The hours before sleep set conditions for recovery from leadership. An intentional evening routine can break the cycle of leadership disrupting sleep disrupting leadership.
Why Evening Routine Matters for Leadership
Sleep is the most powerful leadership recovery mechanism — and the evening routine determines sleep quality. Without it, leadership persists through the night.
The Evidence-Based Evening Routine for Leadership
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from leadership rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Leadership Makes Sleep Impossible
If leadership is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with leadership treatment is the most effective approach.