Starting a business can be demanding in ways you do not always expect. At the beginning, it is common to put nearly everything else to one side and focus on getting the business off the ground. Long days become normal, meals are fitted around meetings and sleep can start to feel like something you can catch up on later.
That approach may work for a short time, but it is not easy to maintain. Research published in 2026 found that entrepreneurs can face particular challenges around sleep, stress and recovery because the boundaries between work and personal life are often blurred.
Putting sleep at the bottom of the list.
There will always be another email to answer or another job that could be finished before bed. For a busy entrepreneur, going to sleep can sometimes feel less important than getting a little more work done.
The trouble is that regularly cutting back on sleep can leave you feeling worn out and make it harder to think clearly. It can also affect your mood, concentration and ability to deal with pressure. Studies looking specifically at entrepreneurs have linked work-related stress and difficulty switching off from work with problems sleeping.
Try to treat sleep as part of your routine rather than something that happens if there is time left at the end of the day. A fairly consistent bedtime, fewer work-related tasks before bed and some distance from your phone or laptop can make it easier to switch off.
Spending most of the day at your desk.
When you are building a company, it is surprisingly easy to spend an entire day sitting down. You start work at your desk, eat lunch there and then realise it is already evening.
Exercise does not have to mean spending hours in the gym. Getting outside for a walk, standing up between meetings or taking a short break away from your screen can help you move more during the day.
This is particularly relevant for younger entrepreneurs who may be developing their working habits for the first time. Research into young adults and work has found that employment can influence behaviours such as sleep, physical activity and diet.
The important thing is to avoid thinking that being busy means you should never step away from your desk. A short break can be useful for your health and may leave you feeling more refreshed when you return to work.
Relying on coffee instead of proper meals.
When the day gets hectic, food can become an afterthought. It is easy to grab something quickly between meetings or rely on coffee when you are feeling tired.
Doing this occasionally is not a major concern, but it can become a problem when it turns into your normal routine. Your diet is one part of maintaining your energy and general health, so regular meals and a varied diet are worth making time for even when business is busy.
It can help to keep simple options available rather than waiting until you are extremely hungry before deciding what to eat. Planning meals in advance can also remove one more decision from a busy working day.
Waiting until stress becomes overwhelming.
Running a business comes with uncertainty. You may have financial concerns, difficult clients, staffing problems or periods when nothing seems to go according to plan.
Some pressure is unavoidable, but constantly working through stress is not a particularly healthy strategy. Entrepreneurs can find it difficult to properly switch off from work, and research has linked this lack of recovery with poorer wellbeing and sleep.
Pay attention to changes in your sleep, mood, energy and ability to concentrate. Making time away from work, speaking to someone you trust and setting clearer boundaries can all help. If stress starts affecting your everyday life, getting professional advice is also worth considering.
Only thinking about health when something goes wrong.
It is easy to assume that being young means you do not need to think much about your health. Feeling well is certainly reassuring, but it does not mean that preventative care has no value.
Rather than waiting until a problem begins interfering with work, you could consider booking an online health consultation with ahtida Health. It can be a convenient way to discuss general health concerns, lifestyle habits or changes you have noticed, particularly when finding time for an appointment is difficult.
An online consultation will not be suitable for every health concern, and some problems need a physical examination or face-to-face assessment. If you have persistent or worrying symptoms, appropriate medical advice should always be sought.
Building a company takes commitment, but constantly sacrificing sleep, movement, food and recovery can make the journey harder than it needs to be. Looking after your health does not have to mean stepping away from your ambitions. It can simply mean recognising that your health is one of the resources your business depends on every day.
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