🎙 In this episode of Systemize Your Success, host Dr. Steve Day interviews Riley Jarvis, the CEO and founder of The Sleep Consultant. They delve into the importance of improving sleep for entrepreneurs and the benefits it can have on their performance and overall well-being.
Riley shares his expertise on how to optimize sleep, including tips such as creating a sleep-friendly environment, reducing exposure to blue light, and aligning sleep patterns with individual chronobiology. They discuss the impact of sleep on hormones, brain function, and physical recovery, emphasizing the need to prioritize sleep for long-term success.
💡 Improving sleep can have a significant impact on an entrepreneur's performance and overall well-being. It can help reduce stress and anxiety, improve focus and productivity, and enhance physical and mental health.
💡 The quality of sleep is important, not just the quantity. Deep sleep and REM sleep are crucial for restoring the body and mind, respectively. Lack of sleep can lead to increased inflammation, impaired cognitive function, and higher risk of diseases like Alzheimer's.
💡 Simple lifestyle changes can greatly improve sleep quality. These include sleeping in a cool environment, reducing exposure to blue light before bed, avoiding heavy meals and caffeine close to bedtime, and establishing a consistent morning routine that includes exposure to natural light.
💡 Understanding your chronobiology (whether you are a morning person or a night owl) can help optimize your sleep schedule. Matching your environment and daily habits to your genetic predisposition can lead to better sleep and overall performance.
💡 Tracking and monitoring sleep using devices like sleep trackers can provide valuable insights and help identify patterns and areas for improvement. By measuring and analyzing sleep data, individuals can make informed adjustments to their sleep habits and optimize their sleep for better health and success.
1:12 – 💬 ‘"So my name is Riley Jarvis, like you said, founder of The Sleep Consultant. And I primarily help a lot of entrepreneurs sleep better in order to improve their performance, whether they're feeling like a two out of 10, and they really have some work to do, or they're feeling like an eight out of 10, and they're looking to just optimize."
3:04 – 💬 "When you start to do it and track this stuff, you can see how apparent it is."
14:48 – 💬 "We improved their sleep and now their sales call starts improving because it's not the words you say, it's everything in between and how you're reading people and everything else."
10:56 – 💬 "We usually see sleep as a liability."
27:40 💬 "Success to me is, I used to be a chaser, trying to work 14, 16 hours a day, and I thought that was the way, and I realized it wasn't. And I realized… It's all about efficiency and focusing also on the internal machinery. Then you'll just live a more external reality that is just more effortless and you can get more output for the same amount of time."
03:05 Deep work boosts productivity, but disrupts sleep. Need tips to balance both for the ADHD brain. Importance of sleep in the immune system. Why care?
04:37 Sleep impacts hormones, brain, emotions, relationships, sales.
07:38 Light exposure controls sleep and hormones.
11:24 Deep sleep and REM sleep are important. Sleep cycles include both types.
16:43 Test your genetics to optimize productivity.
17:25 Match genetics to the environment for improved sleep.
20:46 Optimal deep sleep before 9 pm.
26:40 Success means balance across health, wealth, and relationships.
27:45 Health experts, geneticists, and fascinating entrepreneurs were mentioned.
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Steve used to be a slave to his business, but when he moved to Sweden in 2015, he was forced to change how he worked. He switched to running his businesses remotely. After totally nailing this concept, he spent his time helping other small business owners do the same. Steve’s been investing in property since 2002, has a degree in Computing, and worked as a doctor in the NHS before quitting to focus full-time on sharing his systems and outsourcing Methodology with the world. He now lives in Sweden and runs his UK-based businesses remotely with the help of his team of Filipino and UK-based Virtual Assistants.
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