How Better Sleep Leads to Better Leaders

When you look at an average day of what we need to achieve, it is impossible to imagine being able to get a full 8 hours of sleep. The pressures of running a business don’t start at nine and end at five. On top of that, there are family responsibilities, exercise, and with a little luck, a social life.

There are plenty of articles about successful leaders and people who survive on as little as 4 or 5 hours of sleep per night. This “successful leader” pressure makes us feel like we need to do the same. In reality, most of us need to sleep more. Eight hours is probably a luxury, but six hours is the minimum number of hours we require for a good night’s rest. According to the Center for Creative Leadership, 42% of leaders got 6 hours of sleep or fewer in 2017.

What Happens When We Don’t Get Enough Sleep?

There are both physical and mental effects when we become sleep deprived. In terms of our health, a lack of sleep can lead to hypertension, obesity, impaired immune function, cardiovascular disease, and even dementia.

The journal Pharmacy and Therapeutics published studies on sleep and its connection to the emotions. Scientists have found that those suffering from sleep deprivation were far more sensitive—they tend to express a very negative emotional response to a “mild stressor”. The studies also found that sleep deprivation can accumulate over time. This causes what some call “binge-sleeping”, or the crash and burn effect.

What Does a Sleep Deprived Leader Look Like?

A leader deprived of sleep isn’t a pretty picture. Here are some of the most common issues that occur when leaders don’t get sufficient sleep.

• Leaders are more impatient and are easily irritated. This behaviour impacts the office environment—but the leaders are unaware of the tension.
• After a sleepless night, leaders tend to be more abusive, and therefore employees are less willing to engage with them.
• There is a loss of presence when leaders don’t get enough sleep. Sleepy leaders tend to conduct meetings and deliver speeches without any motivation.
• Sleep-deprived leaders are less productive, may make poor judgement decisions, and more likely to make mistakes
• Leaders who don’t sleep enough are bad examples for their teams. Employees might feel pressured into working the same long hours, which then escalates the office problems.

So many more problems are associated with a lack of sleep.  Very often, the effects depend on the individual—some people become clumsy, while others are unable to present themselves well. If you have experienced any form of sleep deprivation, you will know how it impacts your leadership abilities.

How Can You Sleep Better So That You Can Lead Better?

Before you read on, the first thing you might have to do is change your mentality. As soon as you have been consciously active for approximately 16 hours, you become less effective. It will help if you learn that not only is it okay to sleep more, it is also necessary.

1. Get into a routine to sleep better

Getting a better night’s sleep requires a consistent sleep cycle—wake, light sleep, deep sleep, REM. Going to bed at the same time each night and getting up at the same time each morning allows your body to work through the cycles naturally.

2. Set the environment to sleep well

We do it for our children but seem to fail when it comes to ourselves. Make sure the temperature of the room is suitable, and you have the right amount of light and sound. You may like to take a bath before bed, drink herbal tea, or play white noise.

3. Use technology to improve sleep patterns

Many fitness wearables can monitor how much you sleep and what activities you do that help or hinder how you sleep.

4. Turn off the electronics to get to sleep easier

If possible, keep electronic devices well away from the bedroom. You don’t want the temptation to check email, play games, or have notifications wake you up. You should at least turn off your devices so that the blue light doesn’t disturb you.

5. Do not work in the bedroom

One last check of your emails will only lead you to think about it all night. It will help if you disconnect from work well before bedtime. Try to practice an activity that will destress you, such as mindfulness. If that’s not for you, read a novel.

6. Avoid caffeine and alcohol if you want to sleep better

You know that late-night coffees are going to keep you buzzing into the early hours. Alcohol, however, will reduce the quality of your sleep, even if you fall asleep faster.

7. Exercise at the right time for calm sleep

If you exercise before going to bed, you will likely stay awake for longer because of the additional oxygen and adrenaline. But exercise during the day will improve your sleep.

8. Know when you function better

If you work better in the evening, work longer but sleep for longer. On the contrary, if you are a morning person, go to bed earlier and make the most of getting up earlier.