Work-Life Balance: Why Leaders Who Sleep Well Perform Better
How Important is Sleep in Leadership and Work-Life Balance
As a business owner, I have realised the importance of quality sleep not just for my own health but also for my productivity at work and the productivity of my teams, both of which are essential for maintaining a healthy work-life balance. Matt Walker’s book, Why We Sleep: Unlocking the Power of Sleep and Dreams, has opened my eyes to the critical role that sleep plays in our overall health, work-life balance, and productivity. (If you haven’t read it, it’s well worth it).
An extensive study conducted by Walker on sleep reveals the negative impacts of sleep deprivation, which can lead to diminished cognitive function, worse decision-making skills, and decreased creativity. Not only are these effects damaging to an individual’s productivity, but they can also have long-term health consequences, even being linked to Alzheimer’s disease.
Walker asserts that sleep is the single most effective means of resetting daily brain and body health. This assertion is supported by findings from Harvard Medical School, which discovered that not getting enough sleep can have the same impact on reaction time as being under the influence of alcohol.
“Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life support system. Shortchange sleep, and you shortchange your life.” – Matt Walker,
How Leaders Can Achieve Work-Life Balance Through Better Sleep
As a leader, ensuring work-life balance begins with prioritising your well-being. One of the key aspects of maintaining balance is getting quality sleep. Leaders who sacrifice rest for work often experience burnout, stress, and poor decision-making. Instead, fostering healthy sleep habits can enhance both personal effectiveness and the well-being of employees.
Here are a few steps leaders can take to ensure work-life balance through improved sleep:
Set Boundaries: Avoid working late into the night. Establish a cut-off time for work and stick to it.
Lead by Example: Encourage employees to respect their personal time by demonstrating a healthy sleep routine yourself.
Promote Flexible Work Policies: Providing flexibility allows employees (and yourself) to maintain a sustainable schedule that supports work-life balance.
The Impact of Leadership on Employee Well-Being
Leaders set the tone for workplace culture. When leaders prioritise work-life balance, employees feel encouraged to do the same. Research published by the Society for Human Resource Management shows that organisations that prioritise employee well-being have higher levels of engagement and retention.
To foster a healthy work culture, leaders should:
Encourage Time Off: Ensure that employees take their allotted leave and avoid excessive overtime.
Recognise Employee Burnout: Identify signs of overwork and address them proactively.
Support Mental Health Initiatives: Promote stress management programs and create a supportive work environment.
Strategies for Leaders to Maintain Work-Life Balance
Beyond sleep, there are other crucial strategies that help leaders maintain a sustainable balance between work and personal life:
1. Prioritising Delegation and Time Management
Leaders often feel the need to handle everything themselves, but effective delegation is essential for avoiding burnout. By trusting your team and distributing responsibilities effectively, you free up time for rest and personal commitments.
Key delegation strategies:
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Assign tasks based on team members’ strengths and expertise.
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Empower employees with autonomy and trust.
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Use time management techniques such as the Eisenhower Matrix to prioritise urgent and important tasks efficiently.
2. Creating a Culture That Supports Work-Life Balance
A workplace that respects personal time leads to more motivated and engaged employees. Leaders should actively implement policies that support work-life balance, such as:
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Encouraging No-Meeting Days: Designate days with no meetings to allow employees time for deep work and reduced stress.
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Offering Remote or Hybrid Work Options: Allowing flexibility can significantly enhance work-life integration.
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Setting Clear Work Expectations: Encourage employees to disconnect after work hours and avoid sending late-night emails unless urgent.
Do's:
- Establish a regular sleep pattern. Going to bed and waking up at the same time every day, especially on the weekends, can help regulate your body’s internal clock and enhance the quality of your sleep.
- Create a sleep environment that is favourable to sleep. This includes maintaining a dark, quiet, and chilly space. Invest on comfy bedding and pillows, and try utilising a white noise machine to help block out external noise.
- Before night, practise relaxation techniques such as yoga, deep breathing exercises, and meditation to help you unwind and calm your mind.
- Regular exercise can increase the quality of your sleep; but, strenuous activities too close to bedtime can interfere with sleep.
- Caffeine and alcohol can interfere with sleep, so it’s crucial to restrict or avoid them, especially in the hours preceding up to bedtime.
Don'ts:
- The blue light emitted by electronic devices before bed can inhibit the production of the sleep hormone melatonin, making it more difficult to fall asleep. Avoid using electronic gadgets within a few hours of bedtime.
- Heavy meals before bed can create discomfort and indigestion, making it more difficult to fall asleep and remain asleep. Large meals should be avoided at least two hours before night.
- While brief naps can be useful, especially for people who didn’t get enough sleep the night before, taking long naps can interfere with your nighttime sleep. Limit midday naps to 20-30 minutes.
- Avoid utilising your bedroom as a workspace, as it can impair your ability to unwind and go asleep.
- Although watching television can be a pleasant activity, it is recommended to avoid doing it in bed, as it can hinder your ability to fall asleep.
In conclusion, maintaining appropriate sleep patterns is crucial for achieving a high-quality night’s rest. By adhering to these dos and don’ts, individuals can maximise their sleep and reap the benefits of enhanced productivity, creativity, and health. As leaders, it is crucial to promote healthy sleep habits and emphasise the well-being of our employees in order to foster a culture of productivity and health inside our enterprises.
References:
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
- National Sleep Foundation. (n.d.). Quick Sleep Tips. https://www.sleepfoundation.org/
- American Academy of Sleep Medicine. (n.d.). Sleep Hygiene. https://aasm.org/
About the Leader
Justin Pavsic
Chief Executive Officer
Justin Pavsic, Co-Founder and CEO of Staff Domain, is an innovative leader in offshore outsourcing who has transformed an industry–once defined by cost-cutting–into one prioritising positive employee experiences and organisational culture.
Since founding Staff Domain in 2018, Justin has driven the company’s rapid global expansion by hiring and offshoring top talent from the Philippines and South Africa. Known for his calm demeanour and quick problem-solving skills, his deep understanding of building and leading international teams has made him a trusted advisor to hundreds of companies globally.
A true global citizen and business leader, he founded and led companies in Papua New Guinea, Australia, and the United States, and now extends his impact to the Philippines and South Africa. Seeing how great job opportunities positively impact people’s lives, his central mission is to uplift communities through education and employment and help connect global companies with highly-skilled talents.
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