When you do not get a good night’s sleep, what do you notice?
We’ve all been there—tired, foggy, and maybe a bit cranky after a restless night. It’s easy to brush off poor sleep as just part of the grind, not noticing its effects, especially in cultures that seem to celebrate sleeplessness as a badge of honor. But let’s face it: when we skimp on sleep, our decision-making skills take a hit, our patience wears thin, and mistakes seem to multiply. How can something that causes problems this big be ignored so consistently? Quality sleep isn’t just a luxury; it’s a fundamental pillar of effective leadership. Quality sleep is elusive in our modern world. By embracing mindfulness and prioritizing our well-being, we can enhance our self-awareness and emotional regulation, leading to better sleep and, ultimately, better leadership.
Choose to take these three simple steps for better sleep:
Over decades of working with professionals, the Institute for Mindful Leadership has found that the most common culprits interfering with your sleep can be significantly diminished if you are able to take 3 mindful steps:
- Turn off all electronics at least one hour before bed. This will significantly reduce blue light exposure, allowing your brain to unwind and prepare for a restful night’s sleep.
- Leave electronics outside the bedroom. This is a vital step in cultivating a restful environment that allows your mind to unwind and rejuvenate. When we choose to separate ourselves from the constant buzz of notifications, we grant ourselves permission to embrace self-care and disconnect from the demands of the day. Remember, prioritizing your health is a powerful act of leadership. If you occasionally must be reachable during the night, place the phone as far away from the bed as possible so you are not tempted to interact mindlessly with it.
- As you nestle into bed, begin to pay attention to the gentle rhythm of your breath. There’s no need to control it, just let it flow naturally. When your mind is pulled away from the breath and begins to go over your ‘to do’ list, or begins replaying a difficult conversation, be consistent about letting it go for now, and return your attention to your breath. Be patient with yourself but keep practicing in this way. You are training your mind to ease into sleep rather than worry the night away.
These simple mindfulness steps are not easy. You may have conditioned yourself to believe that you must be connected 24/7 but the toll on your brain and body is significant and that lifestyle is not sustainable. As stress increases, losing sleep often becomes one of the earliest signs that you need to make some changes. Sleep is not optional; your brain and your body need this time to cultivate resilience and prepare you for the next day. Be consistent and keep returning to these simple steps each night. Soon you will find yourself easing into sleep. Sweet dreams!
