Good sleep has historically been under-appreciated and underutilized in our hustle culture.  Burning the midnight oil and sacrificing your health for a larger goal was glorified.  But those attitudes are changing rapidly and radically as a new generation of business icons and entrepreneurs takes the lead.  A growing body of science, supplemented by smart watchers and rings, points to good quality sleep as an essential element to success, with a profound impact on your decision-making abilities, memory, creativity, and overall well-being. 

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In this article we will look at the sleeping habits of some of the most successful people in the world, explain why sleep is essential to success in any field, and offer practical tips on fitting better sleep into your busy schedules.  And, to help you put these success habits into place, we are providing, free of charge, a downloadable and customizable shopping list of products to help you get a better night's sleep and boost your productivity.  

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This article contains links to products to help you get a better night's sleep.  We earn a commission on qualifying purchases, but there is no extra cost to you.  Access to these resources is provided free of charge.  

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The Sleep-Success Connection: Highlighting Sleep Patterns of Successful People

It may surprise you to know that, rather than gloat about their ability to forego sleep, most of the most successful people in the world acknowledge the importance of consistent sleep in their daily routines.  Consider the following list of the richest people in the world and their sleep patterns.  

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Jeff Bezos.  Net Worth $154.8B.  Sleeps 8 hours.

Bill Gates.  Net Worth $94B.  Sleeps 7 hours.

The late Warren Buffet.  Net Worth $86.6B.  Slept 8 hours. 

Bernard Arnault.  Net Worth $84.8B.  Sleeps 7 hours.

Mark Zuckerberg.  Net Worth $74.2B.  Sleeps 5 hours.

Amancio Ortega.  Net Worth 70.5B.  Sleeps 7 hours.

Carlos Slim Helu.  Net Worth $66.3B.  Sleeps 8 hours. 

Charles and David Koch (tied).  Net Worth $60B.  Sleeps 6 hours.

Larry Ellison.  Net worth $59.3B.  Sleeps 8 hours. 

Michael Bloomberg.  Net Worth $51.7B.  Sleeps 4 hours.  

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(Fn. 1.) With only two exceptions, the 11 richest people in the world get at least 6 hours sleep per night.  ​Add to this list some of the biggest innovators in the world:   

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Satya Nadella, CEO of Microsoft (Fn. 2); 

Sam Altman, CEO of Open AI's ChatGPT (Fn. 3.); 

Jack Dorsey, cofounder and former executive of Twitter and Block (Fn. 4.); 

Tim Cook, CEO of Apple (Fn. 5.);  

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as well as every top-tier professional athlete in modern times.  NBA, NFL, Tennis, NASCAR, Soccer, Olympic athletes....  (Fn. 6.) 

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What do they know that other people don't? 

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The Cognitive Recharge of Sleep

Quality sleep plays a pivotal role in cognitive function.  Consider the following science based evidence: 

• Sleep deprivation negatively effects cognitive capacities despite restoration of alertness through the use of caffeine or other stimulants.  This suggests that sleep loss may affect specific cognitive systems above and beyond what one might expect from fatigue.  (Fn. 7.)

• The effects of sleeplessness appear to be cumulative.  In one seminal study, subjects restricted to 4 and 6 hours in bed per night worsened progressively over a 14-day period on all cognitive tasks.  "After 14 days, their cognitive performance was similar to that of subjects who are totally sleep deprived for 24 to 48 hours."  (Fn. 8.) 

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There is also a direct correlation between sleep and memory. 

• At the front end, sleep is essential in preparing the brain for memory formation before you learn something.  At the back end, sleep deprivation affects your ability to consolidate memories after you've learned something.   (Fn. 9.)

• The same is true for the ability to form and retain memories of everyday events.  (Fn. 10.) 

• In short, sleep has been shown to support the consolidation of newly acquired memories, facilitating long-term storage.  (Fn. 11.)  

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In addition the brain has a unique capability to solve problems while you sleep.  This happens for two reasons. 

• First, when you sleep the prefrontal cortex, which handles executive decision-making and impulse control, shuts down, which allows the brain to free-associate.  (Fn. 12.) 

• Then, during REM sleep, the neuromodulators norepinephrine and serotonin are turned off, reducing your focus and allowing you to identify looser connections.  (Fn. 13.)

• This phenomenon of the brain solving problems "while the parents are out of the house" has benefitted society over and over again throughout history.  Consider, as a brief example, some of the famous scientific discoveries that were envisioned in dreams: Dmitri Mendelev's creation of the periodic table.  Rene Decartes creation of the scientific method.  Or Otto Loewi's Nobel Prize discovery that signals passed across synapses were, in fact, a chemical process.  (Fn. 14.) 

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Finally, a healthy body is the cornerstone of a thriving mind.  Sleep is intricately linked to both emotional and physical well-being, supporting the nervous system, immune function and overall health.  It's not just about achieving success but maintaining it over the long term, and good sleep is a foundational element.

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So what do you do with all this information?  Glad you asked! 

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Practical Tips for Better  Quality Sleep in a Busy Schedule

We offer the following tips, along with some awesome products, to help you develop good sleep hygiene so you can sleep like a boss.

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1. Sleep Trackers 

• Smart watches and rings can now track your sleep cycles, including the amount of time you spend in deep sleep, core sleep, and REM or dream sleep.  In some cases, these devices can even gauge how well you're breathing, and what your level of recovery is.  This information can be invaluable when adjusting your habits.  

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2. Develop a Consistent Sleep Schedule 

• Aim for a consistent bedtime and wake-up time, even on weekends.

  • Daylight alarm clocks can help regulate your circadian rhythms.

• Create a sleep routine to signal to your body that it's time to wind down.

