Most executives are one good nights sleep away from a day of peak performance.
I hear it all the time...
"I don't have as much energy as I used to"
"I crash in the afternoon and can't workout in the evening"
"By the time I get to my hotel room I'm exhausted"
"I always wake up feeling wired around 2 or 3 am"
The truth is, 90% of executives are fighting an uphill battle with their health because their sleep is one of the lowest performing metrics we measure.
Expecting to improve your health and fitness after stringing together a month of poor sleep performance is like expecting capital gains with no stock portfolio...it ain't gonna happen.
When it comes down to it - there are 3 major roadblocks between you and excellent sleep.
Stress
Circadian Rhythm
Physical Activity
Every successful man has a protocol in place for the things he does best.
It's time you get one locked in for the most important factor in your health and fitness...sleep.
THE PROBLEM WITH SLEEP FOR EXECUTIVES
Sleep is an essential component to a high-performance lifestyle.
I am going to assume your priority (outside of your career) is to achieve excellent health and optimal fitness.
This will allow for an extended lifespan and more importantly healthspan (living disease free, longer). More time with family. More time for extended retirement. More time to go skiing in the Rockies. More time to go shopping in Milan. More time to visit European wineries. More time for life.
Otherwise, why do you work so hard?
Executives are notorious for being performance-driven.
This is usually not an issue in their 20s and 30s when first starting their impressive ascent towards the high peaks of the business world.
But the neglectful attitude towards your health will catch up to you as sure as the sun will rise...one day.
By the time you reach the age of 40, you've spent two decades developing bad habits, ignoring your body's desire for sleep, and traded years of your life for higher levels of business performance.
All good. You got the position, you got the salary, the bonus, the house...hell you got it all. Except your health.
1. STRESS
Your nervous system dictates your sensation of stress.
Stress is easily the biggest villain standing between you and excellent sleep. Insane workload, crazy travel days, constant fires...your HRV is low, your cortisol is high, your amygdala is hyperactive.
It's not your fault, your body is simply responding to the environment. You can't control what happens (for the most part).
But you can control what happens when you're "not on the clock". Don't worry, I know you're always on...but you don't have to be.
There are a few tactics you can easily implement to reduce stress by nightfall.
2. CIRCADIAN RHYTHM
Executives often have disrupted circadian rhythms due to stress, long work hours, travel, and poor sleep habits.
Understanding the key hormones and their roles in regulating energy, focus, recovery, and performance can help optimize your productivity and health.
Circadian rhythm is your body's internal alarm clock. It's triggered and managed by sunlight.
The Morning Cascade
AM fasting on travel days can result in high energy levels.
When the sun comes up, your body wakes up.
Cortisol the body’s primary “stress hormone,” naturally spikes 30-45 minutes after waking, known as the Cortisol Awakening Response (CAR). This increases alertness, energy, and focus to kickstart your day.
Melatonin (known as the sleep hormone), is at its lowest in the morning to allow for wakefulness. Exposure to sunlight tells the brain to shut off production.
Dopamine activity increases in the morning fueling the drive to execute, achieve, and focus
Testosterone peaks in the morning, supporting energy, strength, and mental drive.
Your metabolism kicks in to a higher gear and you're ready to go.
The Nightfall Effect
When the sun goes down, your body prepares for relaxation and sleep.
Darkness triggers melatonin production, helping you wind down.
Cortisol levels drop at night to allow for deep sleep.
Growth Hormone is released to promote muscle repair, recovery, and fat metabolism during sleep.
Ghrelin and Leptin (the hunger hormones) balance themselves. Poor sleep causes and imbalance, causing you to lose control over your cravings.
Ghrelin increases, leading to overeating. Leptin decreases, reducing your satisfaction after meals.
This is how it's all supposed to work. But for busy executives, this is not the case.
3. PHYSICAL ACTIVITY
Walking and strength training are an executive's best friend.
Executives are in a movement crisis. Prisoner’s of their plush leather office chairs, desks, and workspaces.
