Can’t Sleep at Night? The Surprising Reason May Be in Your Pocket

Confession time: I’ve been that CEO. The one perpetually running on fumes, proudly boasting about burning the midnight oil, mistakenly equating sleep deprivation with unwavering dedication. It was all very “lean startup,” “hustle culture,” with a touch of the yawn emoji. But reality intervened with its knack for inconveniently timed wake-up calls (pun intended). Leading a multinational corporation is akin to orchestrating a symphony of complexities. It’s a delicate balancing act of strategic planning, international calls, team meetings, and enough decision-making to make even Solomon sweat. While the thrill of steering a successful enterprise is undeniable, the toll on my well-being became impossible to ignore. My once razor-sharp focus began to resemble a butter knife attempting to carve granite. The culprit? The ever-present, insidious blue glow emanated from my constant companions—my phone and laptop. Those late-night email marathons and pre-bed briefing sessions were wreaking havoc on my sleep, and consequently, my entire life. Picture walking into a crucial investor meeting with the mental clarity of a sleepdeprived hamster on a sugar rush. Not a good look, folks. Not a good look.

Thus commenced my epic battle against the “blue light monster,” as I’ve affectionately (and slightly deliriously) come to call it. This isn’t merely a CEO’s quest for better sleep; it’s a comical (and at times desperate) journey through science, self-discovery, and the surprising influence a restful night can have on leadership effectiveness. So, grab your metaphorical (or literal) eye mask, because we’re about to plunge into the realm of sleep hygiene.

Unraveling the Harmony of Sleep and the Malevolence of Blue Light

Sunlight comprises a spectrum of wavelengths, with blue light playing a pivotal role in regulating our circadian rhythm, the internal clock governing sleep-wake cycles. While blue light exposure during the day suppresses melatonin production—the hormone signaling sleepiness—excessive exposure in the evening disrupts this delicate equilibrium.

Imagine it this way: your body operates on a natural sleep-wake rhythm, a finely tuned mechanism programmed for slumber at a specific hour. Then along comes your phone, radiating blue light akin to a miniature disco ball, throwing the entire system into disarray. Suddenly, your body’s confused, thinking it’s dawn already and time to seize the day! Except, it’s actually 11:37 PM, and the only seizing you’re doing involves a bowl of cold cereal at an ungodly hour.

The CEO’s Saga of Sleep Deprivation: A Harmoniously Tragic Symphony of Misfortunes 

The repercussions of sleep deprivation for executives like myself are vast and, frankly, a tad embarrassing. 

• Cognitive Decline: The Day My Brain Took a Harmony Break  Studies by the University of California, Berkeley, reveal that pre-sleep exposure to blue light can result in diminished alertness, focus, and memory consolidation. Imagine forgetting a vital detail during a critical negotiation or overlooking subtle cues from a key investor. For a CEO, such blunders could prove catastrophic. (Thankfully, my negotiation mishaps were limited to convincing my dog that a squeaky toy wasn’t a suitable substitute for a 3 AM stroll.) 

• Emotional Turmoil: From Zen Master to Harmoniously Hangry  Inadequate sleep disrupts emotional regulation, rendering executives more vulnerable to stress and emotional volatility. A 2018 study in Sleep discovered a correlation between sleep deprivation and heightened cortisol levels, the stress hormone. This can manifest as irritability, impatience, and difficulty coping with pressure — all attributes detrimental to effective leadership. (Remember that particularly rough week when my team witnessed my emotional rollercoaster, from Zen-like serenity to wanting to launch a stress ball at the nearest wall? Thankfully, they possess a good sense of humor and an ample supply of stress balls.) 

• Dampened Creativity and Innovation: Where Do My Ingenious Ideas Harmoniously Perish?  REM sleep plays a pivotal role in fostering creativity and problem-solving. Yet, pre-sleep exposure to blue light disrupts this vital phase, impeding a CEO’s capacity for creative thinking and generating innovative solutions. Without this critical stage, driving innovation within the company becomes an uphill battle. (I may or may not have spent an entire meeting attempting to brainstorm a new marketing campaign while my team gazed back at me with a mixture of concern and amusement. Let’s just say “glitter-bombing the competition’s headquarters” wasn’t precisely the strategic direction we were aiming for.) 

