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Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success: A Longevity Book
When it comes to health, there is one criminally overlooked element: sleep. Good sleep helps you shed fat for good, stave off disease, stay productive, and improve virtually every function of your mind and body. That’s what Shawn Stevenson learned when a degenerative bone disease crushed his dream of becoming a professional athlete. Like many of us, he gave up on his health and his body, until he decided there must be a better way. Through better sleep and optimized nutrition, Stevenson not only healed his body but also achieved fitness and business goals he never thought possible.
In Sleep Smarter , Stevenson shares easy tips and tricks to discover the best sleep and best health of your life. With his 14-Day Sleep Makeover, you’ll learn how to create the ideal sleep sanctuary, how to hack sunlight to regulate your circadian rhythms, which clinically proven sleep nutrients and supplements you need, and stress-reduction exercises and fitness tips to keep you mentally and physically sharp.
Sleep Smarter is the ultimate guide to sleeping better, feeling refreshed, and achieving a healthier, happier life.
In Sleep Smarter , Stevenson shares easy tips and tricks to discover the best sleep and best health of your life. With his 14-Day Sleep Makeover, you’ll learn how to create the ideal sleep sanctuary, how to hack sunlight to regulate your circadian rhythms, which clinically proven sleep nutrients and supplements you need, and stress-reduction exercises and fitness tips to keep you mentally and physically sharp.
Sleep Smarter is the ultimate guide to sleeping better, feeling refreshed, and achieving a healthier, happier life.
288 pages, Hardcover
First published May 22, 2014
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February 13, 2019
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: get more sunlight 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 @https://readrantrockandroll.com/2019/...
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: get more sunlight 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 @https://readrantrockandroll.com/2019/...
May 4, 2021
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. Note you may want to verify the data/science behind some of Shawn's claims but regardless I still found these tips below helpful as I've used many of them.
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 do
2) 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 produce more daytime 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% more time in reparative deep sleep stage. Even if it’s just a few minutes and you train more later 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 for more than 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 produces more glucagon instead of insulin. Eat micronutrient rich foods to secrete more leptin (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 of more calories 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 even more disruptive since we metabolize alcohol faster. It also causes decreased muscle tone in the upper airway leading to more breathing issues when sleeping - those with apnea stop breathing more frequently.
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 thermoregulation. 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 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 earth while you sleep using an earthing mat or sheet which reduces electric fields around your body. After a flight grounding can eliminate jet lag. (Data may need to be verified on earthing.)
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. Note you may want to verify the data/science behind some of Shawn's claims but regardless I still found these tips below helpful as I've used many of them.
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 do
2) 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 produce more daytime 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% more time in reparative deep sleep stage. Even if it’s just a few minutes and you train more later 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 for more than 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 produces more glucagon instead of insulin. Eat micronutrient rich foods to secrete more leptin (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 of more calories 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 even more disruptive since we metabolize alcohol faster. It also causes decreased muscle tone in the upper airway leading to more breathing issues when sleeping - those with apnea stop breathing more frequently.
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 thermoregulation. 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 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 earth while you sleep using an earthing mat or sheet which reduces electric fields around your body. After a flight grounding can eliminate jet lag. (Data may need to be verified on earthing.)
June 12, 2021
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.
April 24, 2019
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.
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.
June 28, 2016
Decided not to finish. Ridiculous pseudo-science + common sense mixed with an annoying level of infomercial-style self promotion. Bleh.
December 27, 2017
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!
Enjoy!
March 17, 2021
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 more 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.
February 1, 2018
This book is thick with pseudo science. From rubbing magnesium in specific parts of the body to negative ions energizing a person. Fake Science!
June 27, 2017
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 amazon for 3,68$ but still returned it
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 amazon for 3,68$ but still returned it
June 20, 2017
The lack of footnotes in this book is troubling to me. It makes a lot of big claims and the references aren't directly connected to them. If I see a phrase like "studies have shown", I want to know exactly what study and be able to access it immediately. I don't want to have to go through every reference in the bibliography and cross-check it against every claim in the book. A few of the things here sound really pseudoscientific to me (like the EMF section) and the substandard way the sources are organized is a HUGE red flag to me.
