Quality sleep isn’t a luxury. It’s a performance lever for leaders, teams and organisational results.  

In Australia, an alarming proportion of adults aren’t meeting basic sleep needs. Around 40% of Australians report regularly poor sleep and this correlates with reduced daytime functioning and wellbeing.  

In business settings, poor sleep doesn’t just hurt individuals. It shows up as reduced productivity, increased errors, absenteeism and presenteeism.  

In one survey more than half of working Australians reported turning up to work exhausted, with nearly 9 in 10 saying it impacted their productivity.  

The economic toll of inadequate sleep is huge too. Past estimates valued it at $26.2 billion in lost productivity alone, rising to over $66 billion when wellbeing costs are included.  

Every leader should ask themselves: Am I truly optimising sleep for myself, my household and team? 

Are you aware sleep impacts: 

•  Cognitive performance  
• Emotional regulation & resilience  
• Energy, engagement & creativity  
• Health outcomes  

How Leaders Can Start with Themselves Then Others 

Heard of the illustration of the aeroplane oxygen mask? Yes, there is a reason it keeps getting used. Sleep health for leaders is a keystone habit that flows into culture and performance. Prioritise yourself first, then demonstrate the value of sleep for your team. 

Start by asking: 

• Do I wake up feeling restful most mornings? 
• Am I modelling boundaries with work hours? 
• How much screen time am I accruing daily and of that, how much is before bed?  
• What’s the sleep health of my household?

Top 10 Evidence-Backed Tips for Better Sleep Quality 

1. Aim for consistency. Sleep health articles always suggest going to bed and waking up at the same time every day, even on weekends. 

2. Bank at least 7 hours of high-quality sleep. Most adults need between 7–9 hours. What’s your number? 

3. Create a digital sunset. Switch off screens at least 30- 60 minutes before bed. 

4. Relaxation routine. Helps your body down-regulate and signal it’s time to sleep. Remember your nightly routine set by your parents; brush your teeth, change into PJ’s and read a book – there was a purpose behind it.  

5. Keep your bedroom cool, dark and quiet. Even small changes in environment boost sleep depth. 

6. When was your last pillow purchase? This might sound basic, but a new pillow can be the difference between breathing freely and reduced neck/back pain.  Pillows lose support and accumulate allergens, but the exact timing of replacement depends on material: polyester might need replacing sooner (6 months-2 years), while memory foam or latex can last 5+ years. 

7. Limit caffeine after midday. Take note of the drinks you are having as caffeine isn’t just in your morning brew. Think soft-drinks, energy drinks and some supplements.  

8. Move your body during the day. Regular exercise (not too close to bedtime) improves sleep drive and doubles as a mental health benefit.  

9. Track sleep quality. More than one in four Australians now use a sleep or health-tracking app or wearable, with usage highest among professionals aged 30–55. Sleep tracking apps aren’t just trendy. They help identify patterns and environmental disruptors, and many now partner with clinical insights. 

10. Get professional support for persistent issues. Chronic problems aren’t “just life”; they’re treatable. With quite a rise in sleep apnoea and similar conditions it can be well worth a ‘at home’ sleep test to rule out anything significant.  

Bonus Tip from our Team: Place a notepad on your bedside for those nights when you cannot switch-off. Sit up for a few minutes, write it all out on paper or if you prefer your phone notes (but turn the screen brightness down) and see how you feel afterwards.  

Sleep is the foundation of leadership capacity, clear thinking, emotional intelligence and sustainable high performance. If your business is scaling, your sleep health should scale with it. 

A Sleep Checklist for Business Professionals 

Use this as a daily or weekly sleep reminder: 

✔ Set consistent sleep and wake times 
✔ Complete digital sunset 30-60 min before bed 
✔ Bedroom environment optimised (cool, dark, quiet) 
✔ Daylight exposure in the morning 
✔ 20+ minutes of movement/exercise daily 
✔ Caffeine cut-off before noon 
✔ Stress log/brain dump before bed 
✔ Reviewed sleep data weekly 
✔ Educated team on sleep importance 
✔ Modelling healthy boundaries with work hours 

References 

healthyworkplaces.sa.gov.au  | HIF | sleephealthfoundation.org.au | healthyworkplaces.sa.gov.au | Beyond Blue | AIHW | healthyworkplaces.sa.gov.au.

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