21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success
In today’s fast-paced and demanding world, sleep disorders have become increasingly prevalent, affecting a significant number of individuals. With estimates suggesting that around 50 to 70 million adults in the United States alone suffer from some form of sleep disorder, it’s clear that sleep-related issues are a widespread concern.
Understanding the critical role that sleep plays in our overall health and well-being is more important than ever. From physical rejuvenation to cognitive functioning, emotional balance to disease prevention, sleep is a fundamental pillar of our existence. It’s time to learn more and in this article, we will review ‘Sleep Smarter’ by Shawn Stevenson – a book that explorer techniques to achieve better sleep and improve overall health.
Shawn Stevenson is a renowned author known for his highly acclaimed books, including the USA Today National bestseller ‘Eat Smarter’ and the international bestseller ‘Sleep Smarter.’
Additionally, he has established himself as a prominent figure through his widely popular podcast, The Model Health Show, which holds the esteemed position of being the number #1 health podcast in the United States, attracting millions of listeners annually.
Stevenson’s educational background includes graduating from the University of Missouri-St. Louis, where he pursued studies in business, biology, and nutritional science. Moreover, he co-founded the Advanced Integrative Health Alliance, showcasing his commitment to holistic approaches to well-being.
With his expertise and contributions, Shawn Stevenson has been featured in esteemed publications such as Forbes, Fast Company, The New York Times, Muscle & Fitness, as well as prominent media outlets like ABC News and ESPN, solidifying his status as a trusted and influential voice in the health and wellness industry.
What is the book about?
Sleep is a vital but often neglected aspect of our health. It has the power to help us lose weight, prevent diseases, boost productivity, and enhance every aspect of our physical and mental well-being. Shawn Stevenson, having experienced the disappointment of a shattered dream due to a degenerative bone disease, was once like many others who neglected their health and body. However, he eventually realised that there had to be a better way. By prioritising quality sleep and optimising his nutrition, Stevenson not only healed his body but also surpassed his fitness and business goals beyond his wildest imagination.
In his book, ‘Sleep Smarter,’ Stevenson presents simple and effective tips and techniques to help you achieve the best sleep and optimum health of your life. Through his 14-Day Sleep Makeover, you’ll discover how to create an ideal sleep environment, regulate your body’s natural rhythms by leveraging sunlight, identify the essential sleep nutrients and supplements backed by scientific research, and engage in stress-reducing exercises and fitness strategies to sharpen your mental and physical capabilities.
‘Sleep Smarter’ serves as the ultimate manual for improving your sleep quality, awakening refreshed, and attaining a healthier and happier existence.
Key takeaways from the book
1Sleep is one of the key components of our health
The book emphasizes the crucial role of sleep in various aspects of our lives, including weight management, disease prevention, productivity, and mental well-being.
2Creating a sleep sanctuary helps with better sleep
Stevenson guides readers on creating an ideal sleep environment by focusing on factors like temperature, lighting, noise, and comfortable bedding to promote better sleep quality.
3Timing plays a crucial role in optimizing our sleep
Respecting our internal body clock is paramount, entailing consistent bedtimes within a 30-minute window each night. The modern work culture often promotes sacrificing sleep during weekdays and compensating on weekends, disrupting our circadian rhythms. Our bodies struggle to adjust to erratic sleep schedules that result from indulging in late-night Netflix binges on weekends. Establishing a consistent bedtime helps regulate our circadian rhythm, facilitating easier sleep onset and awakening.
4Exposing yourself to light in the morning helps falling asleep in the evening
Early morning light exposure boosts melatonin production in the evening, facilitating faster and deeper sleep. Maximising daytime light exposure, especially sunlight in the morning, helps activate the brain and promotes alertness. Consider taking a brief walk between 6:00 a.m. and 8:30 a.m. to optimize your light exposure.