The writing is fine, and some of the tips are clearly practical. My low rating is based on the points I discussed above.
The writing is fine, and some of the tips are clearly practical. My low rating is based on the points I discussed above.
November 28, 2015
I like:
+ Good tips on sleep improvement
+ Not too long
+ Short, structured chapters
I 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
+ Good tips on sleep improvement
+ Not too long
+ Short, structured chapters
I 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
May 20, 2020
Uff. I usually trust Katy Bowman's recommendations, and I actually think most of the practical 'tips' in this book are helpful (or at least not harmful). Many or even most of them have some kind of scientific basis; but the way that Stevenson justifies his recommendations through the indiscriminate citation of seemingly unvetted and often unreplicated "studies," and the way straightforward conclusions are drawn from these studies without any kind of acknowledgement of contrary evidence, influencing variables, placebo effects, sample size issues, etc. -- it's just bad science writing. This kind of irresponsible use of scientific information is inherently harmful even if the prescriptions that come out of it are mostly okay. I don't know, I'm really kind of disturbed by the way a parade of disparate scientific information is presented here as if it is conclusive and systematic fact.
One of MANY examples: Stevenson advocates acupuncture as a way to sleep better, and cites as evidence ONE study from an Italian hospital that found a correlation between acupuncture sessions and sleep quality. We don't learn anything else about this study -- what was the sample size? Were there other variables that may have interfered with the reliability of the results? And even if this was a perfect study, we should never consider one study, by itself, as scientific proof; studies have to be successfully replicated--more than once, with different populations--before we can start considering making large, general conclusions based on them. There are so many cases like this in this book that I can't recommend it, even though I actually will implement some of the practical suggestions.
Also, of course it's important to acknowledge that sleep quality depends on lifestyle factors -- nutrition, movement, stress, etc -- but the result of trying to treat all of these things at once, and of acting as an authority on an insanely wide range of topics, means that Stevenson's recommendation for better sleep essentially boils down to "be 100% healthy all the time in every part of your life." That's certainly not wrong, but no one can overhaul their diet, movement routine, living environment, daily schedule, and mental health all at once, by themselves; the range of topics here is just too broad to be either accurately or practically addressed in a single volume.
One of MANY examples: Stevenson advocates acupuncture as a way to sleep better, and cites as evidence ONE study from an Italian hospital that found a correlation between acupuncture sessions and sleep quality. We don't learn anything else about this study -- what was the sample size? Were there other variables that may have interfered with the reliability of the results? And even if this was a perfect study, we should never consider one study, by itself, as scientific proof; studies have to be successfully replicated--more than once, with different populations--before we can start considering making large, general conclusions based on them. There are so many cases like this in this book that I can't recommend it, even though I actually will implement some of the practical suggestions.
Also, of course it's important to acknowledge that sleep quality depends on lifestyle factors -- nutrition, movement, stress, etc -- but the result of trying to treat all of these things at once, and of acting as an authority on an insanely wide range of topics, means that Stevenson's recommendation for better sleep essentially boils down to "be 100% healthy all the time in every part of your life." That's certainly not wrong, but no one can overhaul their diet, movement routine, living environment, daily schedule, and mental health all at once, by themselves; the range of topics here is just too broad to be either accurately or practically addressed in a single volume.
May 25, 2022
The consequences of sleep deprivation aren’t pretty either. Try immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.
Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re struggling with.
Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. This translates directly to aging faster, decreased libido, and storing more body fat than you want to (say it ain’t so!).
Now stretch that out over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem.
A study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. Test subjects were put on the same exercise and diet program, but those who were in the sleep deprivation group (less than six hours per night) consistently lost less weight and body fat than the control group who slept for over 8 hours per night.
[...] Other studies show sleep deprivation encouraging cancer, Alzheimer’s, depression, and even heart disease.
