How Sleep Affects Founders: Insights from Sleep Expert Nina Kapp

Founders often fall into the trap of believing that sacrificing sleep means getting ahead. The reality? Lack of sleep costs you more than just rest—it impacts your decision-making, creativity, and even the long-term success of your business.

To dive deeper into this, I spoke with Nina Kapp, a leading sleep therapist who works with founders, investment bankers, and high-performance professionals struggling with sleep issues. In this article, she shares:

✅ Why sleep deprivation is a silent productivity killer
✅ How poor sleep affects your brain
✅ Practical strategies to improve your sleep as a founder

If you’re ready to learn more about the connection between sleep and successful work, let’s dive into it.

Starting point: Who is Nina Kapp, the Sleep Expert?

First of all—what does Nina do when she’s not talking to me for the Deep Dive?

For almost 5 years, she has been working as a therapist in her own private practice in Frankfurt. She works with investment bankers, founders, politicians and everyone in between when they struggle with sleep issues.

'It starts with the 14-year-old girl facing sleep problems and extends to the 55-year-old who wants to improve his sleeping habits. But in my work, I meet a lot of founders who, in the worst cases, are sometimes working 20-hour days. It’s not a 9-to-5 job. And once they realize they’re risking financial losses, making poor decisions, and being far less efficient when they sleep badly, most of them start prioritizing sleep.'

Nina not only works one-on-one with her clients but is also currently developing her first online sleep course. If—after this Deep Dive—you think you need to change something about your sleeping habits, feel free to join her waitlist, dive into her podcast: All About Sleep or get back to her directly through her website.

Why is sleep essential for founders

There are countless clips online of founders and 'hustlers' boasting about sleeping only three or four hours to 'get things done' and 'have more time in the day' to work on their business.

So, what’s about that? Can you really trade sleep for extra work hours to be more productive overall?​
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'Well, sleep has an essential influence on your health—physically, mentally, and psychologically. There is a strong correlation between sleep deprivation and the following issues:

Physical

• Obesity
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• Cardiovascular diseases
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• Weak immune system

Mental

• Poor decision making
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• Increased risk-taking
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• Emotional impulsivity

Psychological

• Depression
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• Burnout
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• Anxiety disorders
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• Dementia

‘Sleep is practically the most important third of our lives, and we need to prioritize it properly.’

Nina mentions a striking visual comparison between two different brains: One belongs to a person who has had sufficient, high-quality sleep. The other belongs to someone sleep-deprived.

'Both brains are challenged with tasks requiring focus, concentration, memory, and creativity. You can see that the well-rested brain is vibrant and colorful, with strong connections between different brain regions, while the sleep-deprived brain is almost completely dimmed. If the necessary brain areas aren’t even ‘on,’ how are they supposed to communicate and function properly?'

'So, it’s a misconception to think you can just work four to five extra hours, pushing from 7–8 AM until 10–11 PM or even into the middle of the night. When it comes to financial decision-making, creativity, and organization, a lack of sleep creates a serious deficit for you.'

When does sleep become a problem

'At night, we wake up between 7–20 times without even noticing. If it’s under one minute, your brain doesn’t register it, and you won’t remember in the morning. The problem arises when you can’t fall back asleep, when your thoughts start racing, and your ‘monkey mind’ activates. That’s when you have a sleep issue.'

According to the ICD diagnostic criteria, sleep disorders involve:

• Difficulty falling asleep and staying asleep
• Waking up unrefreshed in the morning
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  ​(At least 3x per week, for at least 4 weeks)

'Of course, it’s also important that there is a certain level of distress. That’s a key factor in making a diagnosis – If you feel like everything is fine, then it is fine. This means that your mindset plays a huge role in sleeping problems.'

The role your mindset plays

In my work, I’ve encountered two main types of founders when it comes to stress. Some thrive under pressure, meeting deadlines with increased productivity and efficiency. Others, however, struggle significantly when faced with high stress and pressure. Both groups perceive stress in a different way.

So, I wanted to know: Does our stress–mindset also influence how we handle poor sleep?

'There are studies suggesting that viewing stress negatively has serious consequences. Stress functions like a spiral—if I see it as something that pushes me forward and fuels my energy, it has a completely different impact than if I view it as overwhelming and draining. In the first case, I spiral upward, gaining momentum. In the latter, I spiral downward, feeling more exhausted and out of control. That’s why having a growth mindset is crucial, and why I work a lot with my clients on how they view stress.'

💡 🤫 (If you want to know more about the growth mindset, check out my previous Deep Dives: Growth Mindset 1 & Growth Mindset 2)

How to improve your sleep

Besides understanding the importance of sleep and fostering a growth mindset, Nina also shared the key Do’s and Don’ts for improving sleep quality on your own.

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​DO'S:

✅ Set anchor times: Go to bed and wake up at the same time daily to train your brain and body.

✅ Dim the lights: Signal to your body that nighttime has arrived.

✅ Eat light food in the evening: Heavy meals can disrupt sleep.

✅ Leave enough time between dinner and bedtime

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DONT'S:

❌ Late-night food or exercise: These activate your system and interfere with sleep.

❌ Alcohol, smoking, or cannabis: They all disturb deep sleep phases, reducing sleep quality.

❌ Tranquilizers: Not a sustainable solution for long-term sleep health.

❌ Late caffeine intake: Avoid caffeine at least 10 hours before bed—it blocks adenosine receptors, making it harder to sleep.

❌ Ignoring your chronotype: Respect your body’s natural sleep-wake cycle.
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💡 Infobox: Chronotypes

Your chronotype is your natural sleep-wake cycle, influencing when you feel most alert or tired. Some people thrive in the morning (early birds), while others perform best at night (night owls). Aligning your schedule with your chronotype improves sleep and productivity.

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And with this it is most certainly not about perfectionism, While it’s important to follow the don’ts, you don’t have to be overly strict or rigid about them.

At the start of our conversation, I asked Nina whether she ever has a 'bad night' herself. She admitted that it happens from time to time—that even she occasionally prioritizes socializing, partying, or working late. And according to her, one night with a glass of wine won’t ruin your sleep.

She reassures:

'Life still happens, and you have to live. If you generally know how to manage your sleep, occasional exceptions are completely fine.'

Conclusion

Lastly, I asked Nina what she believes is the most important takeaway from this Deep Dive. Here’s what she had to say:

'Sleep is the most important third of your life. If you understand how it impacts your personal and professional success, start by reflecting on what influences your sleep quality.
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• When was the last time you slept well, and why?

• What factors contributed to that night’s rest?

• How can you optimize your habits to ensure consistent, high-quality sleep?
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Stay curious and experiment with your changes. Even minor adjustments can lead to significant improvements in sleep—and, ultimately, in your overall well-being and performance.'

As you can see, the benefits of sleeping well go far beyond just feeling rested—they extend into every aspect of your life.

And if you want to take your success and well-being seriously, start with the foundation: a good night’s sleep.

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​Disclaimer: Please be aware, that my content is meant to increase your awareness of your mental health, it is not meant to be a substitute for direct medical advice from your doctor in case of mental health issues.​