Sleep Smarter, Lead Stronger: Six Habits For A Restful Night
Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc.
As a psychiatrist and sleep medicine practitioner, I've witnessed firsthand the profound impact of good sleep on an entrepreneur's overall well-being.
Sleep is more than just a time to rest—it's a foundational pillar of health that supports nearly every aspect of our physical and mental functioning. High-achieving individuals (i.e., business leaders) often downplay the importance of sleep, but in reality, it's one of the most critical foundations of sustained performance and well-being.
"I'll sleep when I'm dead," is a popular mantra with chronically overscheduled professionals. But we can't go our entire lives without real, restful sleep. Unfortunately for people with busy schedules, your brain needs good sleep, and it needs it ASAP.
When we get the proper amount of sleep, our bodies and minds perform at their best. Sleep supports brain health by enhancing cognition in critical areas like learning, concentration, and memory consolidation. This occurs thanks to hippocampal plasticity, which allows our brains to adapt and grow. Beyond cognitive benefits, sleep is crucial for immune system function, enabling the production of essential immune cells that help ward off infections.
If you're constantly operating on empty, you're not performing at your best, no matter how many hours you're logging. Reframing rest as a strategic advantage rather than a weakness can help shift the guilt into empowerment.
Despite knowing the importance of sleep, many of us struggle to get enough of it—or the right quality. The good news is that small, intentional changes can make a big difference in sleep quality. Let's walk through six daily habits that can transform your nights and supercharge your days.
We need routine. It's important to maintain a sleep schedule (incuding weekends), which helps synchronize your body's natural circadian rhythm for optimal functioning. Over time, this consistency makes falling asleep and waking up feel almost effortless.
Note, it's okay to sleep in every now and then, especially if you pulled a late night, but you should wake at a consistent hour most of the time. For founders with erratic hours, it's also helpful to build in a 20- to 30-minute nap window during the day when nighttime sleep falls short.
A calming pre-sleep ritual tells your brain it's time to wind down. This could include reading a book, meditating, practicing gentle yoga, or taking a warm bath. Find what works for you and make it a nightly habit.
If you have trouble remembering to start your bedtime routine, set an alarm on your phone. Again, try to do this routine every day. That will train your body to realize it's time to rest, not doomscroll on Instagram. For business professionals, I also recommend journaling so that you can get all your thoughts and to-do list out there as a brain dump, so you're not ruminating on outstanding items during bedtime.
Exposure to natural light during the day supports your body's circadian rhythm, making you more alert during the day and sleepy at night. Modern life makes it challenging to get enough natural light, but even 15 minutes a day can work wonders for your sleep hygiene. Try going on a brief walk during your lunch hour, opening the blinds in your office during the workday or sitting outside for a few minutes when you're home.
On the other hand, limit exposure to bright screens at least an hour before bed. Blue light can interfere with melatonin production. Some people swear by blue-blocking glasses for this, but I recommend my patients decompress with non-digital entertainment. Our phones are incredibly stimulating, and even if you manage to block the blue light, they can keep you up. I encourage you to opt for a book, a crossword puzzle or another low-stakes hobby before winding down.
Caffeine and alcohol both affect sleep quality. While caffeine is best avoided in the afternoon, alcohol—though it might make you feel drowsy—can disrupt your sleep cycle. I recommend you consume no more than 400 milligrams of caffeine daily (about two cups of coffee), and drink them earlier in the day so the caffeine will exit your system by bedtime. Limit alcohol to no more than two drinks daily.
Regular exercise can enhance your sleep quality, but timing is key. Aim to exercise earlier in the day or at least two to three hours before bedtime to give your body ample time to cool down. I recommend that during the day, you set an alarm at your desk. Some smartwatches have these options too, where it'll remind you to get up and go for a walk and get some movement in your body. You can walk around the office building or find a task that involves walking and movement. Even short bursts of exercise make a difference in your well-being and mindset.
Your bedroom should be a sleep sanctuary. Keep it cool, dark and quiet. Invest in a comfortable mattress and pillows, and consider blackout curtains or white noise machines if needed.
When we prioritize sleep, we're investing in our health, relationships and productivity. Quality sleep sharpens your decision-making, improves emotional intelligence and gives you the stamina to lead with clarity and confidence. As someone who has worked with countless professionals on optimizing their sleep, I can tell you this: small changes yield big returns. Start with one habit tonight. Set a non-negotiable bedtime or disconnect from screens an hour before sleep. These simple shifts may seem minor, but over time, they create a powerful foundation for sustainable success, both in business and in life.
The information provided here is not intended as medical advice, diagnosis, or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation.
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