying rest days and good, thoughtfully prepared food.
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