It’s a never-ending battle between feeling chained to the computer and knowing you need to move. The most intense form of cognitive dissonance.
The human body was designed for constant movement. 24/7 locomotion.
Ancestral humans walked 25,000 steps a day.
The average executive walks a meager 4,000 steps a day.
No wonder you have back pain, tight hips, cranky knees, weak quads, and poor mobility.
Your career has robbed you of your youthful athleticism, and the physical spark you once had.
Physical Activity serves 6 main functions in terms of enhancing sleep quality.
Regular movement reinforces your circadian rhythm by regulating the release of cortisol (alertness hormone) in the morning and melatonin (sleep hormone) at night.
Moderate to intense exercise enhances the parasympathetic nervous system (rest and digest) post-workout.
Exercise enhances adenosine accumulation—an energy byproduct that builds up throughout the day.
Exercise, particularly resistance training or HIIT, triggers growth hormone (GH) release during slow-wave sleep.
Exercise promotes energy balance, fat loss, and improved respiratory function.Exercise reduces symptoms of anxiety and depression, which are often linked to poor sleep.
Physical activity acts as a natural regulator of sleep hormones, energy systems, and stress pathways.
Lack of movement worsens sleep by disrupting melatonin and cortisol cycles, preventing adenosine buildup, and increases stress and weight.
Even 30-45 minutes of moderate-intensity activity—like brisk walking, strength training, or HIIT—can significantly improve sleep onset, quality, and recovery, allowing executives to dominate their day with better focus, energy, and resilience.
THE EXECUTIVE SLEEP PROTOCOL
I have created a 3-step AM/PM protocol that executives can execute seamlessly at home or while traveling, designed to optimize energy, focus, and recovery.
Morning Protocol (Energy & Focus Boost)
Outdoor Walk + Pushups (10-15 mins)
What: Get outside for a 10-15 min walk within 30 minutes of waking. Add 3 sets of 10 pushups to jumpstart your body.
Why: Sunlight regulates your circadian rhythm by spiking cortisol naturally. Pushups increase blood flow, dopamine, and testosterone for mental and physical performance.
Hydrate + Protein
What: Drink 16-20 oz of water immediately after your walk, then consume 30g of protein (e.g., eggs, Greek yogurt, or a shake).
Why: Hydration boosts cognitive function. Protein stabilizes blood sugar and enhances dopamine production for motivation and focus.
Caffeine Timing
Caffeine before meetings and training can increase testosterone.
What: Delay your first coffee for 60-90 minutes after waking to align with your natural cortisol peak.
Rule: Stop caffeine after 2 PM to protect sleep quality.
Why: This prevents mid-afternoon crashes and supports your evening wind-down.
Evening Protocol (Wind Down & Sleep Optimization)
Blue Light Blocking + Evening Walk
Minimize screens at night. Wear blue light blockers and read real books.
What: Put on blue light glasses after sundown and dim screens if work requires devices. Take a 10-15 minute relaxed walk outdoors or indoors after dinner.
Why: Blue light blocks melatonin production, delaying sleep onset. Glasses preserve melatonin naturally. Light walking aids digestion and reduces stress.
Heat Therapy + Deep Breathing
What: Use heat therapy (hot bath, sauna, steam room, or hot shower) 1-2 hours before bed. Follow it with 5 minutes of deep breathing (inhale for 4 secs, exhale for 8 secs).
Why: Heat therapy reduces stress and helps lower core body temperature afterward, promoting deep sleep. Deep breathing shifts you into the parasympathetic nervous system, calming the body for sleep.
Glycine Supplement
What: Take 3g of glycine 60-90 minutes before bed.
Why: Glycine improves sleep quality, lowers body temperature, and enhances relaxation for a smoother transition into sleep.
Ready for Better Sleep?
Message Jared Evans on LinkedIn for access to our FREE High-Performance Sleep Audit and receive a tailored roadmap to optimize your sleep and recovery.
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References:
Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in neurology, 3, 61.