[...] At first glance, we might think that working more and skimping on the sleep will get us there faster. The research is in and it’s 100 per cent conclusive: when you don’t sleep well, you get slower, less creative, more stressed, and underperform. Basically, you’re only utilizing a fraction of what you’re capable of.
My less than six hours of sleep and I don't feel anxious at all about this introduction.
May 21, 2016
My copy of Sleep Smarter was an advance reader copy as part of a Goodreads giveaway. What a fantastic gift! I am in desperate need of a good night's sleep. I will provide a spoiler alert to allow readers to have the same "AHA" moments that I had while reading.
Did you know that sleep allows your brain to remove waste products that can lead to Alzheimer's disease? (p. 6)
I learned that about 95% of the serotonin in one's body is located in the gastrointestinal tract. Serotonin regulates the circadian rhythms that affect our ability sleep. (p. 11) I can deduce that if you are having intestinal issues, you are probably likely to be having sleep issues as well.
Shawn Stevenson explains that office workers without access to windows receive 173% less natural light exposure and get about 46 minutes less sleep each night.
Melatonin improves quality of sleep. (p 12) Melatonin is a hormone that comes with risks. Your body may become dependent upon it OR your body's receptors may become desensitized to it. Stevenson suggests that you try other other sleep aids first. (p. 154)
For good sleep, the most beneficial time for light exposure is between six a.m. and eight-thirty a.m. (p. 15)
Sunglasses inhibit the light exposure needed for good sleep. If you must wear them, be sure that they have the proper UV protection. (p.17)
The best bedroom temperature for sleeping is between sixty and sixty-eight degrees. (p. 38)
The most productive hours for sleeping are between 10:00 p.m. and 2:00 a.m. (p. 41)
Check pages 55-57 for information on specific sleep-helpful nutrients.
A magnesium deficiency leads to insominia. Topical applications to the skin are the most effective. (p. 61)
The essential oil jasmine on your skin or in a diffuser may improve sleep quality though it won't lengthen the duration of sleep. (p. 67)
Segmented sleep may be part of human evolution. Segmented sleepers may sleep three or four hours in the early evening and then stay awake for an hour or two before returning to sleep for three or four hours until morning. (pp. 148-149) Put your mind at rest (pun intended) if this is an issue.
Chamomille, kava-kava, and valerian are tools that may help those suffering from sleep issues. (pp. 151-152)
There is an accupressure point at the base of your palm and level with your wrist that may improve sleep quality. See the diagram on page 169.
Chapter 21 on "Getting Grounded" was absolutelly fascinating. As soon as it warms up and I can get my bare feet on the ground, I plan to give this method a try.
Sleep Smarter isn't a book that I plan to store on a top shelf. It needs to be easily accessible. I plan to start using the suggestions offered by Shawn Stevenson immediately. Thank you for this wonderful book. I highly recommend it for anyone who has sleep issues.
Did you know that sleep allows your brain to remove waste products that can lead to Alzheimer's disease? (p. 6)
I learned that about 95% of the serotonin in one's body is located in the gastrointestinal tract. Serotonin regulates the circadian rhythms that affect our ability sleep. (p. 11) I can deduce that if you are having intestinal issues, you are probably likely to be having sleep issues as well.
Shawn Stevenson explains that office workers without access to windows receive 173% less natural light exposure and get about 46 minutes less sleep each night.
Melatonin improves quality of sleep. (p 12) Melatonin is a hormone that comes with risks. Your body may become dependent upon it OR your body's receptors may become desensitized to it. Stevenson suggests that you try other other sleep aids first. (p. 154)
For good sleep, the most beneficial time for light exposure is between six a.m. and eight-thirty a.m. (p. 15)
Sunglasses inhibit the light exposure needed for good sleep. If you must wear them, be sure that they have the proper UV protection. (p.17)
The best bedroom temperature for sleeping is between sixty and sixty-eight degrees. (p. 38)
The most productive hours for sleeping are between 10:00 p.m. and 2:00 a.m. (p. 41)
Check pages 55-57 for information on specific sleep-helpful nutrients.
