Sleep Well, Lead Well: Why Rest Is Your Leadership Superpower

We’ve all heard it before: “I only got four hours of sleep last night!” In some circles, it’s almost a badge of honor, as if running on fumes somehow proves dedication or grit. But let’s be honest—how many great decisions happen when you’re running on empty? Sleep isn’t just a luxury; it’s essential for effective leadership.

As leaders, we rely heavily on the prefrontal cortex, the part of the brain responsible for things like strategy, decision-making, and collaboration. And here’s the kicker: while other parts of your brain can “power through” exhaustion, the prefrontal cortex absolutely cannot. Studies even show that staying awake for 17 to 19 hours has the same effect on your performance as being legally impaired. After 20 hours? Your performance and decisions are at the same level as if you were intoxicated (see here).

So what does this mean for leadership? It’s easy to see how lack of sleep can derail it. Let’s dive into how sleep (or the lack of it) impacts our leadership—and what we can do about it.

Communication

It Starts with Boundaries
Leaders set the tone for communication, but sleep-deprived communication often leads to poor choices—confusing messages, impulsive decisions, or an “always-on” culture that burns everyone out.

• What You Can Do: Skip the late-night emails or texts. Use delayed send so your team isn’t tempted to respond after hours. This small boundary can help shift the culture toward healthier communication habits.

• For On-Call Teams: Try a red-yellow-green strategy for overnight issues. Emergencies (red) require immediate action, yellow issues need monitoring, and green can wait until morning. This way, your middle leaders can sleep knowing they’ll only be contacted if it’s critical.

Judgment

Clear Heads Make Better Decisions
Good judgment is at the heart of effective leadership—but it’s one of the first things to go when we’re tired. Sleep is the fuel that allows us to weigh options, foresee consequences, and make thoughtful decisions. Without sleep, you’re more likely to make reactive, short-sighted choices. Protect your rest to protect your ability to lead with clarity.

People-Centered Leadership

Strengthening Integrity, Belonging, and Growth
People are the heart of our leadership and thrive when leaders are well-rested. Why? Because leadership is relational, and relationships need emotional intelligence, patience, and energy.

• Integrity: A clear mind helps you approach situations with fairness and honesty.

• Belonging: When leaders prioritize their own well-being, it creates a culture where people feel cared for and connected.

• Adaptability: Change is easier to navigate when you’re rested and ready to respond creatively.

• Growth: Leaders who encourage their teams to rest foster environments where employees can think big, innovate, and thrive.

Resilience

Rest is the Ultimate Recharge
Resilience isn’t about toughing it out; it’s about bouncing back. Sleep is the foundation of recovery, helping leaders handle challenges without burning out. When your employees can bounce back rested and resilient, they will perform at their best.

Executing and Achieving Goals

Rested Leaders Get Results
Big goals require focus, energy, and strategic thinking—all of which depend on a well-rested brain. Tired leaders risk missing the mark, either by losing sight of the big picture or making avoidable mistakes.

Rest = Results
Clear-headed decision-makers create better strategies and execute them more effectively. Encourage rest, and watch productivity improve across your organization.

How to Build a Culture of Rest

Let’s face it: sleep isn’t just a personal issue—it’s a leadership and organizational one. In 2025, maybe it’s time to stop glorifying the grind and start valuing rest as a critical part of success. Here’s how you can model and encourage healthier habits:

1. Lead by Example: Show your team it’s okay to disconnect after hours. Share why rest matters to you as a leader.

2. Offer Flexibility: Give employees room to balance their schedules and prioritize rest when they need it.

3. Invest in Wellness: Provide resources like sleep workshops, mindfulness programs, or even nap spaces to promote rest.

4. Shift the Narrative: Stop equating productivity with long hours. Celebrate achievements that come from smart, focused work—not burnout.

The Takeaway

A successful leader is a healthy, well-rested leader. When you prioritize sleep, you’re not just taking care of yourself—you’re taking care of your organization.

So ask yourself: How can you create space for rest in your life and your team’s? What could you accomplish if everyone operated at their best? The possibilities are endless.

Sleep well. Lead well.