Fit for Work

Helping Teams Thrive

By Sean Willers
Personal trainer, health coach and founder of Willers Fitness

When was the last time you had a solid 7-9 hours of restful sleep? If you’re like many business leaders, sleep might feel like a luxury rather than a necessity. But in reality, it’s the foundation of mental clarity, decision-making and effective leadership.

The world’s top performers—from elite athletes to CEOs—make sleep a priority because they know it fuels focus, resilience, and overall wellbeing. Yet many leaders sacrifice rest in the belief that working longer hours leads to greater productivity. Science tells a different story.

Here’s why quality sleep is a game-changer for your leadership performance and how you can optimise it.

Sharper Decision-Making

Lack of sleep directly impacts the prefrontal cortex, the part of the brain responsible for problem-solving, critical thinking and impulse control. When you’re sleep-deprived, you’re more likely to make impulsive decisions rather than thoughtful, strategic ones.

The Science: Studies show that after 24 hours without sleep, cognitive impairment is comparable to having a blood alcohol concentration of 0.10%—above the legal driving limit. Imagine running a business in that state.

Action Step: Aim for 7-9 hours of quality sleep each night. If sleep is a challenge, try setting a consistent bedtime, limiting screen time before bed and creating a relaxing evening routine.

Boosted Energy & Productivity

If you often hit an energy slump by mid-afternoon, poor sleep might be the culprit. Low-quality rest leads to brain fog and sluggish performance, making even simple tasks feel harder.

The Science: Research shows that sleeping less than six hours per night increases the likelihood of micro-sleeps — brief moments where the brain essentially switches off — by 400%. You may be at your desk, but your mind isn’t fully engaged.

Action Step: Stick to a regular sleep schedule, even on weekends. Waking up at the same time daily helps regulate your body’s internal clock, improving energy levels and focus.

Improved Stress Management

Leadership comes with pressure, but when you’re well-rested, you’re better equipped to handle it. Sleep deprivation heightens stress, weakens emotional control, and increases anxiety levels.

The Science: A study found that people who don’t get enough sleep experience an increase in amygdala activity — the part of the brain that regulates emotions. This makes stress feel even more overwhelming and can lead to reactive decision-making.

Action Step: Try relaxation techniques like deep breathing, meditation or light stretching before bed to help lower stress levels and improve sleep quality.

Enhanced Creativity & Problem-Solving

Struggling to come up with fresh ideas? Sleep plays a crucial role in memory consolidation and creative thinking. Some of history’s biggest breakthroughs have come after a good night’s sleep.

The Science: During sleep, the brain strengthens neural connections, helping you retain information and make creative connections. One study found that people were 33% more likely to solve complex problems after a full night’s sleep.

Action Step: If you’re stuck on a challenge, resist the urge to pull an all-nighter. Sleep on it—your brain will keep working in the background while you rest.

Stronger Leadership Presence

Your team takes cues from you. If you’re constantly running on empty, your energy, motivation, and leadership effectiveness will suffer. Well-rested leaders inspire confidence, communicate more effectively, and make better decisions.

The Science: Studies show that well-rested leaders are 30% more likely to engage and inspire their teams compared to those who are sleep-deprived. Sleep impacts everything from charisma to the ability to handle difficult conversations with clarity and composure.

Action Step: Set clear boundaries around work and rest. Prioritising sleep isn’t just about personal well-being—it’s a leadership strategy that benefits your entire team.

Practical Tips for Better Sleep

Stick to a schedule: Wake up and go to bed at the same time every day.
Limit screen time: Reduce exposure to blue light from phones and computers before bed.
Create a sleep-friendly environment: Keep your bedroom cool, dark and quiet.
Cut caffeine after 2PM: Stimulants can linger in your system longer than you realise.
Unwind before bed: Read, meditate or do gentle stretches to signal to your body that it’s time to rest.

Final Thoughts

Your brain is your greatest asset, and quality sleep is one of the best ways to keep it performing at its peak. Prioritising rest isn’t a sign of weakness — it’s a strategic decision that can help you think more clearly, make better choices and lead with confidence.

So if you want to elevate your leadership and bring your best self to the table, start by fixing your sleep. Your business, your team and your future self will thank you.