tired businessman

How to sleep the night before a presentation. You need your zzzzzz’s! 

Read time: 4 minutes

Executive Summary

4 Key Points to Sleep Well Before a Presentation:

  • Manage Your Mindset: Silence the “Public Speaking Monkeys” of self-doubt.
  • Control Body Language and Voice: Project energy and enthusiasm despite fatigue.
  • Prepare Appropriately: Avoid over or under preparing to reduce anxiety.
  • Structure Your Presentation: Use the “Simply Amazing Structure” to ensure clarity and flow.

Read On

Many of us have been there. We know that we need plenty of sleep ahead of our presentation, so we go to bed early the night before. And that’s when anxiety insomnia strikes; we can’t sleep before the big event. The more we lie awake, the more we worry. And the more we worry, the more we lie awake. By the time our alarm goes off in the morning, we’re not exactly feeling fresh as a daisy.

As well as making you feel physically grotty, sleep deprivation is terrible for brain function. It affects everything from attention-span and decision-making to creativity and cognition. So if you can’t sleep the night before your presentation, it’s bound to negatively impact your performance.

So what can we do about this anxiety insomnia, one of the most prevalent speech anxiety symptoms? We can tackle it head-on, that’s what! Your stress and anxiety is caused by 3 main issues mindset, body language/voice, and skillset.

Are you a professional struggling with public speaking? We’ve helped hundreds of professionals become confident speakers. Contact us today to discuss 1-to-1 training and taster sessions.

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We often begin our presentation skills training talking about how to develop a positive mindset when presenting. Often people tell us about their ‘Public Speaking Monkeys’ – the voices of self-doubt that say negative and discouraging things (“Your hands are shaking like a leaf”, “You look terrible”, “Your voice sounds shaky”…that kind of thing). Our award-winning technique outlined in our book ‘Taming You’re Public Speaking Monkeys‘ shares how to deal with this. In our training, we also show participants how to think about presenting in a more positive light and they begin to understand that the presentation is not actually focussed on them and should be focused on the audience.

Body Language & Voice

If you haven’t had enough sleep, it is likely your body language will show the symptoms of being tired. You might slump in your seat, your head will be down and then your voice won’t project properly. Instead, you want your body language and voice to project energy and enthusiasm. Using the correct presenter stance & breathing techniques will help you to do this.


People lose sleep when they under-prepare and over-prepare. If you are under-prepared, you might worry about what questions you may get asked and if you are going to deliver well enough. If you over-prepare you are likely to lose sleep because you are working late into the night and worrying too much about getting the presentation perfect. The answer is to do an appropriate amount of preparation. We show people how to do three main things:

  1. Identify the key messages in their presentation
  2. Research your audience and understand their needs
  3. Use our Simply Amazing Structure (SAS) so your presentation includes everything it needs to and flows smoothly

If you have any questions or are ready to get started beating anxiety insomnia please get in touch today. You and your sleep won’t regret it!

Simply Amazing Training offers professional 

presentation skills coaching and 

public speaking coaching for

 companies in and around LondonDorsetKentLeicestershire and Hertfordshire

Get In Touch

Author: Dee Clayton

Dee Clayton - Simply Amazing TrainingDee Clayton, an acclaimed coach and winner of the prestigious Overall National UK NBW Award in 2022, has over 30 years of experience in communication. With over half of her career as an author, mentor, and trainer. Dee offers a distinctive blend of skills and insights. Her mission is clear: to empower high-performing individuals to excel further, while guiding their teams to unprecedented success. Connect with Dee via LinkedIn.

Posted by Dee Clayton on 12 Sep 2017

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