Now Booking for Spring 2024 — Get In Touch

Are Your Employees and Leaders Exhausted?

Are Your Employees and Leaders Exhausted?

The Impact of Magnesium, Exercise, Cortisol, and Melatonin on Employees and Leaders feeling exhausted

Do your employees and leaders (and maybe you) feel exhausted?

The alarm goes off…


They try to ignore the fact that they have to get up, cause they are still exhausted…

But they hear the kiddos and know that they have to start their day and get to work, so they drag themselves out of bed.

With their eyes hardly even open, they drink that first cup of coffee and then spend the day just “going through the motions” because they are way too exhausted to do any more than that.

After a long exhausting day, they put the kids to bed and then stay up way too late watching Netflix.

Your employees and leaders finally drag themselves off to bed, absolutely beat, and then…


Their eyes are wide open and Their mind starts racing (I call it hamster-wheeling)!

Your employees and leaders may be thinking: “What do I have to do tomorrow? Why can’t I go to bed earlier? I have to remember to remind my partner to do a task I forgot to talk to them about. I have this project to start tomorrow. Oh no, the bake sale! Oh shoot I have to get my mother-in-law a birthday present. I wonder what activity I can do with the kids this weekend. How do I help my kid with what they’re going through at school? And. and. and…”

Does this sound familiar?

Do your employees and leaders (and maybe you) find their minds hamster-wheeling keeps them up at night and then they take forever to fall asleep and they are exhausted the next day?

You know, I get it, believe it or not, I used to do the same thing!

It sucks.

So, what I started doing was writing down all of my thoughts as I think of them and usually that’s enough to let me go to sleep.  This can work great for you and your employees and leaders so you feel like you can go back to that brilliant idea when you aren’t exhausted.

If this doesn’t cut it, then I turn on a guided sleep meditation so I can divert my attention from all of my racing thoughts.

The Science

Cortisol and Melatonin - How They Affect Your Circadian Rhythm

Usually, cortisol levels rise in the morning. This puts your mind and body in ‘START’ mode, meaning that it makes you enter your active phase and prepares you (and your employees and leaders) for activity for the day.

At night, cortisol levels should be low, and melatonin is let out in your body naturally.  Melatonin is the hormone that your body, more specifically the brain, produces when the day is ending.

Why is it normally produced only when the day is ending, you may ask? The reason is quite simple, it is because of darkness. When it is dark outside, and your brain has released molecules of melatonin, you become sleepy, or at least that is what should happen. (And there’s a big difference between feeling sleepy at bedtime vs. exhausted throughout the workday)

The rising and falling levels of cortisol and melatonin are what help balance your circadian rhythm – which is your internal, 24-hour clock.

When your (and your leaders and employees) circadian rhythm is balanced, even without an alarm you will probably wake up at around the same time every single day, with minimal effort.

If you, your employees, and your leaders relate to the situation described in the first section above, where you always feel exhausted, your (and their) internal clocks may need some balancing.

An important detail was mentioned in the above situation – binge-watching (don’t get me wrong, even I love binge-watching a good show once in a while).

Although we all love to relax at the end of the day by getting comfy and watching our favorite show, the blue screen emitted from phones, televisions, laptops, or any other device with a screen, is what stops the production of melatonin. 

Another culprit could be if you or your employees and leaders are working late into the night answering emails or finishing reports.  This not only keeps you awake from a blue-light perspective, but also because of your active mind and can affect your sleep leaving you and your employees and leaders feeling exhausted.

This makes sense…

Melatonin is produced in the dark – screens emit light…

This could be one of the reasons you, your employees, and your leaders can’t fall asleep! One way to fix this is obvious – encourage and exemplify shutting down from work and devices at least 1 hour before bed and preferably for most of the evening.

Another way to improve melatonin production is to turn on the night shift filter on your devices before bed if it is available.

This filter switches the colors of your displays to warmer-toned colors, which in turn decreases the amount of blue light coming from your device.

This is important since the circadian rhythm is more sensitive to blue light rather than warmer-toned light.

Lastly, stress is a big contributor to affecting sleep at night.  Working on stress levels throughout the day will be imperative for your and your employees’ and leaders’ ability to fall asleep at night.

How Magnesium and Exercise Affects your Sleep

First of all, what even is magnesium?

Magnesium is a mineral that is also one of the electrolytes found in the body.

Electrolytes have many purposes for you, your employees, and leaders, including:

  • balance how much water you have in your body, keeping you hydrated.
  • help to balance your body’s pH levels and
  • are a crucial player in conducting nervous impulses which contract your muscles – helping you move.

Magnesium, more specifically, also helps your body control blood sugar levels, and blood pressure, helps with strong bones, helps with better quality sleep (ditch feeling exhausted), and maintains a healthy cardiovascular system.

Magnesium is also a nutrient that is depleted in times of stress.

When your (or your employees and leaders) magnesium levels are too low, it also causes sleepiness and a feeling of weakness.

So make sure to eat some foods high in magnesium such as nuts and seeds, whole grains, leafy greens, or fish. This will help with feeling exhausted.

Another thing that affects your sleep is exercise. Most people today have a sedentary lifestyle – sitting in front of a computer all day at work. (is this common with you, and your employees and leaders?)

Because of this, it is important for you, your employees and your leaders to have at least 30 minutes of exercise each day. This shouldn’t be daunting – find something you enjoy doing! You can even 

It has been proven that exercise decreases insomnia and increases the amount of deep sleep you can get. Deep sleep is especially important since it is the type of sleep that has the most regenerative function and helps with feeling exhausted.

Overall, the exhausted feeling you, your employees, and your leaders may get is not definitive, do not worry.

Let me know if you and they try these steps.


BTW… if you want help with you, your leaders, and your employees feeling exhausted, book a call here to see how I can help