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EA207: 5 Steps to Unleash the Significant Power of Sleep [Podcast]
16th February 2018 • EntreArchitect Podcast with Mark R. LePage • EntreArchitect // Gābl Media
00:00:00 00:37:41

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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!

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