The myth is that executives don’t sleep. The truth is that a lot of them do. And one big reason why is that the same good sense and discipline that got them to where they are—also gets them to sleep. They know it is not okay to steal hours from the night because we mismanaged the day. In fact, a good night’s sleep is the best road to the clarity and energy we need to make sure we manage the next day better.
We all know by now that lack of sleep does more than muddy the mind and wreck our day. The authors of this study of 35,000 CEOs, HBR’s Hougaard and Carter, point out that there are all kinds of terrible health effects associated with too little sleep, including but not limited to dementia and Alzheimer’s Disease.
This time of crisis cuts both ways on our sleep. Some people are sleeping more and better because they are spared certain pressures, e.g., commuting, what to wear, other people, and so on. I have also heard it said that everyday issues seem smaller and not as worrisome now that some really big issues are on our collective minds. ‘We are in this together’ helps some people sleep better, but not all. For some, because we don’t exactly have to get up, there is actually an increase in REM sleep now. This means that some pretty hairy dreams, fed by our circumstances, can interrupt our Zzzzs.
Not all executives sleep like an executive and, besides, Hougaard and Carter say it is a trainable skill for everyone, executive or not. So here are some of their tips:
- “Catch the melatonin wave.” The window of opportunity for an easy sleep is when you start to feel drowsy around 10-11pm.
- “Avoid Screens.” Come on, you know that. Cut it out.
- “Enjoy only perceptual activities 60 minutes before bed.” Not activities that require conceptual thinking like intense conversations. They did not mention the other thing you might be wondering about. I would imagine whether it is perceptual or conceptual depends on how you go about it.
- “Avoid eating two hours before bed.” What? Yeh, I’m sorry, activates blood and sugar flow, keeps us alert and awake. That’s what they said.
- “Practice five minutes of mindfulness when you go to bed.” Of course.
See instructions on my website, “The Breathing Room” in “Complimentary…” box pulldown at madelainweiss.com
Stay safe, and sleep well,
Madelaine
Actually, one can problem solve in one’s sleep. It can be a creative time — the brain works and solve problems for part of the night. So being asleep helps the mind and body. And without sleep, the brain can’t do some of its best work including resting to gather insights!
Good point, Karen, depending on what stage of sleep you are problem solving in. Here’s a nice little article on that: https://www.themuse.com/advice/the-sciencebacked-way-to-solve-problems-when-youre-still-halfasleep
Routines from person-to-person differ, I think. Some people like to have the TV on in the background , sort of semi-watching or -listening to Jimmy Kimmel and Late Night shows to get into sleep mode, and some people will turn on a TV as soon as they wake up to start the day with a cup of coffee. I’m told some people even have an automatic radio or TV blast as an alarm clock. Not me. But for each of us, those habits get hardened into felt need requirements instead of mild preferences or preps. I wonder whether or not trying to devise and adhere to advisory prescribed “best” rules and routines about melatonin windows, screen time, late night snack’s, or (ahem) frisky intimacy play before nodding off will be as challenging as other self-modification habits that produce only temporary rather than enduring results? The proverbial road to Hell is paved with Failure tombstone markers of novel diet fads, sobriety pledges, etc., that invite further self-reproach and -disappointment.
“Hardened habits,” as you say are key here, Steven. Part of us thinks, well I’m still here aren’t I, so it must be okay. And maybe it is — okay. But maybe there is a better way that would feel and be even better. I know you know we don’t know what we don’t know. Thank you for writing. Seems “sleep” hits a nerve. Good for us all to know.