Sleep Smarter: 21 Essential Strategies to Sleep Your Way


Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success [Read] ➳ Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success By Shawn Stevenson – Natus-physiotherapy.co.uk Sleep Smarter is a fun and entertaining look at how sleep impacts your mind, body, and performance, without skimping on the how to s to get the sleep you really deserveWhether you ve struggled with sl Sleep 21 Essential Strategies to PDF \ Smarter is a fun and entertaining look 21 Essential Kindle Ø at how sleep impacts your mind, body, and performance, without skimping on the how to s to get the sleep you really deserveWhether you ve struggled with sleep problems, or you re simply interested in living a longer, healthier life, you re going to be blown away with what you learn Here s just a sampling of what you re going to discover Why you need to sleep and exercise less to get the best fitness results How to feel energized and refreshed on less hours of sleep Why poor Sleep Smarter: ePUB í sleep quality depresses brain function and leads to poor performance What supplements are safe and helpful, and which ones to avoid this will shock you What exercises you can do to instantly improve your sleep quality How the clothes you wear to bed can depress your hormone function Why sleep is the missing ingredient in long term fat loss clinically proven Why going to bed at the right time is important than how many hours you sleep What mineral deficiency can cause severe sleep problems and how to fix it The surprising impact that intimacy has on your sleep Smarter: 21 Essential Epub Ú quality How to calm your mind so that you can fall asleep faster This and much inside, so open the book and begin to Sleep Smarter now Shawn Stevenson is the creator of The Model Health Show, featured as theNutrition and Fitness podcast on itunes, and a leading health expert who s transformed the lives of thousands of people around the world A graduate of The University of Missouri St Louis with a background in biology and kinesiology, Shawn went on to be the founder of Advanced Integrative Health Alliance, a successful company that provides Wellness Services for both individuals and organizations worldwide Shawn is a dynamic keynote speaker who has spoken for TEDx, universities, and numerous organizations with outstanding reviews To learn , visit the author s website at TheShawnStevensonModel.


10 thoughts on “Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success

  1. Mischenko Mischenko says:

    Finding this book was like a stroke of luck for me and I was really excited to get into it After attempting to repair my sleep habits months ago, there were still multiple things I was doing wrong.In Sleep Smarter, author Shawn Stevenson shares his journey through healing himself from a debilitating disease After diagnosis, he was told there wasn t much he could do and eventually he decided to take his health into his own hands With sleep and nutrition, Shawn was able to heal his body and bec Finding this book was like a stroke of luck for me and I was really excited to get into it After attempting to repair my sleep habits months ago, there were still multiple things I was doing wrong.In Sleep Smarter, author Shawn Stevenson shares his journey through healing himself from a debilitating disease After diagnosis, he was told there wasn t much he could do and eventually he decided to take his health into his own hands With sleep and nutrition, Shawn was able to heal his body and become the person he thought he could never be Shawn Stevenson teaches readers about the importance of sleep and includes 21 chapters with different strategies and tips for getting the best sleep possible.Honestly, this book grabbed me from the very first pages As a person who s suffered autoimmune disease, I ve worked very hard to balance my body over the years and getting quality sleep is a huge part of the puzzle There were multiple things I was doing wrong for example, getting on my phone late at night There were also many things I could ve been doing better Most of these strategies are simple getsunlight in the morning, sleep in the right temperature, exercise, manage stress, and lower screen time in the evening Some of the practices had never crossed my mind and I ve discovered a wealth of knowledge after reading this book it s answered many questions for me I particularly found the 14 day plan to be very helpful Honestly, the biggest challenge I had was putting myself to bed Instead of waiting to get tired, I get into bed at a decent early evening time and stay down for a full eight hours Learning to stay down and meditate if I wake up in the middle of the night didn t take long to master I used to instantly grab my phone, but I no longer do It s wonderful and this book has helped me tremendously to get back on a healthy sleep schedule again.Overall, I highly recommend this book for anyone who needs improved sleep If you re struggling with your health, this is definitely a book worth checking out I m very happy to have found it.You can also see my review


  2. Sheri Sheri says:

    Better sleep leads to better health which in turn leads to a better life The hows and whys of each sleep strategy are presented as well as tips to help implement them I ve read these strategies before but I found this book offered explanations that really resonated with me.


