Wellness Refuge Pillar:
In this episode of the Leadership Wellness Circle podcast, Miara Shaw explores the vital connection between sleep and leadership performance. Focusing on the “Wellness Refuge” pillar, Miara shares her personal struggles with sleep, especially after turning 50, and how learning to prioritize rest has improved her focus and overall well-being. She reflects on insights from sleep strategist LaShasta Bell, emphasizing that rest is not a luxury but a necessity for high-performing leaders. Miara provides actionable tips on improving sleep quality, including the benefits of power naps, listening to your body’s cues, and finding alternative ways to recharge when sleep isn’t possible.
Key Takeaways:
- Sleep is essential for improving brain function, focus, and leadership performance.
- Rest is not a luxury—listening to your body’s need for rest leads to better efficiency and decision-making.
- A 26-minute nap can significantly boost energy and mental clarity.
- Alternative rest practices like deep breathing or a short walk can help restore energy if a nap isn’t possible.
- Consistent rest and sleep routines help prevent burnout and improve overall well-being.
Takeaway Summaries:
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Sleep Fuels Leadership – Sleep isn’t just a luxury—it’s a critical component of effective leadership. Prioritizing quality sleep helps restore mental clarity, enhance focus, and sharpen decision-making, ultimately improving leadership performance. When leaders are well-rested, they are better equipped to handle the challenges of their role, think strategically, and inspire their teams.
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Listen to Your Body – Your body has a built-in way of signaling when it needs rest, and paying attention to these cues is vital for maintaining long-term productivity. Understanding your body’s sleep needs—whether it’s more rest at night or shorter breaks during the day—can enhance your energy, improve decision-making, and increase mental clarity, helping you stay at your best, both personally and professionally.
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Power Naps Matter – A power nap isn’t just a quick break—it’s an investment in your performance. Studies show that a quick 26-minute nap can significantly boost focus, improve mood, and restore energy levels. When you’re feeling mentally drained, a short nap can provide the physical and cognitive recharge needed to power through the rest of your day with renewed vigor.
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Rest Beyond Sleep – While sleep is essential, there are other ways to rest and recharge during the day. Techniques like deep breathing exercises, short walks, or even a five-minute break can have a restorative effect on your energy levels. These practices provide the mental reset needed to refocus, helping you stay productive and avoid burnout, especially during busy or stressful times.
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Efficiency Through Rest – Regular rest practices are key to sustaining high performance in any leadership role. By integrating consistent rest into your routine—whether it’s through sleep, naps, or brief moments of relaxation—you’re able to prevent burnout, maintain focus, and stay productive for the long haul. Taking time to rest ensures that you can continue to give your best effort without draining your energy reserves.
Interested in enrollment for the 2026 Leadership Wellness Circle? Learn more at Leadership Wellness Circle.
