Most of us have fallen into this trap at some point: glorifying long workdays, romanticizing sleepless nights, feeling productive because we sacrifice rest in the name of entrepreneurship. I’ve been there too.
During the early years of my businesses, I believed that sleeping little was part of the price of success. That if I wanted to build something big, I had to work harder than everyone else, even at the expense of my well-being. Today, years later, with more companies, more experience, and many early mornings behind me, I know I was wrong.
Sleeping well isn’t a weakness. It’s a competitive advantage.
The Myth of Productivity Without Sleep
We live in a culture that rewards being “busy,” where exhaustion has become a badge of honor, and the term burnout is heard almost with normality, as if it were acceptable. But that narrative is toxic and deeply misguided. Sleeping isn’t wasted time. It’s investment time.
The most recent research in neuroscience and organizational psychology makes it clear: lack of sleep deteriorates leadership capacity, clouds judgment, increases impulsivity, reduces empathy, and directly affects the quality of our decisions. In other words, it turns you into a diminished version of yourself, precisely when you need to be at your clearest.
Leading with a Clouded Brain: The Hidden Cost of Not Sleeping
Poor sleep directly compromises our prefrontal cortex, the part of the brain that helps us plan, solve complex problems, and control our impulses. The result? We make more impulsive decisions, we’re less creative, more emotionally reactive, and more prone to costly mistakes.
And it’s not just about business. Lack of rest and sleep makes us more irritable, less empathetic, and disconnects us from our team. As a leader, this has consequences that transcend financial results: it erodes the culture, trust, and morale of those around us.
When we sleep, our body repairs itself, our immune system strengthens, and the brain does its most important work: consolidating memory, processing emotions, and clearing toxins accumulated during the day.
A New York Times article explains that lack of sleep also increases the activity of the sympathetic nervous system, which controls the “fight or flight” response, making us feel stressed and alert.
How does this affect leadership? At every level.
- Sleep-deprived leaders tend to be more reactive and irritable.
- Empathy decreases, making it difficult to build cohesive teams.
- The likelihood of making impulsive or risky decisions increases.
- The ability to innovate or solve complex problems is reduced.
In summary: without sleep, there is no clear vision. And without vision, there is no leadership.
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Sleep is Part of the 3Fs
Today’s 3Fs: Family, Fitness, and Finances. Sleep, although not an F, directly impacts each one.
- Family: What kind of father, mother, or partner can we be if we’re exhausted, irritable, and emotionally absent? Sleeping well allows us to be present and available for those we love most.
- Fitness: Rest is as important as exercise or nutrition. Without it, the body doesn’t recover, the mind doesn’t perform, and stress hormones spike.
- Finances: The mental clarity that sleep gives us improves our financial decisions. A tired CEO makes costly decisions. One who has rested, with a good sleep routine, makes intelligent decisions.
What If Sleeping Were an Act of Leadership?
Arianna Huffington, Jeff Bezos, Satya Nadella, and Bill Gates have publicly stated it: sleep is their secret to performing, creating, and leading better.
Bezos, for example, highlights the role of sleep in making important decisions: “Sleeping 8 hours allows me to think clearly. I prioritize it. I think better. I have more energy. My mood is better.”
Arianna has said on several occasions that she owes her success to sleep.
And they’re right! When you’re rested, you lead with calm. You see solutions where others see chaos and problems. You make decisions without rushing, but with firmness. And it shows in your team.
In a clinical review conducted by CM Barnes and NF Watson, a solid argument is presented for sleep as a key to business success.
McKinsey research found that leaders who slept well scored much higher in four key leadership competencies: results orientation, problem-solving, empathy, and openness to new perspectives. None of that appears without rest. They explore how sleep deprivation impacts concentration and productivity in organizations.
7 Habits to Sleep Better (and Lead Better)
Success isn’t about staying awake more hours. It’s about using your waking hours with true lucidity. Here are some habits that have helped me prioritize rest without sacrificing my pace:
- Define a nighttime routine. The body loves predictability. Try to sleep and wake up at the same time every day.
- Disconnect from your phone at least an hour before bed. Blue light delays the production of melatonin, the sleep hormone.
- Avoid caffeine and alcohol after 6 p.m. Although alcohol relaxes you, it interrupts deep sleep cycles.
- Exercise, but not too late. Physical movement improves sleep quality, but do it at least 3 hours before bedtime.
- Take care of your space. Darkness, silence, and a cool temperature are key to good rest.
- Keep a notebook nearby. If your mind races when you lie down, write down your pending tasks. This allows your brain to shut down with peace of mind.
- Start with small changes. If you sleep 5 hours, don’t try to reach 8 at once. Increase by half an hour each week. Your body will thank you.
Sleeping is Strategy, Not Luxury
In business, and especially when the job stability of many people depends on you, every minute counts, and learning to sleep well might seem like a waste of time. But the truth is this: it’s not about how many hours you work, but how lucid you are while doing it.
Sleeping doesn’t make you less productive; it makes you more human. Today, when leadership needs more empathy, vision, and creativity than ever, sleeping well can be your secret weapon.
Make sleep a priority. Not just for yourself, but for those who follow you, those who trust you, and those who need you to make the best possible decisions.
Because rest isn’t a pause in the journey. It’s part of the journey.
Good night,
Carlos Cobián