  3. George Jankovic George Jankovic says:

    I ve been having sleeping problems lately so I read two books on the topic This one was great Each step has a lot of science behind it so you really buy into it We need to be convinced emotionally and rationally to follow I will definitely try to make this happen even though I already do some of these things and let s see Enjoy


  4. Valerie Valerie says:

    Decided not to finish Ridiculous pseudo science common sense mixed with an annoying level of infomercial style self promotion Bleh.


  5. Mimi Mimi says:

    I ve long felt better sleeping habits could make a marked difference in my life but Sleep Smarter by Shawn Stevenson reveals exactly how SPOILER ALERT It is so valuable I wanted to take the time to share the key secrets so you can start taking action immediately but do read the whole book to soak up all the wisdom.SLEEP IS THE SECRET INGREDIENT You can eat well and exercise but it may be futile to get to the health you want or to be as productive as you want without sleep Not only will it be I ve long felt better sleeping habits could make a marked difference in my life but Sleep Smarter by Shawn Stevenson reveals exactly how SPOILER ALERT It is so valuable I wanted to take the time to share the key secrets so you can start taking action immediately but do read the whole book to soak up all the wisdom.SLEEP IS THE SECRET INGREDIENT You can eat well and exercise but it may be futile to get to the health you want or to be as productive as you want without sleep Not only will it be much harder to get to that ideal size but studies show increased risk of death 1 Set up a schedule and plan how you can get ideal number of sleep hours in Reframe your idea of sleep not an obstacle you have to do but treat you get to do2 Get at least 10 15 minutes direct sunlight outdoors between 6 8 30am for greatest benefit when body is most responsive Circadian timing system in your body is a 24 hour clock that signals when key chemicals serotonin, melatonin, cortisol are released this system is all built around sun exposure at the right times You need both UVA and UVB but UVB has a hard time penetrating glass thus go outdoors.3 Cutting screen time at least 90 minutes before bedtime is 1 thing you can do to improve sleep quality immediately Do this by replacing devices with something else you love like a book or music and turn off visual and auditory cues from your devices This is b c artificial blue light triggers body to producedaytime hormones which disorients your body s preparation for sleep If you can t cut out usage then at least block the blue light with special glasses or a free app such as f.lux.4 Have a caffeine curfew For most people cut off caffeine by 2pm so body has time to remove majority of it before bedtime You can wean yourself off if you re addicted by switching to lower caffeine content things i.e tea vs coffee , then phase it out from there over a week After that go 2 days on and 3 days off to give caffeine time to completely clear from your system and when you use it again you ll notice the same benefits 5 Be cool The optimal temperature for sleep is 60 68 degrees If you have trouble take warm bath 1.5 2 hours before bed, use body temp regulating mattress pads, or wear socks so extremities don t get too cold which can make you wake Stress can raise your internal body temperature so watch that 6 Get to bed within a few hours of sunset which is about 10pm follow nature The following 4 hours of sleep are critical beneficial hormone secretions highest Time when you awake to be at the end of a sleep cycle you have 4 6 90 minute sleep cycles each night so sleeping 6 hours or 7.5 hours is better than 7 hours This will keep you younger longer Even if you get 8 hours, if it s outside this window you may still feel tired But you say you get a second wind at 10pm That s because your body has a rise in energy to repair, strengthen, and rejuvenate cells BUT it can t do that when you are awake You open yourself up to much higher rates of cancer and diabetes Don t work the night shift for this reason.7 Take control of your gut Your gut or enteric nervous system has 30 types of neurotransmitters, 100 million neurons, and 95% of your body s serotonin 90% of it s fibers carry info to the brain which is why it s often called the second brain It s about balancing friendly bacteria to opportunistic bacteria or parasites Avoid agricultural chemicals pesticides, fungicides, rodenticides , processed foods excessive sugar feed pathogenic bacteria , haphazard or repeated antibiotic use, additives and preservatives, chlorinated water filter it out Eat 3 5 servings daily of food that contains selenium i.e chicken , vitamin C, tryptophan, potassium i.e leafy greens, avocados , calcium i.e kale , vitamin D sunlight , Omega 3s i.e salmon , melatonin i.e cherries , Vitamin B6 i.e yogurt , probiotics raw garlic and prebiotics i.e kimchi AND a secret weapon topical application of magnesium 8 Create a sleep sanctuary