  • Journaling is a great way to wind down.  It provides platform for personal reflection.  It also allows you a platform for planning your day as well as your long-term goals.  Putting thoughts on paper unburdens your mind so that you can relax and let go.  Not only that, but journals and pens are . . . cool!  

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3. Optimize Your Sleep Environment

• Keep your bedroom cool. 

  • Portable air conditioners have come a long way in recent years.  They're more expensive than portable heaters, but if your can't sleep because of heat and humidity, this could be worth it.  

  • Cooling blankets.  No joke, the first time we used these our reaction was "WTF?!"  If you live in a hot or humid environment, or if you or your loved-one has hot flashes, the fabric technology is otherworldly.  We personally swear by the brands Topcee and Rest.  Seriously, if you buy them, come back and thank us later!  

• Keep your bedroom dark. ​

  • Eye masks.  There are many options out there, but we are obsessed with the Manta brand sleep mask with its deep adjustable eye cups and soft comfortable yet sturdy material.  

  • If you live in the city or directly across from a street lamp, blackout curtains might be a life saver.   You might also consider blackout tape for all those bothersome electronic devices. 

• Keep your bedroom quiet.   

  • Ear plugs, whether foam or wax or non-disposable.  Every brand we've tried has been surprisingly comfortable.  

  • Sound dampening wall mounts.  We've never tried these, so if you have an opinion please let us know. 

  • Or, for those who like ambient sound, you might like a noise machine or maybe some sleep headphones.  

• A good mattress topper and pillow can make a huge difference in your sleep quality.

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4. Limit Screen Time Before Bed

• Reduce exposure to screens at least an hour before bedtime.

  • Can't stop looking at your screens?  Yeah me too.  That why I use blue light blocking glasses to reduce the disruption to my circadian rhythms.  ​

  • See also our comments above regarding journaling.  They still make paper you know. 

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5. Develop good breathing habits.  

• If you're a mouth breather or if you snore you are not optimizing your sleep time.  

  • Open your airways with nasal dilators or nose strips. 

  • We also recommend clearing out the dust particles in your bedroom with an air purifier.  Don't know which one to buy?  The Coway Airmega has been selected the best air purifier by the New York Time Wirecutter eight years in a row.   

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6. Prioritize Stress Reduction

• Incorporate stress-reducing activities into your daily routine to help you unwind.

  • Get a decent diffuser and some relaxing essential oils such as lavender, rose, chamomile, jasmine, sweet marjoram or bergamot.  

  • Incorporate meditative sounds or binaural beats using a noise machine or one of these sleep headphones.  

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Closing Thoughts:

Hustle Culture is great, but it has to be done right.  The richest people in the world know it's better to work smarter, not harder.   Good quality sleep is an essential element to success in business, sports, relationships, and life.  Science-based evidence overwhelmingly points to the beneficial, transformative power of a good night's sleep.  And the most successful people are tracking and prioritizing sleep to achieve the best performance. 

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Success is a wild horse.  Don't let the horse steer you   By prioritizing your well-being, you are confirming that you are the one holding the reins.  By prioritizing your well-being, you are silently telling yourself that you are worthy of the success you seek.  

  

Quality sleep is not a hindrance but an ally in the journey to success.  Add Good Sleep to your arsenal.  Sweet dreams on your journey to greatness!

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FOOTNOTES 

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Fn. 1.  Farwell, C. (2023, January 7). The Sleeping Habits of 10 richest People - 33rd Square. 33rd Square. https://www.33rdsquare.com/sleep-habits-and-success/ . 

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Fn. 2.  Ajay, S. M. (2022, June 4). Satya Nadella's Daily Routine, Sleep Schedule, Habits & More | Dr Workout. Dr Workout. https://www.drworkout.fitness/satya-nadella-daily-routine/ . 

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Fn. 3.  Gpt, S. B. N. C. C. F. (2023, May 24). ChatGPT CEO Sam Altman’s Anti-Aging routine is worth copying. Hone Health. https://honehealth.com/edge/lifestyle/culture/celebrity/sam-altman-anti-aging-metformin-diet-sleep/ . 

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Fn. 4.  Clifford, C. (2019, April 9). Billionaire Jack Dorsey’s 11 “wellness” habits: From no food all weekend to ice baths. CNBC. https://www.cnbc.com/2019/04/08/twitter-and-square-ceo-jack-dorsey-on-his-personal-wellness-habits.html . 

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Fn. 5.  Merle, A. (2017, November 7). The sleep Routines of Successful People - Andrew Merle - medium. Medium. https://andrewmerle.medium.com/the-sleep-routines-of-successful-people-35d847249ce1 . 

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Fn. 6.  Sorry, too many footnotes to include here, but, trust me, athletes love sleep.  And they love napping.  

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Fn. 7.  Killgore, W. D. S. (2010). Effects of sleep deprivation on cognition. In Progress in Brain Research (pp. 105–129). https://doi.org/10.1016/b978-0-444-53702-7.00007-5 . 

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Fn. 8.  Deak, M. C., & Stickgold, R. (2010). Sleep and cognition. WIREs Cognitive Science, 1(4), 491–500. https://doi.org/10.1002/wcs.52. 

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Fn. 9.  Walker, M. P. (2009, April 4). The role of slow wave sleep in memory processing. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824214/ . 

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Fn. 10.  Ibid.

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Fn. 11.  Ibid.  

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Fn. 12.  Calechman, S. (2021, May 24). Sleep to solve a problem. Harvard Health. https://www.health.harvard.edu/blog/sleep-to-solve-a-problem-202105242463 . 

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Fn. 13. Ibid. 

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Fn. 14.  Doc, & Doc. (2019, June 4). 7 Great examples of scientific discoveries made in dreams. Famous Scientists. https://www.famousscientists.org/7-great-examples-of-scientific-discoveries-made-in-dreams/ .

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