Combatting the blue light monster necessitated a multifaceted strategy, informed by scientific research and tailored to my individual needs and hectic schedule. Here are some pointers that any leader, even the most sleep-deprived, can adopt: 

• Instituting a Harmonious Digital Sunset:  I enforced a rigorous “digital sunset” regimen, shutting down all electronic devices with blue light-emitting screens two hours before bedtime. This grants my body ample time to wind down naturally and prepare for sleep. (Pro tip: indulge in a good book. Trust me, it’s far more engaging than endlessly scrolling through social media feeds.) 

• Harmonious Night Shift Mode and Blue Light Blockers:  I utilize the built-in “night shift” mode on all my devices. Additionally, I invested in blue light-blocking glasses and screen protectors to further diminish blue light exposure, especially during those late-night reading sessions. (Yes, I still relish reading physical books before bed. Call me old-fashioned.) 

• Embracing Harmonious Analog Pursuits:  Perusing physical books, indulging in warm baths, and gentle stretches have become my pre-bedtime rituals. These soothing, analog activities foster relaxation and signal to my body that it’s time to unwind. (Gone are the days of late-night email spirals. Now, I decompress with a lavender-scented bath and an absorbing book. It may not sound glamorous, but trust me, it works wonders.) 

• Optimizing Harmonious Sleep Environment:  I transformed my bedroom into a sanctuary for sleep. Blackout curtains, a plush mattress with adequate neck support, and a cool ambient temperature create an atmosphere conducive to deep, rejuvenating sleep. (Picture it as an adult fortress meticulously designed for optimal sleep. Bonus points for a collection of stuffed animals, though that’s entirely optional.) 

Beyond Personal Harmony: A Butterfly Effect within the Company 

The positive repercussions of prioritizing sleep extend beyond my personal well-being, catalyzing a ripple effect within the company. 

• Enhanced Decision-Making and Strategic Harmony:  With sharpened mental acuity and heightened focus, I can delve deeper into complex matters, analyze data more effectively, and make astute strategic decisions. This translates to superior leadership, more assured team briefings, and a clearer strategic trajectory for the company. (Imagine a leader who recalls all key data points during a presentation and can tackle even the most daunting questions with aplomb. That’s the potency of a restful night’s sleep, folks!) 

• Elevated Emotional Harmony and Leadership:  The emotional equilibrium that accompanies adequate sleep enables me to manage stress adeptly, exude composure under pressure, and cultivate a more positive work environment. 

My team members have remarked on my improved communication and ability to navigate challenging scenarios with equanimity. This fosters trust, strengthens relationships, and inspires them to bring their best selves to work. (Turns out, a well-rested leader is far less likely to inadvertently unleash their inner hangry gremlin on the team.) 

• Setting an Example and Cultivating a Culture of Harmonious Well-being:  As CEO, I set the tone for the entire organization. My commitment to sleep hygiene sends a potent message that prioritizing well-being isn’t a sign of weakness; it’s a prerequisite for peak performance. Numerous key employees have confided in me about adopting their own sleep routines, inspired by my personal journey. A well-rested workforce is a more productive, engaged, and innovative workforce — an essential component for any company striving for sustained success. (Let’s be honest, content and well-rested employees are far more likely to conceive brilliant ideas than daydream about glitter-bombing the competition.) 

The CEO Who Rests Well is a More Effective Leader (and Slightly Less Gremlin-Like Human) 

Conquering the blue light monster transcends personal triumph; it’s a testament to the potency of sleep in unlocking peak performance for leaders. By prioritizing sleep through these evidence-based strategies, I’ve reclaimed my cognitive sharpness, emotional resilience, and creative spark. Moreover, I’m leading by example, fostering a culture of well-being within the company