In our fast-paced world it’s tempting to seek shortcuts to peak-performance. Today, people are looking for the quick-fix and the silver bullet that will optimise their productivity. This is why many “hacks”—from cold showers and saunas to meditation—have gained popularity in recent times.
Now don’t get me wrong, there’s certainly an abundance of scientific evidence to support many of these protocols (I personally avoid the word “hack” and use “protocols” instead as it implies that the practice is based on science and/or research). However, the harsh truth is that no amount of external interventions, despite the marketing hype that might try to convince you otherwise, can compensate for the foundational necessity of good sleep. Sleep is not just a luxury; it is the bedrock upon which all performance is built.
For years we’ve been told that poor sleep will impact our performance. Having worked with many high-performers in recent years and looking at their biometric data I can confidently say that the quality and quantity of your sleep doesn’t just impact your performance, it will dictate your performance.
Sleep won’t just impact your performance… it will dictate your performance.
The High Cost of Poor Sleep.
The ramifications of inadequate sleep extend far beyond feeling groggy and like a low-res, powered-down human the next day. Research has shown that poor sleep is linked to a staggering $44 billion in lost productivity annually, according to Gallup. When individuals don’t get enough sleep, they don’t just feel tired; their cognitive performance significantly suffers.
Research conducted by WHOOP revealed that for every 45 minutes of sleep debt accrued the night before, executives demonstrated a 5-10% decrease in performance on mental control tasks the following day. Conversely, executives who manage to get more slow-wave sleep (SWS) show a 5-10% increase in performance. SWS is crucial because it’s during this stage of sleep that the body engages in muscle growth and repair, producing about 95% of daily growth hormone.
Sleep debt, which is the cumulative effect of insufficient amounts of sleep, can also be a silent performance killer. With many of my Executive Coaching clients, I’ve found this can create a vicious cycle: a lack of sleep puts a significant dent in their productivity and focus and means that they often try to compensate by working more hours (often at night, or early in the morning) and as a result, have less time to sleep.
For leaders, the stakes are even higher. Studies have shown that sleep deprivation has been linked to diminished psychological safety in teams, creating an environment where creativity and open communication can be stifled, simply if the leader hasn’t had enough sleep. It appears that poor sleep can adversely impact a leader’s mood which can have a contagion effect on their team.
Surviving on 5-6 hours of sleep and countless cups of coffee to get you through the day isn’t a path to performance, but rather a path to exhaustion, distraction and burnout.. We need to disrupt and dismantle the dominant narrative that still persists in many cultures and organisations today that we can “get by” without much sleep. The harsh biological reality is that we simply cannot. We cannot outperform our biological blueprint. One of our most fundamental physical and psychological needs is that we need to sleep.
Good sleep is a good business decision
Investing in the sleep health of high-performing corporate teams through biometric data is a strategic move that can significantly enhance productivity and overall wellbeing. I’ve seen this first-hand with some of the high-performers and teams I’ve worked with in my 1:1 Executive Coaching and group coaching program, Optimised.
Sleep is a critical component of cognitive function, creativity and emotional resilience, which are essential for maintaining peak-performance in the digitally-demanding world we now live and work in. By leveraging biometric data (I personally use and have my clients use a WHOOP band), employees and leaders can gain personalised insights into their own sleep patterns and how they impact their focus, stress, recovery and other metrics that matter. I then provide them with the science-backed strategies that have been proven to bolster their sleep and they can gauge their effectiveness by their biometric results.
This approach not only boosts individual performance, but also cultivates a culture of performance and wellbeing that can lead to reduced stress and burnout, improved morale and higher productivity among employees and leaders. Ultimately, prioritising sleep is an investment in the sustainable success of the organisation as a whole.
The Myth of Sleep Hacks
While techniques like ice baths, sauna sessions, and meditation can certainly be beneficial for wellness, they cannot replace the vital role of adequate sleep. These practices alone might provide temporary relief or marginal improvements, but they are not a substitute for the restorative processes that occur during sleep. They’re simply not. (However, done when you’re getting good quality and quantity of sleep and these protocols can really help to support your wellbeing and performance.)
Four Science-Backed Strategies for Optimising Your Sleep
For those looking to improve their sleep, here are four essential strategies I share with clients in my Optimised Group Coaching Program:
1. Maintain a Consistent Sleep-Wake Schedule
Regularity is crucial. Sticking to a consistent sleep schedule allows your body to anchor its circadian rhythm. Aim to go to bed and wake up at the same time every day, with a margin of ± 30 minutes. This consistency improves overall sleep patterns and quality. Consider using a “bedtime alarm” to signal when it’s time to wind down. Research has shown that maintaining regular sleep patterns can reduce all-cause mortality and lower the risk of diseases such as cancer and cardiovascular conditions.
Moreover, aligning your sleep schedule with your natural chronotype—whether you’re a morning person, or a night owl—can further enhance sleep quality. My Chronotype Assessment and Report can help you identify your natural tendencies and adjust the contours and cadences of your day (and night) accordingly.
2. Aim for 7-9 Hours of Sleep
The Sleep Health Foundation recommends 7-9 hours of sleep for most adults. This range allows sufficient time for both deep sleep and REM sleep, ensuring that you wake up feeling refreshed and restored. Individual needs may vary, with some people requiring more or less, especially during periods of illness or recovery. Interestingly, research indicates that women often require about 20 minutes more sleep than men.
3. Avoid Food 2-3 Hours Before Sleep
Eating close to bedtime can disrupt sleep. Aim to finish your last meal (or snack) at least two to three hours before you go to bed to allow your body to properly digest and transition into sleep mode- it varies based on your metabolism, age and energy demands. This practice can help enhance sleep quality as when your gut is active, so too is your brain and your digestive demands divert resources away from the restorative aspects of sleep. This one simple protocol has had a profound impact on many of my coaching clients’ sleep data in WHOOP.
4. Establish a Predictable Wind-Down Routine
Creating a calming pre-sleep routine signals to your body that it’s time to wind down. You don’t typically drive 100km/hour on the freeway and then pull into your driveway and bring your car to an instant stop. Normally, you take an off ramp from the freeway, reduce your speed and then wind your way to your street and slow down to drive into the driveway, before turning off the ignition. Much like slowing down a car before stopping, you also need to do this each day. A ‘deceleration’ from the day’s activities is essential for good sleep.
Your routine might include activities such as taking a warm shower—since a decrease in core body temperature aids in falling asleep—or writing a to-do list to clear your mind of lingering tasks (as research has shown that this can help reduce the time it takes you to fall asleep). While the effects of blue light exposure from screens may be minimal and not as dire as once thought, the hyperarousal caused by engaging with technology can impede sleep and displace the time we once spent sleeping. Consider using an eye mask or other relaxation techniques to create a conducive sleep environment.
In a world that glorifies hustle and productivity, it’s easy to underestimate the importance of sleep. But the science is clear: sleep is not just a component of high performance; it is the cornerstone. No hack, no supplement, and no alternative method can replace the benefits of a good night’s sleep. By prioritising sleep as a foundational aspect of your routine, you can unlock your full potential and truly enhance your performance—both personally and professionally. Embrace the power of sleep, and watch your productivity soar. Encourage (and support- it’s reported that WHOOP pays their employees a $100/month bonus if their average sleep performance is 85%) your employees and leaders to sleep and watch your business soar.
