Should leaders pay more attention to the quality and quantity of their sleep?
This is the second in what might become an occasional series. It’s mostly come about because so many of my coaching clients are mentioning issues around health and wellbeing at work and in how it impacts their leadership. Perhaps it’s just that I’m writing in the winter-time. Nevertheless, with so many people of all ages and experience levels, and in different working sectors mentioning it, there might be something worth giving at least a little attention to. (Click here for my ‘Wellbeing’ tag to read related articles)
How well do you sleep?
And how does the quality of your sleep affect your ability to lead and function at work?
I’m convinced that way back in the mists of time, one of my ancestors volunteered our whole family to be the nighttime guardians of our tribe. We would stay up into the small hours of darkness, patrolling the borders, bravely investigating the slightest sound and, whilst watching the stars at about 4am, have the kind of interesting ideas that would really get our pulse racing.
Nowadays, that’s still a pattern that I can fall into, even when I don’t want to. And it makes me really, really tired in the daytime!
I noticed that being tired when I was trying to work had an impact that was way out of all proportion. I would miss the signals that a colleague needed my support. I would fail to spot that we were about to make a bad decision at the board. And I would produce poor-quality work that often needed revision.
My productivity, health and relationships in and out of work, all suffered. So I decided to do something about it, and got curious about what helps people sleep (and what doesn’t).
For lots of us, especially those who aren’t exactly ill, but maybe just aren’t as well as we’d like, sleep seems to be right at the heart of that wellness. If sleep is wrong, it can seem especially difficult to make improvements in any other aspects of our wellbeing and in our ability to deliver everything we want to.
So I thought I’d do a little research.
Good grief! – there is an awful lot of writing and stuff about this (there are even Sleep Coaches – see this link!). I don’t think I want to add too much to all of that writing. In part, because it’s not my area and also because what worked for me, may not be the same for you.
In terms of what currently makes a real difference to my own sleep though, there’s a few things I can’t help wanting to mention because their positive impact is so high.
Don’t take these as a solution for your own sleep needs. Rather, see them as a jumping-off point for your own experimentation. Here’s my current sleep-assisting strategy:
- Ban electronics from the bedroom. I joined the library and only read paper-based books in bed now. I got a stand-alone alarm clock (no-tick and with a read-out that can go entirely black). I also got a notebook for all my great 3-4am ideas.
- Get up at the same time as often as possible.
- Don’t eat after 8pm. At all.
- If you feel a late night coming on, try a herbal tea at bedtime, especially anything with valerian in it
- Have a very slick productivity process, especially something that is good at quickly and easily capturing your “To-Do’s”. I’ve written before how I’m a big ‘Getting Things Done’ (GDT) fan (see this non-affiliate link), and I’ve also used paper and app-based systems to help implement that. I currently use an IoS/Mac-only app called Things – see here
In the end, most of the useful stuff I got came from just a couple of different sources, both of which are also good reading around the subject:
- An article in The Guardian featuring the work of Hugh Selsick, a South African psychiatrist who runs the Insomnia Clinic in Bloomsbury – see this link;
- An article from the slighty batty but dedicatedly self-experimental Tim Ferriss, which at the time of writing was still available here – and if that link no longer works, google: “tim ferriss 5-tools-for-better-sleep.pdf”.
It’d be great to know about your own sleep patterns and how or if tiredness affects you at work – and what you’ve done or are doing about it. As usual, please leave me a comment if they’re still open below, or tweet me @NickRobCoach.