What if the secret to scaling your business isn't working more hours — but sleeping better ones?

In this episode of the Grown Up Business Podcast, business strategist Paul Avins sits down with Sammy Margo, chartered physiotherapist, bestselling author of "The Good Sleep Guide", and founder of SmartPhysio — a successful 27-person physiotherapy practice in London.

Discover how Sammy went from working 15-hour days as the first female physiotherapist in professional football to building a thriving healthcare business while mastering the science of sleep optimization. This conversation reveals why sleep isn't a luxury for entrepreneurs — it's a strategic advantage.

Together, Paul and Sammy unpack the 10 evidence-based sleep strategies that can transform your cognitive performance, decision-making ability, and business results. From sleep architecture and strategic wind-downs to bedroom optimization and caffeine timing, this episode provides practical tools for high-performing entrepreneurs who want to scale their businesses without sacrificing their health.

If you're a business owner struggling with fatigue, making poor decisions due to sleep deprivation, or wondering how to maintain peak performance while scaling, this episode is essential listening.

Key Takeaways

• How sleep quality directly impacts entrepreneurial performance and business decision-making
• The 10 strategic sleep optimization techniques every CEO should master for peak cognitive function
• Why tracking your "sleep architecture" with wearables can unlock better business performance
• How to create a strategic wind-down routine that transitions your brain from work mode to recovery
• Sleep cycle science: Why 4-6 complete 90-minute cycles are crucial for entrepreneurs
• The bedroom environment formula: Cool (16-18°C), dark, quiet, and clutter-free spaces for optimal rest
• Strategic caffeine and alcohol management to maximize sleep quality without sacrificing productivity
• How power napping strategies can boost afternoon performance for business leaders
• Why "lose the snooze" — and how the snooze button destroys sleep quality and morning productivity

About Sammy Margo

Sammy Margo is a chartered physiotherapist, sleep optimization expert, and founder of SmartPhysio, one of London's premier physiotherapy practices with 27 team members. She pioneered her field as the first female physiotherapist to work in professional football at Barnet FC, and has worked with elite athletes across the world.

Sammy is the bestselling author of "The Good Sleep Guide" (featuring a foreword by celebrity chef Nigella Lawson), and regularly contributes sleep and wellness content to major UK publications including Daily Mail, Telegraph, and Observer. She has appeared on QVC, consulted for Dreams Beds, and speaks at high-level business events about the connection between sleep optimization and executive performance.

Her expertise combines sports physiotherapy, sleep science, and business scaling — making her uniquely positioned to help entrepreneurs optimize their health while building successful companies.

Resources & Links

• Get "The Good Sleep Guide" by Sammy Margo → Available on Amazon and all good bookstores
• Progressive Muscle Relaxation video by Sammy → PMR (Progressive Muscle Relaxation)
• Learn more about SmartPhysio → smartphysio.co.uk
• Connect with Sammy Margo on LinkedIn → linkedin.com/in/sammymargo
• Follow Paul Avins for Scale Up insights → Paul Avins | LinkedIn

Next Steps

Action Now: Write down the 3 sleep habits from this episode you'll implement in the next 72 hours and test how they impact your performance.

Think Bigger: Ready to treat sleep like the business asset it is? Start tracking your sleep data and building your strategic wind-down routine tonight.

Scale Up: Get actionable tips from Paul in your inbox every Saturday, Subscribe to Scale Up Saturday Newsletter

Level Up: Book a Call with Paul and Get ready to level up your business and transform your life!