Sleep Smarter: 21 Essential Strategies To Sleep Your Way To A Better Body, Better Health, And Bigger
Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger
Sleep is one of the most important factors for your health, well-being, and success. But how can you optimize your sleep quality and quantity? In this article, we will review the book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success by Shawn Stevenson, a bestselling author and health expert who overcame a degenerative bone disease by improving his sleep and nutrition. We will also share some of the key takeaways and tips from the book that you can apply to your own life.
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What is Sleep Smarter?
Sleep Smarter is a book that reveals the science and secrets of sleep, and how you can use it to enhance every aspect of your life. The book covers topics such as:
How sleep affects your hormones, metabolism, brain function, mood, and immunity
How to create the ideal sleep environment and routine for your body type and lifestyle
How to hack sunlight, temperature, supplements, exercise, and stress to improve your sleep quality and duration
How to avoid common sleep mistakes and myths that can sabotage your health and performance
How to implement a 14-day sleep makeover plan that will transform your sleep and your life
The book is based on the latest research and evidence from various fields of science, as well as the author's personal experience and insights from working with thousands of clients. The book is written in an engaging and easy-to-read style, with practical examples, stories, and action steps. The book also includes a foreword by Dr. Sara Gottfried, a Harvard-trained physician and hormone expert.
Why Should You Read Sleep Smarter?
If you are looking for a comprehensive guide on how to sleep better and reap the benefits of optimal sleep, then Sleep Smarter is the book for you. Here are some of the reasons why you should read this book:
You will learn how good sleep can help you lose weight, prevent disease, boost your productivity, creativity, and happiness, and achieve your goals faster.
You will discover how poor sleep can harm your health, performance, relationships, and longevity, and how to avoid the common pitfalls and misconceptions about sleep.
You will get access to 21 proven strategies that will help you improve your sleep quality and quantity, tailored to your individual needs and preferences.
You will be able to apply the tips and techniques from the book immediately, with simple and actionable steps that will make a difference in your sleep and your life.
You will be inspired by the author's story of overcoming a debilitating condition by changing his sleep habits, as well as the success stories of his clients who have improved their health and performance with better sleep.
What Are Some of the Key Takeaways from Sleep Smarter?
While we recommend reading the entire book to get the full picture of how sleep works and how to optimize it for your benefit, here are some of the key takeaways and tips from Sleep Smarter that you can start implementing today:
Get more sunlight during the day. Sunlight is essential for regulating your circadian rhythm, which is your body's natural clock that tells you when to sleep and when to wake up. Sunlight also helps produce serotonin, melatonin, vitamin D, and other hormones that affect your mood, energy, immunity, and sleep quality. Aim for at least 15 minutes of direct sunlight exposure in the morning or midday.
Avoid blue light at night. Blue light is emitted by electronic devices such as TVs, computers, smartphones, tablets, etc. Blue light suppresses melatonin production, which is the hormone that signals your body to prepare for sleep. Blue light also stimulates cortisol production, which is the stress hormone that keeps you alert and awake. Avoid using these devices at least an hour before bed, or use blue light blocking glasses, apps, or filters to reduce the impact of blue light on your sleep.
Keep your bedroom cool, dark, and quiet. Your bedroom should be a sanctuary for sleep, and the environment should be conducive to falling asleep and staying asleep. The optimal temperature for sleep is around 18C (65F), as cooler temperatures help lower your core body temperature and induce sleepiness. The optimal light level for sleep is complete darkness, as any amount of light can disrupt your melatonin production and circadian rhythm. The optimal noise level for sleep is silence, as any sound can arouse your brain and interfere with your sleep cycles. Use curtains, blinds, shades, masks, earplugs, fans, or white noise machines to create the ideal sleep environment for you.
Stick to a regular sleep schedule. Going to bed and waking up at the same time every day helps your body and mind establish a consistent sleep rhythm and pattern. This makes it easier for you to fall asleep faster, sleep deeper, and wake up refreshed. It also helps you avoid jet lag, social jet lag, and daylight saving time effects on your sleep. Aim for at least 7 to 9 hours of sleep per night, depending on your individual needs and preferences.
Exercise smarter. Exercise is one of the best ways to improve your physical and mental health, as well as your sleep quality and quantity. Exercise helps you burn calories, build muscle, reduce stress, enhance mood, and regulate hormones that affect your sleep. However, the timing and intensity of your exercise can also affect your sleep. Avoid exercising too close to bedtime, as this can raise your body temperature, heart rate, blood pressure, and cortisol levels, which can make it harder for you to fall asleep and stay asleep. Aim for at least 3 hours of gap between your workout and bedtime. Also, avoid exercising too intensely or too frequently, as this can overtax your nervous system and impair your recovery and sleep. Aim for a balanced mix of moderate and high intensity exercise, with adequate rest days in between.
Sleep is not a luxury or a waste of time. It is a necessity and a priority for your health, well-being, and success. By reading Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success, you will learn how to optimize your sleep quality and quantity with simple and effective strategies that will make a difference in your life. You will also be inspired by the author's story of overcoming a serious condition by improving his sleep habits, as well as the success stories of his clients who have achieved amazing results with better sleep. If you are ready to take charge of your sleep and your life, then get yourself a copy of this book today.