A magnesium deficiency leads to insominia. Topical applications to the skin are the most effective. (p. 61)
The essential oil jasmine on your skin or in a diffuser may improve sleep quality though it won't lengthen the duration of sleep. (p. 67)
Segmented sleep may be part of human evolution. Segmented sleepers may sleep three or four hours in the early evening and then stay awake for an hour or two before returning to sleep for three or four hours until morning. (pp. 148-149) Put your mind at rest (pun intended) if this is an issue.
Chamomille, kava-kava, and valerian are tools that may help those suffering from sleep issues. (pp. 151-152)
There is an accupressure point at the base of your palm and level with your wrist that may improve sleep quality. See the diagram on page 169.
Chapter 21 on "Getting Grounded" was absolutelly fascinating. As soon as it warms up and I can get my bare feet on the ground, I plan to give this method a try.
Sleep Smarter isn't a book that I plan to store on a top shelf. It needs to be easily accessible. I plan to start using the suggestions offered by Shawn Stevenson immediately. Thank you for this wonderful book. I highly recommend it for anyone who has sleep issues.
This entire review has been hidden because of spoilers.
March 24, 2017
I have insomnia, and have done all I have ever heard to get a good nights sleep. This book has ideas I've never heard of, as well as a 14 day challenge. I am encouraged that I can get a better night's sleep for the first time in a long time!
November 1, 2021
Lots of great practical tips to get a better sleep at night.
Sleep is so important, not just the length of time sleeping but the quality is most important. This book shows you how to get the highest quality, most effective sleep so that you can have the most clear and productive life.
I found that my worst enemy is my bright bedroom, I need to get 100% blackout curtains and be in complete darkness. Also my other enemy is the planes over the house, we need to get our windows replaced because we can even hear someone talking outside even with the windows closed.
Chamomile tea, no Caffeine for at least 6hr before bed, if not then like 9 hours. Warm bath, not too hot. Cooler in the night. Read fiction at night, not a knowledge based or analytical book. Topical magnesium. Grounding. Bedtime routine.
"a good laugh and a long sleep" -irish proverb
Sleep is so important, not just the length of time sleeping but the quality is most important. This book shows you how to get the highest quality, most effective sleep so that you can have the most clear and productive life.
I found that my worst enemy is my bright bedroom, I need to get 100% blackout curtains and be in complete darkness. Also my other enemy is the planes over the house, we need to get our windows replaced because we can even hear someone talking outside even with the windows closed.
Chamomile tea, no Caffeine for at least 6hr before bed, if not then like 9 hours. Warm bath, not too hot. Cooler in the night. Read fiction at night, not a knowledge based or analytical book. Topical magnesium. Grounding. Bedtime routine.
"a good laugh and a long sleep" -irish proverb
February 25, 2019
In my effort to work on improving my self-care in 2019, I heard about this one during a Book Riot podcast. Sleeping better is definitely something that would help with my self-care improvement strategy. I found a lot of great information in this book ... but it's not a perfect book. There's a great deal of woo woo stuff in this one, stuff that just isn't of interest to me. But, the pieces around technology's impact on sleep were fascinating and made me really rethink things. I also want to improve the amount of sunlight I get during the day - I spend most of my days in a windowless office on conference calls so making that effort should be a good idea. I found much of the advice very practical and useful. I just ignored the pieces that were around more out there components such as earthing. That's just not my thing. But, overall, I got quite a bit out of this book.
May 5, 2016
This book was recommended by the Pat Flynn book club. I'm short of time this month so it was nice to get a quick read under my belt (this was about an hour on audio).
Lots of tips for being more productive and having better quality of sleep.
My takeaways:-
1. Turn off blue light and do not look at my phone at least 90 mins before going to bed.
2. Stick with a regular routine.
3. Try not to drink caffeine after 3pm each day.
4. Alcohol makes you fall asleep quicker, but it also wakes you up in the night (especially women!)
There are loads of tips here, but the above are the ones I will take action on.
Lots of tips for being more productive and having better quality of sleep.