Create fresh air flow of negative ions open a window or use air ionizer to get air moving or add a humidifier Grow indoor plants i.e English ivy, snake plant, jasmine Build strong neuro associations between your bedroom and sleep by eliminating a lot of random activities like TV or emailing.9 Good sex leads to good sleep and good sleep also leads to good sex These are the beneficial chemicals that an orgasm releases oxytocin, serotonin, norepinephrine, vasopressin, prolactin 10 Block out light til you can t see your hand in front of your face Think black out curtains, non digital alarm clock, and keeping your bedroom dark even during the day Even with your eyes closed, your skin has photoreceptors that pick up even the slightest light sources, which sends messages to your brain and organs that interfere with sleep Exposure to room light during sleep suppresses melatonin by 50% For your kids, a nightlight has been shown to contribute to myopia nearsightedness If you need to have light red light and low lux light is better 11 Exercise smart Working out tears down your muscles sleeping releases hormones and repair programs that build them Top athletes sleep 8 10 hours per night to rest and recover in order for training to be absorbed by their bodies Best time to exercise is in the morning you get up to 75%time in reparative deep sleep stage Even if it s just a few minutes and you trainlater in the day It takes 4 6 hours for core body temp to drop after working out remember you sleep best when colder so don t work out at night To get the best hormonal response you need to lift heavy weights think 30 minute sessions at least 2 times a week to change your body s composition You don t need to run for long period to lose fat it can actually add stress and increase muscle loss if you do it too much An accountability partner can help BUT make sure they are better in the area you need improvement in instead of someone struggling with the same challenge.12 Keep digital devices at least 6 feet away from your bed and turn off wifi at night A phone near your brain aka when talking or near your pillow will depress delta wave patterns forthan an hour after the phone is turned off which keeps you from going into deep sleep Appliances aka TV s, AC units, fridge, stereos, computers and electronic devices emit electromagnetic fields that disrupt the communication among body cells leading to possible autoimmune disease and cancer Our mattresses with metal in them conduct EMFs, wrapping us in radiation so get EMF shielding bed lining Research shows that cellphone radiation is a Group 2B carcinogen contributing to salivary gland and brain tumors EMFs disrupts melantonin secretion which regulates sleep and is an anticancer hormone Bonus tip 4 hours of wireless Internet connected laptop exposure let to a significant decrease in sperm motility and sperm DNA fragmentation.13 Lose body fat Too much body fat disrupts your endocrine hormone system, stresses organs and the nervous system, and can cause sleep apnea You either burn fat or store fat no in between You have to incite your body to secrete hormones that use stored body fat for fuel Your major fat storing hormone is insulin and 1 thing it reacts to is carbohydrates like starches, refined sugars, and even healthy carbs like fresh fruit glucose in the blood To shift to a fat burning state focus on protein and dietary fat which is like energy and reduce carbohydrates Eat a higher ratio of protein and healthy fats so your pancreas producesglucagon instead of insulin Eat micronutrient rich foods to secreteleptin the satiety hormone you get this by simply eating real food Nutrient deficiency will lead to persistent overeating Start your day with real food and healthy fat protein, veggies, and helathy fats keep insulin down at breakfast Don t eat 90 minutes before going to sleep If you need to eat close to bedtime eat a high fat low carb snack Note it is a lie that losing weight and keeping it off is simply a matter ofcalories out than calories in Check out thefatlosscode.com ALSO sleep deprivation increases brain activity in the amygdala which motivates you to eat So too much body fat disrupts sleep and sleep deprivation contributes to obesity.14 Drink wisely Wrap up drinks at least 3 hours before going to sleep and drink 8 ounces of water with every alcoholic drink Alcohol especially late in the evening can significantly disrupt REM sleep so you won t be able to fully rejuvenate Memory processing during REM sleep is where short term memories and experiences are converted into long term memories alcohol throws off your REM cycle as well as your sleep homeostasis which is your balance of fatigue and wakefulness You may sleep a lot but it s not good sleep it leads to passing out and blackouts where you have no memory of what happened, and is related to Alzheimers For women it s evendisruptive since we metabolize alcohol faster It also causes decreased muscle tone in the upper airway leading tobreathing issues when sleeping