Are You Accessing The Power of Sleep: A Foundation for Leadership Wellbeing

Summer is coming to a fast close, and I'm realizing that my sleep hygiene is way off. What about you? As #leaders, we often push ourselves to the limits, prioritizing our work, teams, and goals over everything else. However, there's one critical element that we must not overlook: sleep. The connection between sleep and wellbeing is undeniable, and for leaders, maintaining optimal sleep hygiene is essential for peak performance, decision-making, and overall health.

The Impact of Sleep on Wellbeing and Performance

Sleep is a vital component of overall wellbeing, influencing our cognitive function, emotional regulation, and physical health. Research shows that insufficient sleep can lead to decreased productivity, impaired judgment, and increased stress levels. For leaders, these effects can be particularly detrimental, impacting not only personal performance but also the success of the entire organization.

• Cognitive Performance: Sleep deprivation can reduce attention, working memory, and executive function, which are all crucial for effective leadership. According to the National Sleep Foundation, lack of sleep can impair problem-solving abilities and creativity by up to 50%.
• Emotional Regulation: Poor sleep can lead to increased irritability, anxiety, and a reduced ability to manage stress. The American Psychological Association (APA) reports that individuals who don't get enough sleep are more likely to experience negative emotions and have difficulties in interpersonal relationships.
• Physical Health: Chronic sleep deprivation has been linked to a higher risk of cardiovascular diseases, obesity, and diabetes. Leaders who neglect their sleep are more susceptible to burnout, leading to long-term health consequences, as highlighted by the Centers for Disease Control and Prevention (CDC).

Winning Actionable Steps for Better Sleep Hygiene

To improve sleep hygiene and, consequently, leadership effectiveness, consider incorporating these easy, actionable steps into your daily routine:

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep. Tip: Use a sleep tracker or alarm app to remind you to stick to your schedule.
2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises like deep breathing or meditation. Tip: Avoid screens at least an hour before bedtime, as the blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep.
3. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep: dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Tip: Invest in a comfortable mattress and pillows that support your preferred sleep position.
4. Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. While alcohol might make you feel sleepy, it can disrupt your sleep cycle later in the night. Tip: If you're hungry before bed, opt for a light snack like yogurt or a banana, which contain nutrients that promote sleep.
5. Get Regular Physical Activity: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime as it may have the opposite effect. Tip: Aim for at least 30 minutes of moderate physical activity on most days, preferably earlier in the day.

Takeaway

As leaders, it’s essential to prioritize sleep as a critical component of our overall wellbeing strategy. By adopting these sleep hygiene practices, you can enhance your cognitive performance, emotional stability, and physical health—leading to more effective leadership and a more resilient, high-performing team. Remember, when you sleep well, you lead well.

If you’re interested in learning more about optimizing your sleep and improving your overall wellbeing, I’d love to connect and discuss how we can work together to enhance your leadership journey.

What steps will you take today to improve your sleep hygiene? Share your goals in the comments below!

Author Bio: Dr. Susy Best is an Executive Leadership Business Coach and Consultant, specializing in enhancing workplace wellbeing through visionary leadership, agility, and emotional intelligence. Connect with her on LinkedIn for more insights and support.