How to sleep like a CEO

Sami Rosier- Empowering executives to increase energy levels and maximize daily performance while drastically enhancing their health & well-being.

January 6, 2025

When it comes to achieving peak performance, sleep is the one factor that is non-negotiable. Yet, it’s often the most neglected pillar of health by high-performers. You can’t outwork, out-supplement or 'biohack' poor sleep habits—your body and brain simply won’t allow it. The foundation of high-quality sleep starts the night before by creating a soothing evening rooting. Then comes a functional and efficient morning routine to get you start.

Here are my top five strategies to sleep like a CEO and wake up ready to attack your day:

1. Set your internal clock

Your body thrives on consistency. Going to bed and waking up at the same time every day helps regulate your circadian rhythm—the internal clock that governs sleep, energy, and focus. Exposure to natural light in the morning and avoiding screens an hour before bed reinforces this rhythm.

Pro Tip: Try a morning walk to jumpstart your day, aim for 15 minutes of sun exposure or 30 minutes if it's overcast. Invest in blue-light-blocking glasses to minimise screen interference at night.

2. What your sleep environment should look like

Your bedroom should be cool, dark, and quiet. Studies have shown that even a small light on the back of your knee can interfere with your sleep.

Pro Tip:

• Invest in blackout curtains or a sleep mask to boost REM and sleep deeper.
• Use a white noise machine or a fan to drown out background noise.
• Set your thermostat to 16-19°C (60-67°F) for optimal comfort.
• Invest in a sleeping mattress that regulates its temperature based on time.

3. Make your evening routine soothing & sacred

Your body needs time to transition from the high-stress demands of the day into rest mode. Simply shutting down your laptop and jumping into bed won't work. A consistent wind-down routine signals your brain that it’s time to relax.

My Evening Routine:

• 120 minutes before bed: Dim the lights (turn off overhead lamps).
• 90 minutes before bed: Turn off work-related devices and tasks.
• 30 minutes before bed: All devices off. Read a book in bed with a small reading lamp.

4. Avoid sleep disruptors

Certain habits and substances can interfere with your sleep quality without you realising it. Caffeine has a half-life of up to 6 hours, that means 6 hours after you've consumed caffeine, only half of it has been flushed out of your system.

Key Tips:

• Cut off caffeine consumption after 2 PM.
• Limit alcohol intake; while it might make you feel drowsy, it disrupts deep and REM sleep stages, even if it's just 1 glass.
• Avoid heavy meals or intense workouts within 2-3 hours of bedtime.

5. Add in optimisations

Once the basics are in place, you can elevate your sleep game with proven tools and supplements.

• Magnesium Bisglycinate: Enhances relaxation and reduces nighttime muscle cramps. Take 200-400 mg about an hour before bed.
• Melatonin: I only recommend this if you’re adjusting to a new time zone and staying there for more than 2 days (otherwise it's best to maintain your rhythm). Stick to 1-3 mg to avoid grogginess.
• Weighted Blanket: Mimics deep-pressure stimulation, which promotes calmness and deeper sleep.

The bottom line

Great sleep doesn’t just happen—it’s a choice. As an executive, your energy, focus, and decision-making capacity rely on high-performance rest. These strategies will help you build a foundation of restorative sleep, leading to sharper mornings and more productive days.

Ready to Sleep Like a CEO? If you’re serious about optimizing your sleep for peak performance, let’s build a customised plan that aligns with your lifestyle. Message me “Sleep” for a free diagnostic call or book your consultation here: https://calendly.com/executivehealthcoaching/health-audit.