Unleashing Your Executive Edge: Mastering Sleep for Peak Performance
As leaders in the manufacturing industry, you’re constantly juggling deadlines, meetings, and unexpected challenges. In this article, we’ll delve into the critical role of quality sleep for executives and business professionals. From expert tips to personal insights, discover how optimizing your sleep can enhance decision-making, resilience, and overall business success. Learn how to become better at juggling deadlines and handling all the curveballs that life throws your way. As someone who’s battled occasional bouts of insomnia myself, I get it — quality sleep isn’t just a luxury; it’s your secret weapon for staying sharp and on top of your game.
Why Quality Sleep is Your Superpower
Research, including insights from renowned sleep guru Dr. Matthew Walker, underscores that consistent, quality sleep is the foundation of stellar executive function. Think of it as your brain’s daily tune-up session, crucial for decision-making, creativity, and navigating those high-stakes boardroom battles with finesse. Utilizing the insights below can help you improve your sleep and by-default your business mojo!
The Impact of Poor Sleep on Your Business Mojo
Ever notice how your productivity and thought clarity takes a nosedive after a rough night? You’re not alone. Fatigue from poor sleep doesn’t just mess with your mood; it messes with your executive function. It zaps your ability to think strategically, manage stress, and connect with your team — all vital for steering your business toward success.
Hacks and Tricks from the Sleep Masters
- Rise and Shine Like Clockwork: Your brain loves routines. Stick to a consistent sleep schedule to optimize your brainpower. It’s like giving your brain a high-five every morning for a job well-rested. I know it’s hard to sometimes stop scrolling or turn off the TV, but if you want a good night’s sleep, you have to be brutally protective of your nighttime routine and bedtime.
- Embrace the Dark Side: Dim those lights an hour before bed. Dr. Walker suggests this helps your brain ease into sleep mode by boosting melatonin production — your body’s natural sleep signal. This is another great reason to stop scrolling. If you do stay on your phone late at night, add a blue-light blocking screen protector. Additionally, most phones offer a night mode or blue light filter setting that automatically reduces blue light emission after a specified time each night.
- Cool as a Cucumber: Keep your sleep sanctuary chilly (around 65-68°F). It helps your body drop its core temperature, signaling bedtime bliss. Add cozy socks or a fluffy blanket if you need to dial up the snug factor. If you sleep hot, checkout the new hi-tech cooling materials that are now integrated into comforters and pillows, which can enhance comfort and promote a deeper, more restorative sleep.
- Nix the Nightcap: Sure, that glass of wine feels like a relaxing send-off to dreamland, but alcohol is a sleep saboteur. It disrupts your sleep cycle, leaving you groggy instead of refreshed. It can also trigger headache’s the next day which will definately make your day a little worse. If you do have a drink, explore innovations like Drop It Wine Drops, which can be added to wine to reduce the sulfites that may contribute to headaches or hangovers, allowing for a more enjoyable evening and better sleep afterward.
- Caffeine Curfew: Love your morning cuppa? Dr. Michael Breus warns that caffeine’s effects linger longer than your midday slump. Aim to cut off caffeinated delights by noon to avoid late-night jitter fests. After 2pm each day, you should switch to decaf or try something that provides a natural energy boost such as Ka’Chava or cool new adaptogenic muchroom drinks.
- Move it, Move it: Can’t sleep? Don’t toss and turn. Get up and do something low-key until your eyelids droop. It helps break the “can’t sleep” cycle and reprograms your brain to see your bed as a snooze sanctuary. I personally find putting on a Nidra Yoga youtube video when I’m not sleepy or my mind is spinning really helps calm the mind and relax the body.
- Set the Stage for Sleep: Craft a pre-sleep ritual that tells your body it’s time to wind down. Whether it’s a chapter of your favorite book or a few moments of zen, consistency is key. I personally enjoy an evening session of qigong or yoga as it really helps me relax and take my mind off the stresses of the day.
- Tech Timeout: Make it a habit to put on blue-light blocking glasses a few hours before bed each night. Blue light from screens messes with melatonin levels, making it harder to drift off and the glasses will cover everything from your house lights, tv, cell phone and more. Cover up all the annoying little lights in your room with a piece of tape. Use blackout curtains if you have light shining in your windows. The goal is to make your room to be as dark as possible.
- Mindful Moments: Dive into relaxation techniques like deep breathing or mindfulness meditation. Dr. Shelby Harris recommends these to calm your mind and cue your body for a restful night ahead. To fall asleep quickly, practice the following breathing pattern – inhale deeply through your nose for a count of four, hold your breath for seven, then exhale slowly through your mouth for eight. Consistent practice of this technique over a few days can help you begin to fall asleep much faster and fall into a more restful sleep quickly.
My personal Journey to Better Zzz’s
I use a lot of the tools listed above, but one additional thing I dealt with was obstructive sleep apnea. Speaking from personal experience, tackling my apnea with a Mandibular Advancement Device (MAD) was a game-changer. It’s leveled up my focus, decision-making chops, and eliminated my brain fog. If you fear you have apnea, get a sleep study done, it is worth it to get it treated. Trust me — good sleep isn’t just a luxury; it’s your secret weapon for leading with clarity and kicking business goals.
Sleep Your Way to Success
In a nutshell, quality sleep isn’t negotiable for high-octane execs. By mastering your sleep game with these expert-backed tips, you’re not just leading your team — you’re leading with gusto, resilience, and a sharp mind ready to conquer any challenge that comes your way.
Anjela Mangrum, the founder of Mangrum Career Solutions, is a trusted authority in executive recruitment for the manufacturing industry! She’s dedicated to matching top-tier candidates with rewarding opportunities in the field. Connect with her on LinkedIn and join the MCS LinkedIn group for the latest in manufacturing recruitment news and trends. Let’s partner in your hiring success!