How to protect your sleep under pressure
Sleep is not just about getting enough rest for the next day. Sleep is a fundamental healing process.
Several years ago, I carried out an unconscious experiment – one I do not recommend. For about three years I operated on roughly three hours of sleep a night. You might wonder if I made up for that deficit with daytime naps or weekend lie-ins, but no. I worked from 6am to 3am during the week and then partied until dawn at the weekends.
The inevitable crash was plain to see. One day, in my early 30s, my prime, I woke up cemented to my mattress, unable to get out of bed. What followed was an intense period of recovery, which proved to me that sleep is far more valuable than I had ever realised. The initial recovery from burnout took three months. That was just enough to function in the world again. I went into total retreat, disconnected from social media, stopped working and withdrew from friends, family and the outside world. During that time, I mostly slept. My extreme lifestyle needed an extreme recovery. The second phase took another two years as I learned how to live within my limits in a healthy way. One of the first lessons was to protect my sleep. I had learned first-hand the consequences of not sleeping and was determined to respect it as the precious resource it is.
You may not be pushing your sleep limits as hard as I did, but in times of heightened stress and pressure your body still needs good quality rest. You are not designed to be “on” all the time. Like nature, which has periods of dormancy leading to renewal, your body requires cycles of switching off. Sleep is where your cells renew themselves, where repair and detoxification happen. It is a non-negotiable part of sustaining health, energy and clarity. For leaders, protecting sleep is not indulgence — it is a foundation for clear thinking, strong decision-making and the presence your team relies upon.
If you are under pressure, here are some ways to protect your sleep and ensure good quality rest. You do not need to adopt them all at once. Choose what feels most useful for you now and experiment with the results.
Before you sleep
Find your natural sleep rhythm and stick to it
Each of us needs different amounts of sleep, and we all have an optimum time to go to sleep and wake up. Spend a week exploring yours. How many hours feel right for you? When do you naturally wake up? What is the best time for you to be in bed? Once you identify your rhythm, protect it as much as possible. Even small shifts away from it can have a noticeable impact.
Create an evening routine
Our bodies are designed to respond to fading light. Now, artificial lighting and blue light from screens keep us alert long into the evening. An “electronic sundown” helps you reset. Turn off your devices 90 minutes before bed and replace them with calming rituals: a warm (not hot) Epsom salt bath, reading a printed book, herbal tea, gentle stretching, or Savasana. If you have LED ceiling lights, switch to low lamps or candles in the evening.
Remove technology from the bedroom
Either switch your smartphone to airplane mode or, better still, keep it outside the bedroom altogether and use an alarm clock instead. Even a faint LED standby light can suppress melatonin production, interrupting sleep quality.
Reduce stimulants
Limit caffeine to before lunchtime. Alcohol and nicotine may seem to relax you, but both interfere with sleep quality.
When you go to sleep
Keep your room cool
Your body needs to cool down in order to fall asleep. Lower the heating, open a window slightly or use lighter bedding if necessary.
Support your body with pillows
Side sleepers: pillow under your head and one between your knees.
Back sleepers: a lower pillow under your head and one under your knees.
Stomach sleepers: a flat pillow under your head and one under your abdomen.
Try Yoga Nidra
Yoga Nidra, or Yogic Sleep, is a guided meditation practice that induces deep rest and has been shown to improve sleep quality. Listening to a short recording before bed can help release tension and calm the mind.
Use essential oils
Lavender, bergamot and vetiver are particularly supportive. Rub a few drops into the soles of your feet, sprinkle some on your pillow, or use a diffuser in your bedroom before bed.
Practise the 4-7-8 breath
This technique, pioneered by Dr Andrew Weil, is a powerful way to help the body move into a sleep state.
- Place your tongue against the ridge behind your top front teeth and exhale fully.
- Inhale quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale through your mouth with a “whoosh” for a count of eight.
- Repeat three more times.
Final thoughts…
It can be tempting to believe that cutting back on sleep buys us more time. The truth is the opposite, chronic lack of sleep narrows perspective, erodes decision quality and leaves us reactive at the very moments we need to remain calm and clear. Protecting sleep is protecting leadership. It is what enables you to think strategically, to hold space for your team, and to lead with resilience through uncertainty.
Treat your sleep as one of the most valuable assets you have – because it is.
