You can’t lead well if you’re running on fumes. In this episode of You’re the Boss, Now What?, Desiree Petrich sits down with sleep coach Morgan Adams to unpack how sleep quality fuels confidence, decision making, and Team Dynamics. If you’re a first-time manager juggling Difficult Employees, back-to-back meetings, and Imposter Syndrome in Leadership, this is your practical guide to better nights and better leadership days.
Why sleep is a leadership skill
Sleep isn’t a “nice to have.” It’s your daily reset for memory, emotional regulation, and self-control. That’s the foundation for How to Build Trust as a Manager, How to Handle Conflict at Work as a Manager, and How to Lead Effective Team Meetings without spiraling into reactivity.
Start with your circadian rhythm
Think of your circadian rhythm as your 24-hour body clock. Light is the conductor. Get light cues right and sleep gets easier.
- Morning light within an hour of waking. Step outside for 10 to 15 minutes. Skip sunglasses so natural light can hit your retina and signal “daytime.”
- Dim evenings. Two hours before bed, turn off overhead LEDs. Use lamps or candles. Aim for “bright days and dark nights.”
- Respect your chronotype. Some of us are early birds, some are night owls. Ask your team about their preferences and, when possible, schedule key meetings for late morning. That small shift improves engagement and results.
Guard against “social jet lag”
Sleeping 2 to 3 hours later on weekends feels luxurious but wrecks Monday. Keep wake times within 30 to 60 minutes every day. If you need extra rest, limit sleeping in to 30 minutes once on the weekend.
The manager’s environment checklist
Your bedroom should feel like a cave: cool, dark, and quiet.
- Temperature 65 to 68 degrees
- Blackout shades or a quality eye mask
- Consistent background noise to blunt sudden sounds
- Breathable bedding and sleepwear so you don’t overheat
Screen and light tools that actually help
- Evenings: orange or red lens blue light blockers from a vetted brand. Clear lenses won’t cut it.
- Daytime: if screens give you headaches, try anti-glare lenses or lightly tinted “circadian-friendly” computer lenses that reduce harsh glare without blocking all blue light.
- Phone out of the bedroom. Use a basic alarm clock. Read a paper book for wind down.
Eat for stable sleep
Blood sugar swings can trigger 3 a.m. wakeups and daytime crashes. Morgan’s basics:
- Eat a protein-forward breakfast within an hour of waking
- Three balanced meals spaced 4 to 5 hours apart
- Keep snacks minimal and unprocessed
- Combine protein, healthy fat, and fiber with carbs to blunt spikes
The 20-minute power nap rule
Naps are fine with guardrails. Cap at 20 minutes. Cut off by 3 p.m. Think of late or long naps as “snacking on sleep” that ruins your nighttime appetite.
“Mindfulness snacks” for a calmer brain
Racing thoughts at bedtime usually mean your brain never had space to process during the day.
- Schedule two 5 to 10 minute “white space” blocks to think, breathe, or take a short walk
- Try a quick evening journal or gratitude list before reading. Get the loop out of your head and onto paper
A simple nightly routine for new managers
- T-2 hours: dim lights, wrap up screens, put phone in another room
- T-60 minutes: light reading, stretch, or warm shower
- T-30 minutes: jot tomorrow’s top 3 priorities, gratitude list, brush teeth
- Lights out at your consistent time
Turn sleep into a leadership advantage for your team
- Ask about chronotypes during onboarding or in one-on-ones. When possible, schedule deep work or decision-heavy meetings when most people are alert.
- Model healthy boundaries. Stop glorifying late-night emails.
- Normalize 20-minute power breaks. Better energy equals better work.
- Tie sleep to outcomes. Clearer thinking leads to fewer rework loops and more accountable follow-through.
Troubleshooting 3 a.m. wakeups
- Check late caffeine, alcohol, and heavy dinners
- Stabilize blood sugar during the day
- Keep the room cool and dark
- If you’re awake for 20 minutes, get up, low light, read a few pages, then return to bed
Quick-start plan for this week
- Pick a fixed wake time and stick to it every day.
- Get outside for morning light for 10 to 15 minutes.
- Dim your environment two hours before bed.
- Move your phone out of the bedroom.
- Eat a protein-forward breakfast and three balanced meals.
- Add one “mindfulness snack” to your calendar.
Better sleep isn’t about perfect routines. It’s about consistent signals. Do the basics most days and watch your energy, patience, and leadership presence rise.
