Dear Sleepless Leader: Understand the Biology Behind Your Night
“You need to get more sleep.”
This isn’t ever really something you need to be told — not because you get enough, but because your sleep deficit or insomnia has become so chronic that you’ve accepted it.
In a 2017 study, 42% of leaders surveyed reported getting 6 or fewer hours of sleep a night. While it’s become “normal” to borrow from sleep and squeeze as many productive hours out of the day as possible, it has snowballed into a dangerous habit that is hindering your abilities more than you know.
Though counterintuitive, spending less time working and more time resting can make you a better leader. The real question is how do you make this change?
The Science Behind Sleep
It’s easy to get bogged down in the details. Do I really need 8 hours of sleep per night, or will 7 do? Does what time I go to bed make a difference? What about my habits leading up to sleeping? These are all very valid and common questions. First, let’s look at the science. The duration and quality of sleep you get can impactbrain, heart, and lung function and increases the risk of health problems. Insufficient sleep can contribute to immune system issues and a variety of disorders including obesity and depression. An adequate night’s sleep includes both non-REM and REM — or rapid eye movement — sleep that occurs in 90-minute cycles. REM sleep helps with long-term memory retention, and non-REM sleep lets your body repair tissues and strengthen your immune system. It’s recommended for adults to get four to six cycles of sleep each night. From increased screen time to more demanding workloads, many of today’s leaders are doing all of the things that impede doctor recommendations.
So, What’s Keeping You Up At Night?
Even if you understand the benefits of rest, you still can identify as a sleepless leader. You might consider yourself an overachiever: someone who wakes up at 4 a.m., cutting into your sleeping hours to get a head start on the day. Maybe you are an insomniac, going to bed early but tossing and turning as the stressors of work keep your brain spinning. You could even be doing everything right at night and sleep well but still not feel rested when you wake up. The hard truth is that much of your nighttime success has a lot to do with how much you take care of your mind and body throughout the day. High carbohydrate intake is associated with reduced sleep quality, so be mindful of what you’re consuming. We recommend lowering alcohol intake when possible as it can impact neurotransmitter systems that regulate sleep. Though a staple in many busy executive’s days, caffeine inhibits melatonin enzyme receptors — it doesn’t just wake you up, it prevents your body from naturally becoming tired. From moving your body enough (yes, exercise) to reducing screen time in the hours leading up to bed, you must satisfy your biological and physiological needs to become a stronger leader during the day. Finding the root of your struggles is step one.
Find Modern Solutions
Despite our best efforts, it can still feel impossible to improve our sleep quality. That’s when it’s time to turn to innovation and advancements for help. Try using smart technology like Rise Science or Oura ring to track your sleep quality and quantity. This technology can validate your concerns with accurate sleep data and help direct you toward a better night’s sleep. If you struggle with falling asleep, invest in a sound machine or blackout curtains to capitalize on your circadian rhythm. If you’re concerned with snoring or sleep apnea, researchers found that mouth-taping improved the severity for individuals with mild obstructive sleep apnea. You can even take magnesium or beyond-organic CBD supplements like Noma to help decrease cortisol levels and better sleep. Experiment with different combinations of these remedies, and look for an improvement in both your sleeping and waking hours.
Needing sleep isn’t a weakness — it’s a biological necessity there to help you reach your full potential and do your best work. By combining sleep knowledge with modern hacks, you can improve the quality of your 24 hours. Think about what you already accomplish without enough sleep every day, and just imagine what you could do with a full tank of energy?
