Why is it that we tend to prioritize our exercise, our eating habits, our skincare routines, etc, but not really our sleep? It is just as important as everything else we do for our bodies, yet we stick it last on the list. I have been getting very little sleep lately, either getting less than what my body needs or having very poor quality sleep. I am not the only one, apparently. Sleep issues are on the rise in the US, and even worse worldwide. Estimates indicate that between 50 million and 70 million Americans experience some form of sleep disorder, with insomnia being among the most prevalent sleep disorders. Approximately 30% to 40% of U.S. adults report symptoms of insomnia, with about 10% suffering from chronic insomnia. Women are more likely than men to experience sleep difficulties. In 2020, 17.1% of women reported trouble falling asleep most days or every day, compared to 11.7% of men. Similarly, 20.7% of women had trouble staying asleep, versus 14.7% of men.
I am not exactly sure what is contributing to my lack of shut eye lately, but I am sure it has something to do with my hormones, my screen usage, and even my diet lately. In fact, I got terrible sleep the night before a workshop last week and the difference in my ability to communicate was obvious. I couldn’t focus well, I didn’t have my normal pep in my step, and I was getting fumbled throughout the entire day. That serves no one well, not me, and certainly not our clients.
Leaders like you face even more unique challenges. Balancing administrative duties, supporting staff, ensuring positive client outcomes, working on your own development - it can all feel overwhelming. Amid these responsibilities, there is one thing you can’t afford to lose, and that is sleep!
Sleep and Mental Well-being: The Science Speaks
Sleep is not a luxury—it’s a necessity for physical and mental health. Research consistently highlights the connection between quality sleep and mental well-being:
• A study published in Nature Reviews Neuroscience found that insufficient sleep affects mood regulation, reducing the brain’s ability to manage stress and emotions.
• The CDC notes that adults who regularly get fewer than 7 hours of sleep per night are more likely to experience symptoms of anxiety and depression.
• Sleep also impacts decision-making and creativity—both essential for leaders. A 2019 study in Sleep Health revealed that even one night of poor sleep can impair problem-solving and leadership efficacy.
For those in leadership roles, these findings underscore the need to make sleep a non-negotiable part of self-care.
Listen to Your Body
While the recommended average for adults is 7–9 hours of sleep per night, it’s important to recognize that sleep needs vary. Some people thrive on 6.5 hours, while others may need closer to 9 to feel fully rested. Instead of rigidly chasing a specific number, focus on how your body feels.
Ask yourself:
• Do you wake up feeling refreshed most days?
• Are you able to concentrate and make decisions effectively?
• Do you notice heightened irritability or emotional sensitivity after poor sleep?
If you consistently feel off, it may be a sign to adjust your sleep habits.
A lack of sleep doesn’t just impact your mental well-being—it has significant effects on your physical health as well. Chronic sleep deprivation is linked to a higher risk of developing serious health conditions such as heart disease, diabetes, and obesity. Studies show that inadequate sleep disrupts hormonal balance, leading to increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satiety hormone). This imbalance can result in overeating and weight gain, which, over time, elevates the risk of metabolic disorders.
Sleep is also crucial for cardiovascular health. During deep sleep, your body undergoes vital repair processes, including reducing inflammation and lowering blood pressure. Without sufficient sleep, these restorative processes are interrupted, increasing the likelihood of hypertension and atherosclerosis. Furthermore, sleep deprivation weakens the immune system by reducing the production of cytokines—proteins essential for fighting infections and inflammation. This means that people who don’t get enough sleep are not only more susceptible to common colds and illnesses but may also take longer to recover.
Ultimately, prioritizing sleep is one of the simplest yet most impactful ways to protect and improve physical health.
Don’t Stress About Sleep
Ironically, stressing about sleep can harm your ability to get it. This is one of my problems. I wake up, then start calculating how much sleep I can still get if I fall back asleep right away…then continue to watch the clock and the sleep potential dwindle. This is known as “sleep anxiety,” worrying about whether you’re getting enough can make it harder to relax and fall asleep. Experts suggest shifting your focus to creating an environment conducive to rest:
• Establish a Wind-Down Routine: Consistent pre-sleep habits (like reading or meditating) signal to your brain that it’s time to rest.
• Create a Sleep-Friendly Space: Keep your bedroom cool, dark, and quiet. Limit screen use at least an hour before bed.
• Practice Mindfulness: Techniques like progressive muscle relaxation can calm the mind and body, helping you let go of worries.
Lead by Example
As a leader, your habits ripple through your team. Modeling a healthy relationship with sleep can help staff feel empowered to prioritize their own rest. Consider normalizing discussions about well-being, including the importance of sleep, during team meetings or one-on-one check-ins.
Things are likely very busy for you and your teams with the holiday season activities. But just remember to not over extend yourself. You don’t want to miss out on holidays because you made yourself sick! Remember, no one sleeps perfectly every night. Life happens—work stress, family commitments, or unexpected interruptions can disrupt even the best-laid sleep plans. The key is to aim for balance and self-awareness rather than perfection. Your ability to lead with clarity and compassion starts with taking care of yourself. By prioritizing your sleep and encouraging your team to do the same, you foster a culture where well-being is valued—and that benefits everyone you serve.
We will have a podcast and a meditation up in the next week all about sleep! Stay tuned!
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Sources:
1. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams.
2. CDC, Sleep and Mental Health, www.cdc.gov.
3. Nature Reviews Neuroscience, “The Impact of Sleep Deprivation on Emotional Health,” 2017.
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