Sleep Smart, Work Smart: The Science Behind Better Rest for Lawyers

Okay, I have to confess: I am a total nerd when it comes to learning. 

Earlier this week, I was giddy - and I mean that in the most literal sense (like, standing outside the doors when they opened so I could get a front row seat) - spending two full days at the Nobel Conference at Gustavus Adolphus College, totally immersed in the science and impact of sleep. 

(Here’s a picture of me with author Tricia Hersey. Her talk was inspirational!)

I was back on a college campus, furiously taking 30 pages of notes (no joke!) during back-to-back sessions on sleep’s effect on performance, well-being, and more. It was like Christmas for my inner dork (a label that used to bother me growing up, but now I fully embrace.) Maybe that’s why I love being an adjunct professor of law so much and teaching law students about the importance of well-being as they start their legal careers; it gives me the chance to dive deep into fascinating topics like this sleep.

Why did I take two full days to learn more about sleep so I can share it with you and my clients?

Because I believe that sleep is one of the most underrated superpowers we have, especially as lawyers and legal professionals!

Why Sleep is a Game-Changer 

We lawyers and legal professionals are notorious for pushing through long hours, cutting back on sleep to meet deadlines or perfecting that closing argument. But what if I told you that skimping on sleep is actually holding you back from your best performance? 

Here’s why sleep is essential:

1. Sharper Focus and Cognitive Function
   Think of all the complex legal issues you need to juggle daily—drafting arguments, prepping cases, advising clients, planning programs, executing on tight deadlines, or managing dozens of details. Sleep is what keeps your brain firing on all cylinders. It helps with memory consolidation, critical thinking, and problem-solving. When you’re well-rested, you can focus better and make more accurate decisions.
2. Emotional Balance and Stress Management
   Law can be stressful, no doubt about it. But when you’re sleep-deprived, it’s harder to manage stress and keep your cool. Sleep is essential for regulating emotions, which means you’ll handle tough situations with more patience, clarity, and resilience when you’ve gotten a good night’s rest. Your emotional intelligence is strongest when you are well-rested. (You know this is true, right? I know I’m no treat to be around when I haven’t gotten enough sleep.)
3. Boosted Creativity and Problem-Solving
   Some of the best strategies and solutions come from creative thinking. Did you know sleep helps boost creativity and helps you see connections that you might not notice when you’re tired? If you want to be a team member who comes up with innovative solutions that no one else sees, sleep needs to be a priority.
4. Improved Health and Fewer Sick Days
   Chronic sleep deprivation isn’t just bad for your mental health; it takes a toll on your physical health too. Lack of sleep weakens your immune system, making you more susceptible to illness. The last thing you need during a big case or crunch time on a deadline is to be knocked out with a bad cold.
5. Better Judgment and Faster Reaction Time
   Whether you’re in the middle of negotiations or arguing in court, you need to be quick on your feet and make smart decisions. Sleep deprivation slows your reaction time and clouds your judgment—two things you can’t afford when your mental sharpness matters most! .

The Science Behind Sleep’s Impact

Let’s break down how sleep works its magic on our performance:

• Memory Consolidation: During sleep, your brain processes everything you learned that day and stores it for future use. If you’re cramming for a case but cutting back on sleep, you’re actually hampering your ability to retain that information.
• Brain Detox: Sleep is like a detox for your brain, flushing out toxins and repairing cells. This brain-cleaning process helps keep you sharp and focused. The scientists I learned from this week called it “housekeeping.” Our brains don’t have their own lymphatic system to drain toxins and waste; it only happens during sleep. So get some sleep to “take out the trash” and keep your brain functioning at its best.
• Emotional Recovery: Sleep is when your body and mind recover from the stresses of the day. Without proper rest, your ability to manage stress, regulate emotions, and stay calm under pressure takes a serious hit.
• REM and Non-REM Sleep: Both stages are critical. REM sleep is tied to emotional regulation and creativity, while non-REM sleep helps with physical repair and memory consolidation. Skipping out on either? Not ideal.

What Happens When We Don’t Get Enough Sleep

I get it. We’re all guilty of pulling late nights when a big case or deadline looms. But here’s the downside:

1. Impaired Decision-Making
   When you’re sleep-deprived, you’re more likely to make poor decisions. In the legal profession, where the stakes are high, you can’t afford to have your judgment clouded by exhaustion.
2. Weakened Memory and Learning
   Think of how much information you need to absorb daily. Sleep deprivation makes it harder for you to learn, retain, and recall information - critical skills in our line of work.
3. Higher Anxiety and Burnout Risk
   We already know lawyers and legal professionals are at higher risk for burnout. Sleep deprivation makes it harder to regulate your stress levels, increasing the likelihood of burnout, anxiety, and other hits to your well-being.
4. Compromised Health
   A lack of sleep can weaken your immune system and make you more vulnerable to illnesses. Chronic sleep deprivation has even been linked to serious health conditions like heart disease and diabetes.

Practical Tips to Prioritize Sleep

• Set a Sleep Routine: Try to go to bed and wake up at the same time each day, even on weekends. Consistency helps regulate your body’s natural sleep-wake cycle.
• Unplug Before Bed: Turn off your screens at least an hour before bed. The blue light from phones and laptops messes with your brain’s ability to wind down.
• Create a Restful Sleep Environment: Make sure your bedroom is dark, quiet, and cool. Invest in a quality mattress and blackout curtains to set the stage for better sleep.
• Watch Your Caffeine Intake: Be mindful of that late-afternoon coffee. Caffeine can stay in your system for hours, making it harder to fall asleep.

So if you’ve been thinking of sleep as a luxury or something to squeeze in between all the other demands of your legal career, it’s time to rethink that. Sleep is a critical component of your success, and prioritizing it can lead to sharper thinking, better decision-making, and improved resilience. Your best work starts with your best rest.

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Want your lawyers and legal professionals to learn more about the power and importance of sleep? Dr. Jagdeep Bijwadia and I dive into the science of sleep and provide actionable strategies for legal professionals to improve their sleep habits and boost performance in our program “EsquireSleep”. During this presentation that always receives rave reviews and engagement, we explore how better sleep leads to better results—in court, in negotiations, in every facet of your work, and in your overall well-being. Hit “reply” if you’d like to learn more!