Leadership Tip

How to sleep better

If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it. To begin with, try these four suggestions:

  1. Don’t go to bed early if you’re struggling to sleep. New research suggests spending too much time in bed is counterproductive. Instead, try to wake at the same time each day, regardless of what time you went to bed. This should help reset your biological clock, and give you improved sleep.
     
  2. Drink your milk. People are often advised to limit their intake of dairy, but it can aid sleep. Calcium helps the brain use an essential amino acid called tryptophan to manufacture melatonin, a sleep-inducing hormone. And tryptophan is found in cheese and milk, among other foods.
     
  3. Keep your room cool. Body temperature needs to drop in order for the sleep timer in the brain to be switched on. Aim for a room temperature of 16-19°C.
     
  4. Get the fitness bug. Getting about 30 minutes of exercise a day can make a big difference to sleep, but exercise can also disrupt sleep by raising the blood pressure – so leave a few hours before your workout and going to bed

The above leadership tip...
was sent in response to a question from a participant on our acclaimed 10/10 leadership development and mentoring programme. Whether you're a first time manager or an experienced leader, straightforward, practical advice on best practice is hard to find. Until now. To find out how you, your team or your organisation can benefit, please contact us.

 

Subscribe

Free weekly email on things you didn't know last week with links to articles on leadership excellence. To view previous editions click here.


Unlock your potential

Whether face to face, or over the telephone, we can develop your leadership skills, support you in making important decisions, and help you reach your potential.

Read More

Leadership Articles

10 actions for effective communication

High-quality communication is an essential element in business and organisational performance. Effective communication relies on engaging with people, having a commitment to building strong and productive relationships and realising that we communicate... read more

10 actions for advancing your career

Standing out at work isn’t about wearing a flashy hat - though, that could help. The more effective way to make an impact is by developing the skills that will get you noticed. Here are 10 strategies for advancing your career: Make skills... read more

10 actions for achieving best performance

Success does not begin with radically changing the way you work or acquiring new skills: the first step is to take what you already do to the highest level.  However trivial it may seem, if you can do a task more smartly than you did before, and... read more

Leadership Tips

How to improve interpersonal conflicts

In today’s fast-paced and often high-pressure work environments, the ability to navigate interpersonal relationships is more critical than ever. Even the most capable teams experience conflict - it’s a natural byproduct of collaboration, diversity of... read more

How to build value through visionary leadership

Real Madrid has reclaimed its position as Europe’s most valuable football club, with a 23% year-on-year increase in enterprise value, reaching €6.3 billion as of January 2025, according to Football Benchmark. Real Madrid’s financial and sporting... read more

How to make the most of your downtime

Rest isn’t a luxury - it’s a leadership skill. Stepping back isn’t about doing less; it’s about restoring the energy and clarity to lead well.  This holiday, give yourself permission to pause. Leadership starts with how well you lead yourself,... read more