My takeaways:-
1. Turn off blue light and do not look at my phone at least 90 mins before going to bed.
2. Stick with a regular routine.
3. Try not to drink caffeine after 3pm each day.
4. Alcohol makes you fall asleep quicker, but it also wakes you up in the night (especially women!)
There are loads of tips here, but the above are the ones I will take action on.
July 26, 2021
I read this book when I was desperate to find a way to sleep better. I thought that was the reason behind my daily lack of energy. This book outlines a super strict sleep regimen that I followed for a while. The main issue here is that the majority of this book ranges from borderline psuedo science to insanity. Once I stopped following its guidelines I felt happier thus increasing my energy stores. Definitely skip this one and look into whether you might have sleep apnea and/or depression instead.
August 29, 2014
I think 190 pages are too much for usual tips.
good book!
good book!
March 16, 2017
Practical. Well researched. And witty! Not dry at all. And it touches on WAY MORE than just your sleep. If you're looking for a health overhaul, you could easily start with this book.
September 11, 2019
Interesting and informative
February 7, 2017
Simply put, sleeping takes up one third of our lives – it’s a part of us we can’t avoid, so why not hack it and use it to our advantage. This book reminds me of how we often overlook the importance of quality sleep and don’t use to our advantage.
I read the first version and was a bit disappointed with its lack of depth but this version definitely did it justice. It includes so much more description and all the tips are well supported as they make references to various credible University medical case studies.
The book is also written in a modern tone that keeps the reader interested throughout and doesn’t bore anyone like university science textbooks do. It summarizes every chapter well with the “powertips” at the end.
The 21 tips in the book covers a lot of different areas in life which includes exercise, nutrition and even the nuances of the light exposure in your room. Essentially, this all ties back to how it works for or against your sleep.
I believe even implementing a single chapter of this book will improve your overall sleep and life. People would be lying if they said they didn’t learn one thing that was beneficial to them.
It was also very inspiring to read about Shawn’s personal story and how improving his sleep was a major factor that helped him recover from being diagnosed with degenerative bone disease, which was said to be incurable by the many doctors he saw.
Shawn is well connected and well educated in the world of medical health. I also started listening to his podcast and it’s amazing
If I didn’t say enough to convince you to read this book I would love to make a few references from the book to give you a better understanding of what the book is all about: In the intro, Shawn does a great job of naming the numerous benefits associated with improve sleep quality which includes:
Better skin health more youthful appearance
Emotion Regeneration and better relationships
Decreased risk of stroke and cardiovascular disease
Lower levels of inflammation
Enhance function of immune system and lower risk of cancer and infection
Hormonal balance
Faster rate of weight loss
Stronger bones, lower risk of alzheimer’s disease and cognitive decline.
Shawn also says in the book:
“Utilize this ⅓ of your life to make the other ⅔ significantly better. Being good at sleep isn't like being good at baseball or public speaking. You don’t win any awards for being a good sleeper and no one praises you for how awesome you may be at it. Being a good sleeper is something that generally very private - until not being a good sleeper starts to leak its way into others areas of your life.”
For an extended version of this review click here:
http://www.firetoinspire.org/sleep-sm...
I read the first version and was a bit disappointed with its lack of depth but this version definitely did it justice. It includes so much more description and all the tips are well supported as they make references to various credible University medical case studies.
The book is also written in a modern tone that keeps the reader interested throughout and doesn’t bore anyone like university science textbooks do. It summarizes every chapter well with the “powertips” at the end.
The 21 tips in the book covers a lot of different areas in life which includes exercise, nutrition and even the nuances of the light exposure in your room. Essentially, this all ties back to how it works for or against your sleep.
I believe even implementing a single chapter of this book will improve your overall sleep and life. People would be lying if they said they didn’t learn one thing that was beneficial to them.
It was also very inspiring to read about Shawn’s personal story and how improving his sleep was a major factor that helped him recover from being diagnosed with degenerative bone disease, which was said to be incurable by the many doctors he saw.