those with apnea stop breathingfrequently Sleep in the best position for you The key is to maintain the integrity of your spine whatever position you take Make sure your mattress keeps your spine aligned turn it regularly and replace every 7 years Get a nontoxic, non off gassing mattress with high resiliency check out sleepsmarterbook.com bonus For back sleepers do not use a huge pillow a natural position is to have your head lower so blood can pump to your brain For belly sleepers, lift a knee and move the pillow from your head to under your belly hips lifted leg For side sleepers make sure your pillow supports your neck without raising your head and try a pillow between the knees 15 Meditate to stop inner chatter and insomnia Meditate any time of day, but particularly when you re close to the alpha and theta brain waves when you wake up or right before you get into bed, and then your brain will be trained to turn off when you turn in at night too Over time you can quiet chatter within a few minutes When you train your brain to go into a relaxed space you are controlling specific brain waves alpha rhythms note you have 3 other brain waves beta, theta and delta and the way your brain grows and operates The regions associated with attention and sensory processing thickens Melatonin increases You shift from fight or flight sympathetic nervous system to the rest and digest parasympathetic system Try focusing on DEEP rhythmic breathing did you know weight is expelled through water, heat and a big portion BREATHE 5 10 times through your nose all the way down to your belly not just the lungs holding for 5 seconds each time you breath in or out additionally visualize the oxygen travelling all the way to various parts of your body like your toes with each breath in Note that short shallow breaths can trigger stress anxiety OR try mindfulness exercises to focus on the present moment like taking in all your 5 senses while counting steps or eating OR try quigong or Tai chi.16 Use smart supplementation AFTER taking all the above lifestyle actions, consider a natural sleep aid if still needed like chamomile tea apigenin is active compound , kava kava tea, valerian herb tea juice capsules, 5HTP GABA L tryptophan neurotransmitters which you can take as supplements Test to see which is the safest and most effective for you, start low and figure out how much works for you It should be used SHORT TERM to establish normal sleep patterns or re establish after time changes Recommend avoiding melatonin which is a hormone w side effects and don t take with alcohol.17 Early to rise Sync your body with the earth s natural circadian rhythms Go to sleep within 30 minutes of the same time each night and wake up at the same time each day with the sunrise To change to an early riser, use a gradual method going to sleep and waking up a little earlier a day at a time To help plan something exciting when you wake to motivate you, put your alarm across the room, jump out of bed and go to the bathroom Then wake up your senses i.e drink glass of water, take a shower, turn on music, etc.18 Leverage massage bodywork such as acupressure, reflexology, shiatsu, watsu, lomi lomi, ayurvedic, craniosacral therapy and myofascial release Studies show substantial neuroendocrine and immune system benefits You can self massage by knowing pressure points i.e under palm near edge of wrist , rolling on your belly on a soft soccer ball to massage your abdominal wall gut or rolling other parts of your body on rollers or balls, or try progressive muscle relaxation where you systematically tense then relax all the muscle groups of your body i.e contract then relax for 5 10 seconds your eyebrows, squeeze eyes shut, tense lips, etc all the way down to toes 19 Dress for sleep Wear fewer and looser clothes even loose socks for better thergulation For women, sleeping in bras increased risk of breast cancer 60% and can actually accelerate breast sagging For men tight underwear decreases semen paramenters and sperm survival In both cases the muscles in that area aren t being exercised so they atrophy and the whole area including circulation and nutrients are hurt.20 Get grounded to the earth aka earthing Research shows impressive benefits the earth s electromagnetic surface has with direct contact to our highly conductive skin bodies Touching the earth soil, grass, sand, water 10 minutes a day helps eliminate chronic inflammation and stress that hinders sleep PLUS accelerate tissue repair and wound healing Our bodies builds positive charges i.e damaged cells set off an oxidative burst of free radicals with positive charge that needs to be neutralized Antioxidants carry free electrons that neutralize free radicals and stop oxidation the 1 source of free electrons is the earth and when we come in contact with it there is an electron transfer You can even earth while you sleep using an earthing mat or sheet which reduces electric fields around your body And after a flight grounding can eliminate jet lag


