How to Maximize Sleep as an Entrepreneur

About this video

Dan Martell explains how he gets high sleep scores — he says 93 to 94 on his Oura Ring — after ignoring sleep while building earlier companies and only dialing it in after having kids and starting to measure it. He shares six strategies. One, a daily dump: at the end of the workday, around 5 p.m., move everything outstanding, including email toward inbox zero, into a Google Doc so the mind stops rehearsing it in bed and he can be present with family. Two, early to bed: his ring suggested 7:45 to 8:15 p.m., he settles on 9 p.m. to 5 a.m. for eight hours, following circadian rhythm rather than fighting it. Three, a cold room, around 68 Fahrenheit or 17-18 Celsius, opening a window in winter and setting hotel rooms cold when travelling. Four, ramp down with a nighttime routine, for him reading a less stimulating book on his Kindle, a cue that now makes him sleepy within minutes. Five, blackout both visually, with a Sleep Master sleep mask to eliminate ambient light, and audibly, with white noise/binaural beats via the SleepStream 2 app recommended by Ben Greenfield. Six, no consumption: no alcohol and no late food; he fasts from about 6:30 p.m. until 8 a.m.

Key takeaways

• Do a daily dump into a doc at day’s end, including email, so open loops don’t keep you awake
• Go to bed early and keep a full eight hours, aligning with your circadian rhythm
• Keep the bedroom cold — around 17-18 Celsius — at home and when travelling
• Build a ramp-down routine such as reading, and black out light and sound with a mask and white noise
• Avoid alcohol and late-night food; Martell fasts from about 6:30 p.m. to 8 a.m.

Episode details: published June 1, 2020 · 13:34 long. Summary written by Self Growth Videos from the episode itself. Business results and any income figures mentioned are Dan Martell’s own claims, shared for education — they are not typical or guaranteed.

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