In the age of productivity porn and #NoDaysOff, one voice cuts through the noise, quite literally, in the calm cadence of sleep medicine expert Dr. Alison Kole. In a recent episode of The Ginni Show, Dr. Kole didn’t just break down sleep science, she dismantled the entire startup mythos that glorifies burnout as a badge of honor.
For entrepreneurs, sleep is often the first thing sacrificed in the name of “getting ahead.” But as Dr. Kole reveals, that’s exactly what’s holding many founders back.
1. The Biggest Lie in Startup Sleep Culture
“Just go to bed earlier” is the kind of advice that sounds helpful but can backfire, according to Dr. Kole. Why? Because biology doesn’t care about your to-do list.
“Our circadian rhythm isn’t a light switch — it’s a process. It’s easier for our bodies to stay up later than to fall asleep earlier,” she explains. And when you try to force it? That’s how you end up staring at the ceiling, wide awake, with insomnia you accidentally created.
Entrepreneurs live for structure and systems. But when it comes to sleep, most are skipping the system entirely—then wondering why they can’t power through the next morning.
2. Founders Are Just Big Kids with Burnout
Dr. Kole’s advice? Treat yourself like a toddler.
“We create routines for our kids — wake times, naps, wind-down rituals. Then we grow up and stop doing them,” she says. “But we’re just giant children.”
Founders, especially, need structure to thrive. Instead of obsessing over what time you go to bed, Dr. Kole recommends anchoring your day with a consistent wake-up time, even on weekends. Not only does this reduce “social jet lag,” but it prevents the sleep deprivation that sneaks into your Monday meetings.
3. When Biohacking Backfires
From banana tea to the latest tech gadgets, entrepreneurs love a good hack. But not all shortcuts serve the long game.
“One of the worst things you can do is turn sleep into a chore,” Dr. Kole says. “I’ve had patients wind their wind-down routines so tightly that they became their own stressors.”
Instead of buying into gimmicks, she advocates for simple, consistent rituals: dimming the lights, journaling your thoughts, and a hot shower to cool the body temperature. And if your idea of relaxing is screaming at the Knicks during the playoffs (same), give yourself permission to wind down slowly instead of forcing sleep immediately.
4. How Sleep Debt Is Sabotaging Your Business
Let’s be clear: Sleep debt is real. And no, you can’t stockpile rest like it’s PTO.
“Sleep deprivation may not wreck your life immediately — but it will compound over time,” Dr. Kole warns. “Founders who shortchange their sleep consistently are not just risking burnout — they’re shortening their lifespans.”
That’s a sobering truth for startup leaders who think a 4-hour night is a power move. The truth is, skipping sleep is the most expensive business decision you’ll ever make.
5. The Entrepreneur’s New Sleep Toolkit
Dr. Kole’s top tools for business owners?
- Time Shifter: An app that uses real-time circadian data to beat jet lag and optimize sleep before travel or launch weeks.
- Brain-Dumping: Jotting down thoughts before bed to declutter the entrepreneurial mind.
- Portable Routines: Habits you can maintain whether you’re in New York or Nairobi.
Most importantly, she encourages founders to stop romanticizing sacrifice.
“The easiest thing we can do to extend our time on this planet is sleep. And yet it’s the first thing we neglect,” she says. “If your doctor doesn’t ask you about sleep, ask them. Because sleep problems won’t show up in your blood work — until they do.”
