Managers: 5 Sleep Hygiene Techniques that are Guaranteed to Work 

Guest Blog by Sita McKee 

Sleep plays an integral role in our wellbeing. Not just any sleep but an adequate amount of quality sleep is essential to enable wellness and make us joyful in our daily functioning.  

Everyone can experience sleep problems; however, I’d like to mention that inadequate or poor-quality sleep can have adverse effects on managers.   

A manager’s role can be quite pressured, relentless, and overwhelming, this can lead to stress and anxiety which in turn disrupts sleep. One of the most common causes of insomnia (regular sleep problems) is stress. For example, work stress or changes in work hours; are commonly experienced by managers.  

An article by Hougaard and Carter (2018) suggests that senior executives get more sleep as they have very hard-working assistants and middle managers doing most of the work. Hence, these senior executives do less and have more time for self-care which includes good quality sleep; whereas managers do not. 

Thus, it is important for managers to pay attention to the changes in their sleep patterns and bring them under control. The sooner problematic sleep is identified and addressed the better the chances of improving their wellbeing and ability to deal with stressful situations.  

Here are my Five Top Sleep Hygiene Techniques. As a manager, I have found these techniques helpful and so have my clients and colleagues I’ve suggested them to. 

1. Establish a consistent sleep schedule. Developing a bedtime plan during which you ensure you go to bed and wake up at the same time every day, including weekends; if achieved, can work wonders. This regulates your body’s internal clock and helps you fall asleep and wake up more easily. In effect, it feels like your body has been reprogrammed to perform the same sleep task daily without the added stress of having to find ways to fall asleep. 

2. Create a relaxing bedtime routine. when we engage in calming activities before bed, such as reading, meditating, or taking a warm bath, it helps us wind down from the stressful events of the day. My personal favourite is meditating on my affirmations. These routines should not include stimulating activities or the use of screens which can disrupt your sleep. 

3. Make your sleep environment comfortable: what you sleep on after an exhausting day at work matters. To feel comfortable with no sleep disruption, invest in a good mattress and pillows, and create a dark, quiet, and cool bedroom. Consider using white noise machines such as calming sounds you love listening to or blackout curtains to block out any distractions. 

4. Limit caffeine and alcohol intake. Both substances can interfere with your ability to fall asleep and stay asleep. Try to avoid consuming them in the hours leading up to bedtime. For instance, consuming alcohol close to bedtime may make you drowsy but it doesn’t improve sleep and you may wake to go to the toilet, therefore disrupting your sleep. 

5. Practice stress-reducing techniques. If work-related stress is keeping you up at night, try relaxation techniques such as deep breathing, journaling, progressive muscle relaxation, or yoga. These practices can help calm your mind and prepare your body for restful sleep. For example, planning your next day’s work activities (writing a to-do list) can be helpful as you mentally prepare yourself to manage the next day’s tasks effectively, which reassures you and enables you to go to bed.  

By prioritising these simple sleep hygiene techniques and addressing any underlying stress, you’ll be well on your way to becoming a well-rested, more effective leader. Remember, a good night’s sleep is not a luxury, it’s a necessity. 

This blog was written by Sita McKee, who is a Boldness Coach and the Founder and Director of You’re Valued – workplace mental wellness. Sita’s passion to help other people on their wellness journey began about 20 years ago. This desire to enable mental wellness in others started from frequent conversations with her dad about the importance of holistic wellness. In addition, she helps individuals move from exhaustion to boldness with her expertise, abilities, and compassion. She is enthusiastic about people’s holistic well-being and has spent years helping clients and studying to develop her natural skills and abilities to enable, inspire, educate, and empower others to achieve well-being. 

Sita supports clients to feel confident, and in control and to have a more positive outlook on life to feel BOLD.  

Connect with Iris Sita McKee on LinkedIn. For more insight into moving from Burnout to Boldness, visit Your Valued website and check Your Valued Linktree to delve deeper into how she can support you on your journey to Boldness. 

Sleep, Sleep Hygiene, Sleep Hygiene Techniques, Sleep schedule, Sleep problems, Wellness journey, wellbeing, burnout, boldness