Sleep is a competitive advantage CEOs can’t ignore.
Whether it’s economic uncertainty, tariffs, cybersecurity risks, talent retention, customer relationships, being a brand steward, raising capital, or managing shareholders, CEOs have no shortage of factors that can keep them up at night. And with so much at stake, sleep is, unfortunately, the thing that is pushed aside. But that tradeoff comes at a steep cost.
Sleep is the invisible multiplier behind sharper decision-making, a more impactful executive presence, higher output, improved immunity, and long-term leadership sustainability. Yet sleep deprivation remains rampant in the workplace, leading to substantial individual and organizational costs, including:
- A 29% increase in mortality risk
- 71% of employees calling in sick due to poor sleep
- Fatigue costing employers between $1,200 to $3,100 per employee annually in lost productivity
In an age of rising burnout and intensifying competition, prioritizing sleep isn’t a personal luxury. It’s a competitive advantage. A commitment to restoration and recovery elevates performance at the top and sets a cultural tone that sifts through the organization, ultimately impacting morale, productivity, talent management, and even profit. Here are seven healthy sleep hygiene habits practiced by highly effective CEOs:
1. They Don’t Let Tomorrow’s Decisions Live In Today’s Brain
Whether prepping for investor calls, navigating a crisis, or reflecting on a tough quarter, mental clutter accompanies CEOs into the night. Left unchecked, this loops into stress, anxiety, depression, and restlessness. Instead of letting unresolved thoughts run wild, leaders can offload them before bed. They can journal, create voice notes, or jot down ideas, to-dos, and mental loops, closing the browser tabs of their minds. This nightly “mental download” frees up cognitive bandwidth and signals to the brain: it’s time to rest.
2. They Treat Their Environment Like A Formula 1 Pit
To optimize performance, F1 drivers rely on pit crews that operate with precision and speed. One misstep in that environment can cost their team the race. CEOs can apply the same mindset to their sleep environment. They can engineer it for recovery with the same detail they bring to boardrooms: blackout curtains, cool temperatures, digital sunset hours, and zero tolerance for clutter or noise. Their bedroom isn’t a second corporate office. It’s a recovery and performance chamber.
3. They Practice Light Discipline
Light isn’t just illumination. It’s biological information. Research published in Chronobiology International shows that exposure to natural light in the morning synchronizes your body’s circadian rhythm and improves your alertness, mood, and productivity. On the other hand, exposure to blue light from screens at night tricks your brain into staying alert when it should be winding down.
You can practice ideal light discipline by starting your day with 10–20 minutes of natural sunlight and ending it with dim, warm lighting. Treat light like a lever: when pulled with intention, it can elevate your performance or protect recovery so you can be at your best each day.
4. They Synchronize Their Internal Clock Like Their Calendar
One of the biggest detriments to sleep (and overall performance) is “social jet lag“: misaligned sleep schedules from inconsistent routines, not international travel. The solution starts with consistency. Just as leaders guard their time with calendars, they can guard their bedtime and wake-up times with the same discipline, even on weekends.
5. They Engineer A Downshift Routine
After 12 to 14 hours of intense focus on meetings, daily issues, and more, a body and mind in high gear won’t power down with a flick of the wrist. High-performing leaders craft intentional downshift routines to transition from performance to recovery mode. That might mean putting away devices, stretching, journaling, or reading. Think of it like a pre-flight checklist: without it, takeoff (or, in this case, sleep) is shaky at best.
6. They Eliminate The Margins That Steal Sleep
The margins between winning and falling short are thin in business and sports. Sleep is no different. Small behaviors like late-day caffeine, last-minute emails, mentally stimulating media, or poor personal relationships can quietly erode sleep quality. Like companies conduct operational audits, effective leaders audit their evenings and daily behaviors. They identify and eliminate micro-habits that cost them rest and recovery.
7. They Strategically Leverage Technology
Technology can hinder sleep or improve it. The difference lies in its deliberate use. Leaders can now turn to wearables and wellness tech to monitor their sleep patterns, heart rate variability, recovery cycles, and much more. This data isn’t for obsession; it’s for optimization. By identifying trends, you can make subtle shifts in your behavior that compound into better sleep and, ultimately, better leadership.
Better Sleep, Better Leadership
CEOs are high-performance athletes in different arenas. Their arena doesn’t require jerseys but still demands stamina, resilience, and clear thinking. And just like elite athletes obsess over recovery to perform at the highest levels, so must modern leaders. Optimizing sleep isn’t about perfection. It’s about consistency. When executed correctly, it creates a ripple effect: better energy, decisions, and business outcomes. Sleep is one of the most underutilized leadership tools available in a world that often celebrates hustle over health.
