Only 26% of Americans are getting the recommended eight hours of sleep per night, a decline from previous years. We all know sleep deficit can cause various health issues, like obesity, cardiovascular disease, and mental health disorders.
Whether you’re struggling to fall asleep, stay asleep, or wake up feeling refreshed, these tried-and-true tips might just change your nights — and your days.
Dawna Campbell: “It’s a simple breathing technique that I love.”
“My go-to sleep hack is a simple breathing technique that I love.
- As I breathe in, I focus on a positive word like ‘peaceful sleep,’ imagining the oxygen filling my body.
- Then, as I breathe out, I release stress by thinking the word ‘stress’ and letting it leave my body.
- After a minute or so, you naturally shift into an alpha-theta state, aligning with your sleep brainwave patterns, and drift off easily.
This practice ensures your soul gets the replenishment it needs for an abundant, restful night. For more ways to align your mind, body, and soul, The Abundant Soul offers deeper insights and techniques.”
—Dawna Campbell, author and coach
Michael Olsen: “Blackout curtains help me avoid any light coming in.”
“I do a few things for better sleep, and I think each one helps a bit:
- I always aim for eight hours in bed (though this translates to about seven hours of actual sleep, if we’re to trust my Whoop). I tend to sleep lightly, unfortunately, so I wake up a lot.
- Getting to bed around the same time every night helps, but I’m pretty bad at it. At least I try to turn off the lights within an hour of the previous day.
- I’ve been tracking my sleep for over a year, using my Whoop. Even if it’s not 100% accurate (none of the commercial sleep trackers are), as long as it’s consistent with itself it should still work to see if trends are improving.
- Blackout curtains help me avoid any light coming in and disturbing my sleep.
- I have a white, and other colors, noise device that I use every night now. It’s great at drowning out all other noises. Supposedly, pink noise, which I use, may help get more deep sleep (although my Whoop disagrees that this works for me).”
—Michael Olsen, co-founder, CEO, and CTO of Mailbird
Liviu Tanase: “I listen to an Enya album.”
“I’m naturally a night owl, so I stay up late every night. It works well since I collaborate with teams in both the US and Europe, so I can still be at my desk when they’re waking up.
Usually, I don’t feel tired until around 3 a.m., when I wind down and step away from the computer. I take a shower, then listen to an Enya album to calm my mind. It’s my go-to sleep hack, and I’ve relied on it for years.”
—Liviu Tanase, Founder and CEO of ZeroBounce
Angilie Kapoor: “I go to bed and wake up at the same time every day.”
“My go-to sleep hack revolves around the power of routine and intentional relaxation. I believe the body thrives on consistency, so I aim to go to bed and wake up at the same time every day.
To prevent my mind from racing and affecting my sleep, I make it a point to close out my workday by acknowledging accomplishments and planning my tasks for the following day. This includes any prep work like reviewing notes for a presentation or doing homework before an interview.
I cherish a sit-down dinner with my husband to connect and unwind. We often watch an episode or two of a current favorite TV show.
Importantly, I stop using screens about an hour before bedtime. It helps me drift into a more relaxed state, ready for rest. These habits together create a calming ritual and improve my sleep quality, so I wake up refreshed and ready for a new day.”
—Angilie Kapoor, CEO of Oversight Global
Matthew McQuinn: “I use my iPhone’s Focus modes all day.”
“Turning off the digital world and unwinding is easier said than done. I use my iPhone’s Focus modes all day, but especially at bedtime.
Managing digital distractions with Sleep Mode and a nightly routine is a recipe for a good night’s sleep.
I pair this with a white noise machine (shoutout to my four-year old daughter, Everly, who I stole this sleep habit from) to really help me stay in a deep sleep consistently throughout the night.
As a neurodivergent founder, forming routines around my sleep schedule is not just helpful, it’s the key to ensuring I actually fall asleep once my head hits the pillow.”
—Matthew McQuinn, Co-Founder of Coldlytics
Jon Estreich: “It’s easier to rest well when you know you’re living well.”
“Like many of us, I’ve been guilty of forgetting to shut down. It’s easy to deprioritize sleep (and mistake quantity for quality). That’s why I turn to the timeless power of routine.
Here are my go-to hacks:
- 45 Minutes of Sweat:
Scheduled HIIT classes for accountability and consistency—if I skip one, I pay a fee. Solid incentive to stay on track. - 3-Hour Pre-Sleep Fast:
A food-free wind-down shifts the body into rest mode and sets the stage for deeper, uninterrupted sleep. H20 is a must. - End-of-Day Brain Release:
Reflect on the day, plan for tomorrow, and let go of stimulating thoughts—out of your head and onto ‘paper.’ This intentional decluttering works wonders in slowing the mind from a mental sprint to a gentle stride.
Most importantly, it’s easier to rest well when you know you’re living well. Do something that makes you happy every day—no matter how big or small, whether for yourself or for others.”
—Jon Estreich, Founder of Natfluence® (Career Growth Fuel)
“One habit that helps me unwind is praying five times a day.”
“I work intensely throughout the day, and by the time I’m done, sleep comes automatically—I just disappear into rest.
One key habit that keeps me centered and helps me unwind is praying five times a day. It’s a powerful way to relax, clear my mind, and let go of the day’s clutter. Praying ensures my mind and body are ready for sleep.”
— Sameer Ahmed Khan, CEO at Social Champ
Chris Munch: “Keeping my bedroom cool improves my sleep quality.”
“My go-to sleep hack is a 15-minute bedtime yoga routine. This practice helps me transition from the day’s activities to a restful state. I focus on gentle stretches and deep breathing exercises, which relax my muscles and calm my mind.
I also use a white noise machine to create a soothing background sound. This drowns out any disruptive noises and signals to my brain that it’s time to sleep. I’ve also found that keeping my bedroom cool, around 65°F (18°C), improves my sleep quality. The cooler temperature helps my body naturally prepare for sleep.
These simple yet effective habits have made a real difference in my ability to fall asleep quickly and wake up feeling refreshed, even after the busiest days.”
—Chris Munch, CEO of Ampifire
Andrew Borg Costanzi: “I dim the lights to encourage melatonin production.”
“My go-to sleep hack is creating a consistent pre-sleep ritual that signals my brain it’s time to wind down. This includes a 10-minute breathing exercise to calm my mind and a strict ‘no screens’ rule at least an hour before bed. I also dim the lights to encourage melatonin production naturally.
A habit that has made a real difference is journaling my top three priorities for the next day. It clears mental clutter and gives me peace of mind. I also use a white noise machine to block out distractions and maintain a cool room temperature to optimize sleep quality.
These simple habits have significantly improved my ability to decompress after busy days and wake up refreshed.”