Sleep is one of the most powerful tools for better health and performance. Yet many Australians are not getting enough. Research shows nearly half of adults do not achieve the recommended seven to nine hours of rest. The Executive Health Index 2024 found that 43 per cent of executives report average to poor sleep quality, with productivity losses of up to 30 per cent.
Poor sleep is linked to cardiovascular disease, obesity, diabetes and cognitive decline. For executives, it also impacts concentration, decision-making and resilience.
Establishing Good Sleep Habits
The good news is that research shows that adopting a few simple habits can improve sleep quality and overall wellbeing.
1. Keep a Consistent Sleep Schedule
Aim to go to bed and wake up at the same time every day, including weekends. Consistency strengthens your circadian rhythm, reduces daytime sleepiness and lowers long-term health risks such as cardiovascular disease and diabetes.
2. Establish a Bedtime Routine
Your brain needs time to switch from alert to restful. A short evening routine, such as taking a warm shower, dimming the lights or sipping a non-caffeinated drink, signals to your body that it is time for sleep and encourages melatonin production.
3. Reduce Screen Time Before Bed
Blue light from phones, laptops and televisions disrupts melatonin release and delays sleep. Ideally, put devices away two to three hours before bedtime. If that is not possible, use blue-light filters or glasses in the evenings.
4. Eat and Drink Mindfully
Finish meals at least 90 minutes before bed to allow time for digestion. Avoid caffeine after midday, as it can affect sleep even six hours later. Choose foods that naturally promote rest, such as bananas, nuts, yoghurt or chamomile tea.
Why Sleep Matters for Executives
For senior leaders, sleep is not just about feeling rested. It underpins focus, productivity and decision-making. The Executive Health Index 2024TM revealed that disrupted sleep alone can reduce workplace performance by almost a third. Over time, poor sleep also raises the risk of chronic illness.
At Executive Health Solutions, our executive health assessments include a detailed evaluation of sleep health. We identify risk factors such as excessive daytime sleepiness, assess for potential sleep disorders, and provide practical strategies to improve rest and performance.
Take the Next Step
Better sleep is one of the most effective ways to improve long-term health and daily performance. Book an Executive Health Solutions assessment to understand your sleep patterns, uncover risks early and take action to sleep, and perform, at your best.
