TLP457: The Power of Positive Sleep with Giles Watkins

Giles Watkins—coach, speaker, and author of “Positive Sleep: A Holistic Approach to Resolve Sleep Issues and Transform your Life (Positive Wellbeing).” In this episode, he explores why quality sleep is essential for high performance, decision-making, and long-term success.

He dives into sleep’s role in workplace culture—how it affects performance, decision-making, and even global business operations. Giles discusses how different cultures view sleep, how leaders can help their teams without overstepping personal boundaries, and why some companies are incorporating naps into the workplace. 

If you’ve ever struggled with sleep, wondered how to optimize your rest, or lead a team that could benefit from better sleep habits, this episode is packed with insights.

 

https://bit.ly/TLP-457

 

Key Takeaways

[02:34] Giles explains that while awareness around sleep has improved, people are still sleeping an hour less than they did 50 years ago. He attributes this to distractions like artificial lighting, phones, and technology. While the body can physically recover from lost sleep, the brain does not regain the same benefits, such as memory consolidation and emotional processing.

[09:09] Jan asks Giles to define sleep, referencing Part 2 of his book. Giles shares a definition from Harvard Medical School, describing sleep as a reversible state where activity decreases, external responsiveness drops, and the brain undergoes essential restoration processes. He emphasizes that modern sleep science is still evolving, with ongoing debate about its full impact on cognition, learning, and mental health.

[16:09] Giles explains that sleep needs gradually decrease with age, but the change is not dramatic. Factors such as genetics, environment, and personal habits play a role. Some people naturally need less sleep, while others struggle with shifting rhythms over time. He highlights that recognizing these differences is key for leaders managing diverse teams with varied sleep patterns.

[23:37] Jan shares his experience in the military, where sleep deprivation was common, but he personally struggled with it. Giles confirms that while some individuals can push through exhaustion, it is not sustainable. He compares chronic lack of sleep to “social jet lag,” disrupting natural rhythms and leading to lower motivation, reduced focus, and diminished quality of work.

[27:58] Giles recalls his first experience working in Vietnam, where employees would nap under their desks after lunch. Initially shocked, he later realized it was an effective way to recharge. He contrasts this with Western cultures, where working through lunch is often seen as a sign of dedication. Businesses with global teams need to be aware of these cultural differences to maximize productivity.

[36:37] Giles highlights the importance of bedtime routines—consistent sleep schedules, limiting screen exposure, and wind-down activities. He notes that many adults with sleep issues lost their childhood sleep habits after leaving home. Encouraging good routines in children can set them up for long-term sleep success.

[41:19] Giles states that 80% of sleep problems can be resolved with behavioral changes, such as reducing screen time before bed, avoiding alcohol late at night, and sticking to a consistent schedule. He advises leaders to treat sleep as a priority, just like diet and exercise, to enhance their performance.

[43:14]  And remember, Sleep is that golden chain that ties health and our bodies together. - Thomas Dekker

 

Quotable Quotes