EA207: 5 Steps to Unleash the Significant Power of Sleep [Podcast]

5 Steps to Unleash the Significant Power of Sleep Of our many skills, sleep may be the weakest. We know it’s important, and that it has a direct effect on our heath, well being, and overall success. Yet night after night we break the rules. This week on EntreArchitect, 5 Steps to Unleash the Significant Power of Sleep. A few years back, Mark began experiencing some significant health issues. After many tests, it was determined that his issues were a direct result of high levels of stress. Architects are stressed. The lifestyle that we lead often causes lots of problems. Mark has implemented a number of more healthful practices, one of the most important of which is sleep. He’s achieved significant improvement and felt the benefits, but he still has a way to go. In architecture school, late nights and even all-nighters are looked upon with honor like they’re something good. If you’ve ever done this, you know the effects on your mind and body. The effects can even reach to the dangerous side. As a profession, we need to make a change to look at sleep differently. Studies show that efficient sleep patterns allow us to accomplish things more effectively and be more creative, productive, and successful. What should we do as entrepreneur architects to improve our sleep habits? 5 Steps to Unleash the Significant Power of Sleep 1. Schedule Your Sleep Set a consistent sleep schedule by going to bed and waking up at the same time each day. Plan to sleep between 7 and 9 hours each night. Bonus tip: Find something pleasant to wake you up rather than the negativity of the news or a loud alarm clock 2. Practice a Relaxing Bedtime Ritual Turn off the technology and find something else that helps you wind down. Avoid all electronic screens, including your phone, TV and computer, which emit blue light stimulating your brain to stay awake. Read a book, listen to soft music, or maybe try out meditation! 3. Watch What You Eat Caffeine is one of the biggest challenges when trying to sleep better. It’s processed in our bodies up to 6-8 hours after that last cup of coffee! The best sleep routines start around 1 or 2 PM. Also try to avoid large meals and sweet snacks that keep your body up trying to digest when you’re trying to sleep. 4. Exercise Studies show that people sleep better and feel more alert during the day by getting 150 minutes of exercise each week. The better you feel, the better you sleep. 5. Design Your Sleep Environment Create a bedroom that helps you sleep. The environment that you’re trying to sleep in is important, including the temperature, lights, the sheets, and more. Your temperature should be set between 60-67 degrees for optimal sleep. Keep away from distracting noise and lights. Allow full exposure to natural sunlight first thing in the morning to reset your brain for a successful day ahead. Follow these five steps and sleep better! Visit our Platform Sponsors Freshbooks is the easy way to send invoices, manage expenses, and track your time. Access your free 30 day trial at EntreArchitect.com/FreshBooks. (Enter EntreArchitect) Core by BQE Software is a brand new software designed specifically for architect’s project management! Get a free 15-day trial at EntreArchitect.com/BQE. ARCAT has huge libraries of free content, Specs, CAD, BIM and more. No registration required. Want to collaborate with colleagues in real time? Visit EntreArchitect.com/ARCAT and click Charrette for more information. Gusto is making payroll, benefits, and HR easy for small firm architects. Get an exclusive, limited time detail. Sign up today and get three months free.  Visit EntreArchitect.com/Gusto and claim your free three months today! Referenced in this Episode Download the Profit For Small Firm Architects course for FREE. Leave a Rating and Review at iTunes EntreArchitect Live: New York 2018! For more information and to register, visit EntreArchitect.com/NewYork. The post EA207: 5 Steps to Unleash the Significant Power of Sleep [Podcast] appeared first on EntreArchitect // Small Firm Entrepreneur Architects. Mentioned in this episode:To Build is HumanNCARB Podcast