Selfish Leaders Prioritise Rest to Make Them a Better Leader

Leadership can be exhilarating, but it often comes with sleepless nights. Whether it’s excitement over a big idea or stress from a looming decision, sleep deprivation is a common challenge for leaders. Bev Wakefield’s recent LinkedIn post (below) captured this perfectly – business ownership often means a buzzing brain at 1 AM, not always due to stress but also from excitement. The creative buzz of entrepreneurship can keep us wide awake, reaching for that notepad by the bed to capture the next big idea. But as leaders, how we manage these sleepless moments matters.

One of the fundamental principles of selfish leadership is prioritising your own wellbeing so you can show up as your best self for your team. And sleep is at the core of that wellbeing. Yet, far too many leaders sacrifice it, believing that burning the midnight oil is a badge of honour. In reality, sleep deprivation leads to reactive decision-making, diminished creativity, and burnout – not exactly the traits of a strong, effective leader.

Why Sleep Matters for Leaders

From a biological standpoint, sleep isn’t just about rest; it’s about replenishment. Research published in Nature Neuroscience (Walker & Stickgold, 2006) highlights that sleep plays a crucial role in consolidating memory and problem-solving abilities. Similarly, a study in the Harvard Business Review (Barnes, 2016) found that sleep-deprived leaders are more likely to display poor emotional regulation, reduced ethical decision-making, and impaired performance.

When you prioritise sleep, however, you’re not just benefiting yourself – you’re ensuring that your team gets the best version of you. A well-rested leader is more emotionally intelligent, patient, and capable of long-term thinking. In short, selfishly prioritising your sleep makes you a better leader for those who rely on you.

The Myth of Sacrifice & Why Selfless Leaders Lose Sleep

Many leaders fall into the trap of believing that sacrifice equals success. They believe that if they just push harder – sleep less, work more, give endlessly – they’ll get ahead. But as a leadership wellbeing expert, I argue that sacrifice isn’t sustainable.

Leadership built on exhaustion is leadership on the brink of collapse. My SELF Framework – Set Boundaries, Elevate Wellbeing, Lead with Intention, and Foster Growth – reminds us that self-care is not selfish. It is, in fact, the foundation of high performance.

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Photo by Andrea Piacquadio on Pexels

Sleep Hygiene for the Selfish Leader

So, how do you reclaim your sleep while still being a high-performing leader? Here are some strategies to integrate sleep hygiene into your leadership practice:

1. Set Boundaries – Around Sleep
   Leadership doesn’t mean being available 24/7. Set clear boundaries for when work stops and rest begins. A study published in The Journal of Occupational Health Psychology (Derks, Bakker, Peters, & van Wingerden, 2016) found that leaders who detach from work before bedtime experience improved sleep quality and workplace effectiveness.
2. Elevate Your Wellbeing – With a Sleep Ritual
   Create a sleep ritual that signals to your brain that it’s time to rest. Whether it’s journaling your thoughts before bed, practising deep breathing, or using a meditation app (like Bev did), having a consistent wind-down routine can help quiet the mental chatter that keeps you up at night. Studies in Sleep Medicine Reviews (Riemann et al., 2015) have shown that pre-sleep relaxation techniques significantly improve sleep onset and quality.
3. Lead with Intention – Manage Your Night-time Mental Overload
   The biggest challenge for leaders isn’t falling asleep; it’s turning off their minds. Capture ideas in a notebook before bed so they’re not swirling in your head all night. Schedule time the next day to process them so you don’t feel compelled to solve everything at 2 AM. Neuroscientific research (Frontiers in Human Neuroscience, Diekelmann & Born, 2010) shows that writing down concerns before bed reduces cognitive hyperarousal and promotes deeper sleep.As I commented on Bev’s post, many business owners find themselves cleaning the kitchen or even hoovering at 3 AM because they can’t sleep. These restless nights often come after working late, eating meals at our desks, and not allowing the brain to properly disengage. The key is to be proactive about switching off. Your bedroom needs to be a work-free zone – training your brain to associate it with rest is an effective way to improve sleep quality.
4. Foster Growth – Encourage a Culture of Rest in Your Organisation
   Your team follows your example. If they see you answering emails at midnight, they’ll think they have to do the same. Model healthy sleep habits by prioritising rest yourself and encouraging your team to do the same. A well-rested team is a high-performing team. Research from The Academy of Management Journal (Ployhart, Nyberg, Reilly, & Maltarich, 2014) supports the idea that leaders who prioritise wellbeing contribute to healthier, more productive work environments.

My Final Thought? A Thriving Leader Creates a Thriving Team

Selfish leadership is about recognising that when you take care of yourself, you’re better equipped to take care of others. Sleep isn’t a luxury – it’s a necessity for clear decision-making, emotional intelligence, and long-term success.

So tonight, when the ideas or worries start racing, remember – your best leadership move might just be getting a good night’s sleep.

What’s your go-to strategy for handling sleepless nights as a leader? Get in touch