EP 14 – Positive Sleep – Getting the Competitive Edge with the Right Amount of Sleep; Interview with Giles Watkins

• There is always a trigger point which marks the beginning of sleep problems and if you are having problems getting to sleep it’s very difficult if you are with someone who is not.

Sleep – People underestimate the effects of a lack of sleep or lack of quality sleep and the impact it has on decision making and creativity.

• The front part of the brain, the neocortex,  is the part of the brain responsible for executive functions; problem-solving, reasoning, planning and creativity, research suggests this part of the brain is the most affected by sleep or the lack of it.
• If you are short of sleep your ability to use your ‘helicopter mode’, looking at the whole problem with an informed overview  becomes compromised
• When you are in a good place and have had enough sleep your creativity, pattern recognition and insight development function at optimum levels.

Napping – There has been research  indicating a nap can improve your performance

• There are 2 types of naps- the power nap researched by NASA and the optimum time for this is 26 minutes in length. The longer nap is the full 90 minutes a complete sleep cycle.

Beginning the day – There is evidence that when you wake up your brain is still processing the emotions and memories from the previous day.

• It can take nearly an hour for the brain to ‘warm-up’ and be ready for the day.
• Putting aside time to ‘let the day in’ is important and this time can be effectively spent expressing gratitude and visualising.

Ending the day – You have to get yourself ready for the end of the day and the last 90 minutes of the day are vital.

• Have a cut off time for the use of devices and positively complete domestic tasks to ensure things are tidied away and you are in a relaxed state of mind ready to sleep.

Sleep apnoea

• It is quite common but many people don’t realise the impact it has. The micro wake-ups mean you are unable to ever reach a level of restorative sleep
• To achieve good sleep, you have to look at your lifestyle.
• Caffeine can play a major role in sleep issues and giving up or being mindful about your consumption of caffeine can make a difference.
• Having access to natural light is another factor required to remain healthy and well. Lack of natural light can also affect sleep patterns and the quality of sleep experienced.

Competitive Edge – When you are really tired you no longer have the capacity to seek different perspectives. It is demotivating for others when as the leader you are not able to cope with different ideas and alternative solutions

• Emotionally you are not in a place to support people or cope with the emotions of others
• When you have enough and the right quality of sleep you will have a competitive edge
• The energy demands on leaders, executives and entrepreneurs are akin to the energy required by athletes.
• You need to treat yourself as an athlete and if you get the basics right – sleep, nutrition and movement you are giving yourself a competitive advantage.