  6. marilyn marilyn says:

    I have been working on my sleep for a very long time although I also have been not working on my sleep very well, for a very long time I already knew almost everything in this book and when I put these things into practice, my sleep improves immensely but when I let things slip, I go back to my slovenly sleep ways Recently I had to go out of town and stayed in a hotel for 3 nights and having just read the first 5 chapters of the book, I remembered to put them into practice and slept the best I I have been working on my sleep for a very long time although I also have been not working on my sleep very well, for a very long time I already knew almost everything in this book and when I put these things into practice, my sleep improves immensely but when I let things slip, I go back to my slovenly sleep ways Recently I had to go out of town and stayed in a hotel for 3 nights and having just read the first 5 chapters of the book, I remembered to put them into practice and slept the best I ve slept in a long time But it was easy to put the good habits into practice when I was all alone, with some good books, crummy TV shows that I wouldn t watch for anything, no food calling me from my kitchen at home, just me, the bed, and no distractions I say this even though I did have my Fire tablet and smartphone with me I could have succumbed to surfing the internet but I didn t and I got great sleep Then I came home and in the busy ness of things going on in life, I forgot to keep reading the book I had to check it out of the library again to finish the book and everything that will help me to sleep better is in the book, if only I will do those things I would say that even if you do most of the things suggested, not all of them, your sleep will improve We do so much to sabotage good sleep, including flat out not leaving enough time to sleep This book will help you to know what needs to be done and for me, just keeping those things in mind, helps me to do them I recommend this book for anyone who is interested in getting better sleep and or learning why they aren t getting good sleep


  7. Missy J Missy J says:

    A very quick read In short, this book is about sleeping Tips and tricks on how to improve your sleep For example, not having any screen time 90 minutes before you go to bed to avoid blue light, to keep the temperature low in your bedroom and dark, to not wear any tight clothes, to ventilate your room and keep a plant, develop a ritual, drink less coffee and alcohol, regularly exercise and maintain a healthy weight The author provided a lot of interesting information about sleep in genera A very quick read In short, this book is about sleeping Tips and tricks on how to improve your sleep For example, not having any screen time 90 minutes before you go to bed to avoid blue light, to keep the temperature low in your bedroom and dark, to not wear any tight clothes, to ventilate your room and keep a plant, develop a ritual, drink less coffee and alcohol, regularly exercise and maintain a healthy weight The author provided a lot of interesting information about sleep in general Sleep deprived people tend to reach out for sugary and carbohydrate rich foods , to make up for what the body lacked in sleep Sleep is actually very good for losing weight The body rejuvenates itself while we are sleeping.Overall, very interesting, short and fun to read The author made a lot of pop culture references throughout the book to keep the tone light However, at times it seemed a bit superfluous The plants he recommended to keep in your bedroom to detoxify the air namely English Ivy and Snake Plants are poisonous to cats, which I thought he better inform to his readers


  8. Daniel Sperry Daniel Sperry says:

    This book is thick with pseudo science From rubbing magnesium in specific parts of the body to negative ions energizing a person Fake Science


  9. Michal Wojtera Michal Wojtera says:

    There are some brilliant ideas in this book, but unfortunately they are scrambled together with some utter nonsensical pseudo science and product promotion Earthing for example.Take each strategy maybe except the blue light regime, that s scientifically proven and verify it.There is also some sound advice about things like coffee and importance of sleep.I watched Shawn s talk Google check youtube if you are interested and really liked what I saw,but the book dissapointed.I bought it on There are some brilliant ideas in this book, but unfortunately they are scrambled together with some utter nonsensical pseudo science and product promotion Earthing for example.Take each strategy maybe except the blue light regime, that s scientifically proven and verify it.There is also some sound advice about things like coffee and importance of sleep.I watched Shawn s talk Google check youtube if you are interested and really liked what I saw,but the book dissapointed.I bought it onfor 3,68 but still returned it


  10. Georgi Georgi says:

    I like Good tips on sleep improvement Not too long Short, structured chaptersI didn t like Leaves feeling for subjectivity as many of the references and especially all link are to websites, property of the author Felt like the last 3 chapters didn t deliver too much value


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