Most leaders do not get enough sleep. Leaders I work with often wear our busy schedules like a badge of honor. We juggle back-to-back meetings, navigate complex organizational changes, and carry the weight of ensuring our teams feel supported, included, and heard.
I hear this phrase all too often, “I am crazy busy!” as a badge of honor.
Despite good intentions, I frequently see brilliant, empathetic leaders running themselves into the ground. They pour so much energy into advocating for others that they leave nothing in the tank for themselves.
When stress levels spike, the very first thing to suffer is usually our sleep. We lie awake at night rewiring conversations in our heads, wondering if we did enough, or worrying about the next day’s challenges. But leadership requires empathy, emotional intelligence, and clear decision-making—all skills that deteriorate rapidly when we are exhausted. To lead others effectively, we must first learn to lead ourselves.
If stress is keeping you awake, it’s time to pivot your approach to rest. Here are three critical strategies to help you reclaim your night.
1) Everyone Needs 7 Hours (Yes, You Do Too)
How many times have you heard a fellow executive boast, “I only need four or five hours of sleep a night, I’m built differently”?
You may think you are the exception, but you are not. The data tells us that the vast majority of human beings require between 7 and 9 hours of sleep for optimal cognitive and emotional functioning. When we skimp on sleep, we sabotage our ability to lead inclusively. Sleeping less than four hours is like being drunk at work. Sleep deprivation directly impairs the prefrontal cortex—the part of the brain responsible for regulating emotions, managing biases, and showing empathy. When you are running on empty, you are far more likely to make reactive decisions, misread team dynamics, or unintentionally micro-manage.
Prioritizing seven hours of sleep isn’t a luxury or a sign of weakness. Sleep is a foundational leadership responsibility. Think of it as essential preparation for your job. If you wouldn’t walk into a high-stakes board meeting without reviewing the numbers, don’t walk into your workday without giving your brain the rest it needs to perform. Your team deserves a leader who is fully present, focused, and emotionally grounded.
2) Put Your Phone to Bed Too
The boundaries between professional and personal life have completely blurred. It is incredibly tempting to check email one last time from your pillow or scroll through news and social feeds as a way to unwind.
But our smartphones are empathy-killers at night. Not only does the blue light emitted by screens actively suppress melatonin production—tricking your brain into thinking it’s still daylight—but the content we consume activates our stress responses. Reading a late-night email from an unhappy client or reviewing a stressful budget update triggers a hit of cortisol and adrenaline. Your body goes into a mini fight-or-flight mode, making deep, restorative sleep virtually impossible.
To build a healthier boundary, give your phone its own bedtime. Establish a rule that all work devices are plugged in and put away at least 30 to 60 minutes before you intend to sleep. Ideally, charge them outside of your bedroom. If you use your phone as an alarm clock, invest in an old-school digital clock instead. By physically removing the temptation to check in on work, you give your brain the psychological permission it needs to disconnect, decompress, and transition into a peaceful state.
3) Keep Consistent Sleep Routines
As Dr. Matthew Walker’s research in Why We Sleep recommends, consistency is critical for healthy sleep. When leadership gets chaotic, consistency is our anchor. Yet, many leaders treat their schedules like an accordion—stretching their waking hours late into Friday night and trying to catch up by sleeping in until noon on Sunday.
This flip-flopping wreaks havoc on your internal biological clock, causing a phenomenon known as social jetlag. Your body thrives on predictability. Going to bed and waking up at the same time every day—yes, even on the weekends—is one of the most effective ways to combat chronic stress. A predictable routine trains your circadian rhythm, signaling to your brain exactly when it is time to release sleep hormones and when it is time to wake up energized.
Create a simple, calming wind-down ritual that signals to your body that the workday is officially over. This could involve reading a physical book, practicing a few minutes of deep breathing, journaling to empty your mind of lingering to-do lists, or stretching. Whatever you choose, stick to it. Consistency breeds comfort, and comfort reduces the physiological impacts of leadership anxiety.
You cannot pour from an empty cup. True allyship and inclusive leadership require sustained energy, patience, and deliberate focus. If you are chronically exhausted, you cannot show up as the champion your team needs.
Taking control of your sleep is an act of self-care, but it is also a powerful commitment to your organization. This week, challenge yourself to honor your boundaries. Commit to your seven hours, tuck your phone away early, and keep your routine steady. Your mind, your health, and your team will thank you for it.
Your Next Pivot Point
Are you ready to stop checking boxes and start changing systems? The future is inclusive, and you don’t want to be left behind as a future leader. That is why I offer a free allyship training for you and/or your organization by subscribing to our weekly, no-spam newsletter. You can catch new thought leadership in my Allyship in Action podcast interviews, too.