5Correct your nutrition and intake magnesium if you want to regulate sleep
The book highlights the importance of correct nutrition for quality sleep and introduces clinically proven sleep nutrients and supplements that can support optimal sleep. Magnesium, a mineral involved in over 300 biochemical reactions, plays a significant role in reducing stress and calming the nervous system. It helps balance blood sugar levels, optimize blood pressure, and relax muscles, promoting a state of relaxation and improving the quality of sleep.
6Physical activity is crucial for great sleep
Exercise triggers the formation of small tears in our muscle tissue, prompting our body to release rejuvenating hormones such as testosterone and human growth hormone (HGH) for repair. As a result, the body experiences a deeper and more restorative sleep.
7Meditate, and leave the voices in your head behind for better sleep
Our minds are inundated with an estimated 50,000 thoughts each day, and when we attempt to transition into sleep, our inner monologue often intensifies. By simply closing our eyes and focusing on our breath for as little as 10 minutes, we can effectively reduce stress and trigger the release of endorphins, fostering a tranquil state conducive to sleep. In essence, meditation acts as a remedy for our restless and hyperactive minds.
Table of contents
- Chapter 1. Know The Value Of Sleep
- Chapter 2. Get More Sunlight During The Day
- Chapter 3. Avoid The Screens Before Bedtime
- Chapter 4. Have A Caffeine Curfew
- Chapter 5. Be Cool
- Chapter 6. Get To Bed At The Right Time
- Chapter 7. Rub The “Anti-Stress” Mineral Into Your Skin Each Day
- Chapter 8. Create A Sleep Sanctuary
- Chapter 9. Have A Big “O”
- Chapter 10. Get It Blacked Out
- Chapter 11. Train Hard (But Smart)
- Chapter 12. Get Your “Friends” Out OfYour Room
- Chapter 13. Lose Weight And Don’t Find It Again
- Chapter 14. Go Easy On The Bottle
- Chapter 15. Play Your Position
- Chapter 16. Calm Your Inner Chatter
- Chapter 17. Use Smart Supplementation
- Chapter 18. Be Early To Rise
- Chapter 19. Dress For The Occasion
- Chapter 20. Get Grounded
- Chapter 21. Ritualize Your Night
- About the Author
Strengths and weaknesses, according to readers’ reviews
Good and practical tips on sleep improvement.
Short and structured chapters.
The lack of footnotes and direct scientific references.
The provided links primarily direct to websites owned by the author, which may raise questions about objectivity.
Some of the recommendations are disputed.
Includes self-promotion and product placement.
Quotes from the book
“There’s a big difference between “working” and actually being effective. By sacrificing your sleep, you can definitely do more work, but the quality and effectiveness of your work will be sacrificed.”
“What you want to aim for to get the highest quality sleep possible is getting to bed within a few hours of it getting dark outside. For most people, this is going to mean somewhere between 9 p.m. and 11 p.m. most of the year. By doing this, you are giving yourself a huge hormonal advantage.”
“Our attention is enormously valuable, and how you begin and end your day has a huge impact on the results in your life. Starting the day checking emails and messages on your phone immediately puts others priorities ahead of yours. You start the day addressing other people’s needs instead of taking time to care for yourself physically and getting focused on your own goals for the day.”
With its concise and well-organised chapters, ‘Sleep Smarter’ by Shawn Stevenson offers accessible guidance for individuals seeking to improve their sleep habits. The book may particularly appeal to those struggling with sleep issues or interested in optimising their overall health and well-being. However, it is worth noting some of the book’s weaknesses. The absence of footnotes and direct scientific references may diminish its credibility and make it challenging to verify the information presented. Additionally, the reliance on links to websites owned by the author raises concerns about objectivity. Lastly, the presence of self-promotion and product placement throughout the book can be off-putting for some readers. Overall, while ‘Sleep Smarter’ offers valuable insights, readers should approach it with critical thinking and seek additional scientific resources to supplement the information provided.
Where to buy
You can buy ‘Sleep Smarter’ by Shawn Stevenson at Amazon.com in hardcover, paperback, Kindle edition and audio format.
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