Mastering Sleep | A Toolkit for Entrepreneurs

“Sleep is the golden chain that ties health and our bodies together.” –Thomas Dekker

As entrepreneurs, we know the truth of these words all too well.

Juggling entrepreneurship, navigating personal relationships, and carving out spaces for restoration and rest has been part of my journey, just like many of you.

However, the heart-wrenching loss of my mom and dad within a challenging six-month span has severely affected my sleep. As I grapple with grief, I’ve recognized that sleep patterns reflect our inner state.

Confronting the symptoms of sleep disturbances isn’t just about garnering more restful nights. It’s about sparking a different sleep process, one that has the potential to transform all areas of our lives.

In my quest for tips, I turned to my trusted entrepreneur family in my Entrepreneurs’ Organization (EO) Killing It 2.0 forum.

They generously shared their strategies, including valuable insights from the Huberman Lab.

Today, I’m thrilled to share these resources with you, a toolkit that’s been a huge help in my journey towards getting more sleep! 

A Step-by-Step Guide to a More Restful Sleep

  1. Supplements: : After consulting with a healthcare provider, consider taking these supplements 2-3 hours before bed:
  2. Caffeine Limit: Avoid caffeine after 2pm. I sometimes take a matcha tea ceremony class at 5:30pm and always have a hard falling asleep on that day! I’ve asked my teacher for an earlier schedule.
  3. Sleep Environment: Create a serene sleeping space, with temperatures around 66 degrees. I got this tip from reading Matthew Walker’s book.
  4. Food: Opt for a dinner filled with healthy carbs to promote serotonin release. Check out this list 12 healthy high carb foods. My personal favorite? Warm sweet potatoes.
  5. Sun Exposure: Catch some sunlight within 30 minutes of waking and during sunset.
  6. Alcohol and Sleep Medication: Understand these can disrupt your sleep cycle and aim for moderation.
  7. Napping Strategy: Limit daytime naps to under 90 minutes or skip them entirely.
  8. Sleep Schedule: Establish a consistent waking and sleeping time. Why?  Our bodies follow a circadian rhythm (an internal clock) and this relies on consistency. Think of your wake time as the anchor to your day.
  9. Middle-of-the-Night Strategies: Find yourself up at 2am? Yeah, me too. Consider NSDR Protocol or Yoga Nidra if you wake up in the middle of the night and struggle to fall back asleep. Find it by searching for NSDR or Yoga Nidra on YouTube or Insight Timer.
  10. Mindfulness: You all know I am a big fan of mindfulness. Integrate mindful practices into your nighttime routine. I’ve found the sleep meditations by Sarah Blondin on the Insight Timer app helpful!

And remember, it’s not just external factors that impact our sleep.

Sometimes, it’s our loved ones.

My sweet husband Rodney’s snoring used to bug me crap out of me and thwart my sleep. But a profound lesson from Byron Katie’s book “Loving What Is” brought a revelation – acceptance.

This simple shift transformed our nights, making sleep more peaceful and the days more productive.

Accepting it as a part of my nighttime routine made the snoring less bothersome and sleep more achievable.

Sleep can be elusive but it’s an important tool for healing. With quality sleep, we rise as more resilient, healthier, and productive versions of ourselves.

How do you fall asleep?

Wishing you sweet dreams and successful ventures,

Kalika Yap
Founder, Citrus Studios

P.S. Always remember, we’re all on unique health journeys. What works for me may not work for you, Always consult with your doctor before starting any new supplement regimen.