Table of Contents

Establish what good sleep really means and why it matters for entrepreneurs.

• How Big of a Problem is Bad Sleep — The global sleep crisis and why entrepreneurs are hit hardest
• What is Enough Sleep — Stanford research on optimal sleep duration and individual variation
• Orthosomnia: Anxiety About Sleeping — When obsessing over sleep data makes your sleep worse

The biological mechanisms that govern your rest, and how entrepreneurial life disrupts them.

• The Hormonal Symphony of Sleep — Cortisol, melatonin, and the hormones that control your rest
• Circadian Rhythms and Sleep Cycles — Chronotypes (Lion, Bear, Wolf, Dolphin) and designing your schedule around biology
• Age-Related Behaviors and Sleep — How sleep needs change in your 30s, 40s, and beyond
• Alzheimer's and Sleep — The link between chronic sleep deprivation and cognitive decline

How your daily choices, from food to relationships, shape your sleep quality.

• Entrepreneurship and Sleep — Interviews with founders on fundraising stress, decision fatigue, and sleepless nights
• Finding Your Optimal Sleep Strategy — Strategic napping, jet lag management, and building your personal sleep protocol
• Food and Sleep — Caffeine timing, alcohol protocols, sugar, and why meal timing matters more than what you eat
• Over-Training and Sleep — How your gym routine may be causing 4am wake-ups, and how to fix it
• Attention Span and Sleep — Screen addiction, dopamine loops, and their hidden impact on sleep quality
• Hobbies and Sleep — Why non-work activities are essential for winding down the founder brain
• Work Trips and Sleep — Managing sleep across time zones and hotel rooms
• Relationships, Dating and Sleep — How partnerships affect rest, and why sleeping separately might help

Techniques for calming the entrepreneurial mind and building sustainable sleep habits.

• Stress is Internal and External — CBT-I and separating the stress you create from the stress you receive
• Worry and Sleep — Breaking the nighttime worry cycle that keeps entrepreneurs awake
• Meditation and Sleep — Practical meditation approaches that don't require 30 minutes of stillness
• Wind-Down Routine — Building a 30-minute pre-sleep ritual that signals your brain to rest
• Calming the Racing Mind at 5AM — The Mental Bouncer Technique and other tools for early-morning insomnia
• When to Stay in Bed — The 5am decision: when it's worth staying vs. when to get up
• Celebrating Sleep Wins — Building momentum by recognizing progress

Practical tools, gadgets, and resources to optimize your sleep environment.

• When to See Sleep Specialists — How to know when self-help isn't enough
• Creating the Ideal Sleep Space — Temperature, darkness, air quality, and the $50 setup that beats expensive tech
• What Position to Sleep On — Pillow alignment, mattress choice, and sleep ergonomics
• Eight Sleep — Temperature-controlled mattresses and whether the investment is worth it
• Athlytic and Sleep Tracking — Using wearables to understand your sleep patterns without obsessing
• Sleep Masks and Ear Plugs — Research-backed budget tools for blocking light and noise

Looking forward to emerging research and maintaining your sleep gains long-term.

• Emerging Sleep Research — Maintaining your sleep gains and looking forward