How Sleep Debt Impacts Decision-Making
The iGaming industry thrives on constant connectivity, non-stop conferences, and relentless travel. Sleep often becomes the first casualty. However, as Judkins points out, chronic sleep deprivation slows reaction times, increases stress, and drastically reduces decision-making quality.
“Sleep debt actually impairs your judgement more than being legally drunk,” Judkins explains. “When you’re not sleeping enough, your performance tanks, and you’re far more affected by daily stressors.”
High performance is rooted in the overlap of sleep duration and quality. Leaders must shift focus from hours worked to the value they bring, and optimised sleep plays a crucial role in enhancing strategic thinking and creativity.
Building an Evening Routine for Restorative Sleep
Judkins argues that most people fail to establish evening routines because they aim for perfection instead of progress.
“The most impactful thing you can do is reduce screen time before bed,” he advises. “It’s like being in a pub; there’s always one more reel to watch or message to check.”
Simple changes, like removing phones from the bedroom, create significant improvements. Judkins recommends:
- Using an alarm clock instead of a phone.
- Establishing a wind-down routine to transition from work to rest.
- Avoiding “all-or-nothing” approaches; incremental steps lead to sustainable habits.
Optimising Your Sleep Environment
Judkins recommends designing your bedroom to mimic a restful and undisturbed environment. The key is to mimic conditions that encourage deep, uninterrupted sleep:
- Darkness: Install blackout curtains and remove all light sources.
- Cool Temperatures: Maintain a room temperature between 18-20°C.
- Quiet: Use white noise machines or close windows to minimise disturbances.
“Even a tidy bedroom can significantly improve sleep quality,” Judkins notes.
The Role of Alcohol in Sleep and Performance
Alcohol is a staple at iGaming conferences, but Judkins warns about its impact on sleep quality. While a drink might help you fall asleep faster, it compromises the restorative stages of sleep.
“A lot of people believe they need alcohol to unwind,” Judkins shares. “I used to drink a bottle of wine every night, but it created an endless cycle of fatigue and stress.”
Judkins advocates for a strategy called “crowding in to crowd out.” Instead of eliminating alcohol entirely, introduce healthier stress management techniques like walking, breathing exercises, or short breaks during the day. These practices reduce the dependency on alcohol as a coping mechanism.
Actionable Steps to Improve Sleep and Performance
Judkins leaves listeners with two key pieces of advice:
- Reduce Screen Time Before Bed: Improve sleep quality by avoiding screens at least an hour before sleeping.
- Take Strategic Breaks: Step away for five minutes during high-pressure workdays to reset and re-energise.
*“Even minor adjustments can make a big difference in your overall performance,” he emphasises.
Elevating iGaming Leadership Through Better Sleep
Judkins’ insights underline a critical shift in how leaders approach their work-life balance. Sleep forms the cornerstone of effective leadership and sustained success. By implementing these science-backed strategies, iGaming professionals can enhance their productivity, creativity, and resilience, unlocking their full potential.
Take charge of your sleep and notice the remarkable improvements in your productivity and well-being.
