Sleep: The Overlooked Key to Brain Health, Strategic Thinking, and Longevity
For busy executives, sacrificing sleep might feel like the price of success. Late-night emails, early-morning meetings, and never-ending to-do lists often push rest to the bottom of the priority list. However, science is clear: sleep is essential for cognitive function, long-term health, and peak performance. Chronic sleep deprivation doesn’t just lead to feeling groggy - it significantly increases the risk of serious health conditions, including cardiovascular disease, stroke, and dementia.
The Science of Sleep and Brain Health
Sleep is critical for memory consolidation, cognitive function, and brain detoxification. During deep sleep, the brain clears out waste products, including beta-amyloid plaques associated with Alzheimer’s disease. According to various research sources, even one night of poor sleep can increase these toxic proteins, highlighting the link between sleep deprivation and dementia risk.
Lack of sleep also disrupts neurotransmitter function, impairing concentration, decision-making, and emotional regulation. Some studies have shown that sleep-deprived individuals can show cognitive impairments equivalent to being legally intoxicated—hardly an ideal state for making critical business decisions.
Common Sleep Disorders and Their Causes
1. Insomnia
Chronic difficulty falling or staying asleep affects millions. Various causes include stress, anxiety, excessive screen time before bed, and poor sleep habits. Insomnia can lead to chronic fatigue, impaired performance, and increased risk of depression.
2. Sleep Apnea
A serious condition where breathing repeatedly stops and starts during sleep reducing oxygen consumption, sleep apnea is linked to high blood pressure, stroke, and heart disease. The most common cause is airway obstruction due to narrowing of the throat often due to anatomical issues. Loud snoring and excessive daytime sleepiness are common warning signs.
3. Periodic Limb Movement Disorder (PLMD)
Involuntary leg movements (e.g., jerking and twitching) during sleep can lead to frequent awakenings and poor rest quality.
4. Restless Legs Syndrome (RLS or Willis-Ekbom Disease)
A neurological disorder characterized by an uncontrollable urge to move the legs, especially at night. RLS disrupts sleep and is linked to neurological dysfunction, and can be exacerbated by caffeine, stress, or certain medications. RLS is often accompanied by uncomfortable sensations in the legs such as aching, throbbing, pulling, itching, crawling, or creeping.
5. Circadian Rhythm Disorders
Irregular sleep patterns—common in executives who work late or travel frequently—disrupt the body’s natural sleep-wake cycle, leading to fatigue, poor concentration, and increased risk of metabolic disorders.
The Health Consequences of Sleep Deprivation
Cardiovascular Disease & High Blood Pressure – Sleep deprivation raises stress hormone levels (including Cortisol), and can result in increases to heart rate and blood pressure. Multiple studies have linked inadequate sleep higher risk of heart disease.
Stroke – Poor sleep quality has been linked to a higher likelihood of stroke due to increased inflammation and blood pressure instability.
Memory Loss & Dementia – Sleep is essential for memory consolidation. Multiple studies have reported that sleep disruption can accelerate cognitive decline, impact memory and raise the risk of dementia, including Alzheimer’s Disease.
Lack of Concentration & Decision-Making Impairment – Sleep deprivation reduces reaction times and problem-solving abilities. Multiple studies, dating back to the late 80s have lead to the conclusion that sleep-deprived executives make riskier decisions, often with less strategic insight.
Weakened Immune System & Increased Inflammation – Chronic sleep deprivation weakens the immune system, making individuals more susceptible to infections, chronic pain, and inflammatory conditions.
So, basically, poor or inadequate sleep is “bad, bad, bad” – well, actually really bad … and adequate / sufficient sleep, well that’s the good stuff, - not just for your overall your health, longevity and healthspan, but for your everyday business (and other) decision making.
So, what are some steps we all can take to help ensure we are getting a sufficient amount, and quality, of good sleep?
Prioritize Sleep as a Business Investment – Treat sleep as essential to peak performance, just like physical exercise, nutrition, regular business financial review, GTM strategy, business technology, etc. You get the picture. Sleep should be treated as an investment that provides immeasurable ROI.
Create a Consistent Sleep Schedule – Aim for 7-9 hours of sleep per night. Going to bed and waking up at the same time—even on weekends—optimizes circadian rhythms. But, what about the late night emails? Yeah, they need to wait. They will still be there in the morning and with a good night sleep, you will be in a better position to tackle them more efficiently and likely more effectively.
Limit Screen Time Before Bed – Blue light exposure from devices suppresses melatonin production. Use blue light filters or avoid screens at least an hour before bedtime. This is a tough one. We are all so used to being on our phones or computers, or watching the latest streaming series until right before bed. This is part of that investment. Build in a buffer of no screen time before sleepy-time.
Optimize Your Sleep Environment – Keep your bedroom cool, dark, and quiet. Investing in a high-quality mattress and blackout curtains can make a significant difference. Windows open in the middle of winter does it for me . . . along with a chilly pad to cool my mattress. You do what works for you to create a sleep oasis in your bedroom. It is worth the investment.
Reduce Caffeine and Alcohol Intake – Caffeine can stay in your system for up to 10 hours, and alcohol disrupts REM sleep, impairing restorative rest. This is big. Cut the caffeine by 2 or 3pm if possible and limit those drinks (at least most of the time).
Manage Stress Effectively – Practices like meditation, deep breathing, and journaling can help calm the mind before bedtime. Some of the most successful executives have employed these routines, not just to improve sleep, but to improve focus, concentration and decision-making. These are outstanding practices everyone should be employing IMO.
Seek Medical Evaluation for Sleep Disorders – If you experience chronic fatigue, loud snoring, or frequent nighttime awakenings, consult a sleep specialist to rule out conditions like sleep apnea or insomnia. Don’t wait. It could be an indication of a bigger problem or highlight a treatment modality you weren’t aware of to improve your sleep. Don’t be afraid of the big bad doctor.
So, those are the facts my friends! For high achievers, sleep is often the first thing sacrificed in pursuit of success. Yet, research shows that prioritizing sleep leads to sharper decision-making, improved health, and enhanced productivity. Rather than viewing rest as a luxury, see it as a fundamental pillar of long-term performance and well-being.
By taking proactive steps to improve sleep, everyone, including busy professionals, can safeguard their health, boost cognitive function, increase longevity, and sustain peak performance for years to come.