352: Better Leadership Starts with a Better Night of Sleep with Dr. Carlos Nunez

Sad to admit, after 350+ episodes, I have never dedicated a full show to sleep . I’ll be the first to admit that I’ve been doing a ton of deep-diving into sleep lately. Between life changes, career shifts, and navigating perimenopause, my nights haven’t exactly been peaceful . In fact, coming off a rough night myself, I’m sitting here with a massive afternoon coffee, fully aware that I reached for a sugary lunch to get through the slump!

We’ve all been trapped in that vicious cycle, right ?

But today, we are busting the toxic, old-school corporate narrative that sleeping is lazy or just for babies. To help us break it down, I’m joined by the brilliant Dr. Carlos Nunez, Chief Medical Officer at ResMed . Carlos brings decades of medical expertise—and some truly humbling personal stories—to show us why sleep isn't just a healthy habit. Sleep is the absolute foundation of inclusive, effective leadership and a kinder workplace .

Key Themes from the Conversation

• The Foundational Pillar of Human Health

  For decades, society has obsessed over diet and exercise trends, while treating sleep deprivation like a corporate badge of honor . In reality, sleep is the baseline that determines whether those other health goals even happen .

  "People are starting to realize it's not just one of the three pillars, it's probably the foundation on which the other two pillars sit." — Dr. Carlos Nunez

• The Direct Link Between Poor Sleep and Workplace Behavior

  A severe lack of sleep impairs cognitive function and emotional regulation to a level equivalent to intoxication, which directly drives erratic, negative, or toxic leadership behaviors in the workplace .

  "I was extremely sleep-deprived, and I remember being in a meeting, and I went off, like, in a way that I've never done before. I probably looked scary to my team because I was so sleep-deprived." — Dr. Carlos Nunez

• The Hidden Danger of Digital Engagement

  While blue light filters are helpful, the real disruptor keeping our minds awake at night is the mental stimulation and chemical rushes from pre-bedtime screen use.

  "What's worse than the light is the activation of your nervous system. The dopamine hits that you get from doomscrolling TikTok or social media for 30 minutes." — Dr. Carlos Nunez

• The Biological Toll of Untreated Sleep Disorders

  Ignoring long-term sleep issues due to ego or stigma does more than cause daytime fatigue—it starves the body of oxygen and significantly escalates severe cardiovascular and long-term cognitive health risks .

  "The research shows untreated sleep apnea, within 3 years, you have a 35% chance of dying... Your risk for cardiovascular mortality is 55%." — Dr. Carlos Nunez

• The Mind-Quieting Power of Arbitrary Focus

  When workplace stress and a lack of situational closure spark late-night rumination, shifting the brain toward simple, structured mental exercises can effectively short-circuit intrusive thoughts .

  "Getting your brain to focus on something that's really not thinking, that's kind of easy to do, all of a sudden, you drift off." — Dr. Carlos Nunez

One Actionable Takeaway

To protect your health and show up better for your team, establish a strict 30-minute digital wind-down routine before bed. Swap out the late-night doomscrolling or email checking for a period of quiet mindfulness. If your brain starts ruminating on tomorrow's to-do list, physically write down those 3 or 4 lingering tasks on a notepad to trick your mind into a sense of closure, or practice a simple, low-stakes mental word game to help your nervous system gently drift off .

Learn more about Carlos' research at https://sleepsurvey.resmed.com/