Shawn is well connected and well educated in the world of medical health. I also started listening to his podcast and it’s amazing
If I didn’t say enough to convince you to read this book I would love to make a few references from the book to give you a better understanding of what the book is all about: In the intro, Shawn does a great job of naming the numerous benefits associated with improve sleep quality which includes:
Better skin health more youthful appearance
Emotion Regeneration and better relationships
Decreased risk of stroke and cardiovascular disease
Lower levels of inflammation
Enhance function of immune system and lower risk of cancer and infection
Hormonal balance
Faster rate of weight loss
Stronger bones, lower risk of alzheimer’s disease and cognitive decline.
Shawn also says in the book:
“Utilize this ⅓ of your life to make the other ⅔ significantly better. Being good at sleep isn't like being good at baseball or public speaking. You don’t win any awards for being a good sleeper and no one praises you for how awesome you may be at it. Being a good sleeper is something that generally very private - until not being a good sleeper starts to leak its way into others areas of your life.”
For an extended version of this review click here:
http://www.firetoinspire.org/sleep-sm...
June 29, 2023
This book is a true mixed bag. On the one hand, Stevenson has compiled and clearly organized all the different areas that could potentially affect your sleep, everything from exercise and nutrition to room temperature and light exposure. On the other hand, the details of each chapter veer far into pseudoscience, where a single study is cited (or just "Scientists," with details in the end notes) and then Stevenson not only takes this as proof but draws far-reaching conclusions about the obvious next steps. For anyone who's just looking to be told what to do, Stevenson's willing to tell you exactly what to do, what to eat, what to buy, and so on. But it's far from a comprehensive review of the literature, and a quick Google search will show that some of his recommendations are disputed, if not outright disproven. I think if you want an overview of all the areas of your life you should go through to investigate if something is affecting your sleep, this will definitely provide that, but do your own research before walking around barefoot in the dirt every morning and slathering yourself with magnesium lotion every night.
November 6, 2023
A quick-reading, funny and practical little book featuring 21 tips on how to optimize your sleep.
“Sleep is the secret sauce.
There isn’t one facet of your mental, emotional, or physical performance that’s not affected by the quality of your sleep.
The big challenge is that in our fast-paced world today, millions of people are chronically sleep deprived and suffering the deleterious effects of getting low quality sleep.
The consequences of sleep deprivation aren’t pretty either. Try immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.
Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re struggling with.
Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. This translates directly to aging faster, decreased libido, and storing more body fat than you want (say it ain’t so!).
Now stretch that over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem.”
~ Shawn Stevenson from Sleep Smarter
Shawn Stevenson is a health coach who has one of the most popular health & fitness podcasts out there called The Model Health Show.
This is a short, quick-reading, funny and practical little book featuring 21 tips on how to optimize your sleep. (Get the book here on Amazon where it’s really highly rated. :)
Some of my favorite big ideas from this book include:
1. Value Your Sleep = Tip #1.
2. Avoid the Screens - Easiest way to optimize.
3. Adenosine - How caffeine really works.
4. Stay Cool - Think: 60 to 68 degrees Fahrenheit.
5. Vitamin G - You getting enough?
6. Meditate in Morning - To sleep better at night.
7. Night-time Ritus - The ritual of doing what works.
I’ve summarized those Big Ideas in a video review that you can watch here: https://youtu.be/8Be7QulsXnc?feature=...
I’ve also added Sleep Smarter by Shawn Stevenson to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
“Sleep is the secret sauce.
There isn’t one facet of your mental, emotional, or physical performance that’s not affected by the quality of your sleep.
The big challenge is that in our fast-paced world today, millions of people are chronically sleep deprived and suffering the deleterious effects of getting low quality sleep.
The consequences of sleep deprivation aren’t pretty either. Try immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.
Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re struggling with.
Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. This translates directly to aging faster, decreased libido, and storing more body fat than you want (say it ain’t so!).
Now stretch that over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem.”
~ Shawn Stevenson from Sleep Smarter
Shawn Stevenson is a health coach who has one of the most popular health & fitness podcasts out there called The Model Health Show.
This is a short, quick-reading, funny and practical little book featuring 21 tips on how to optimize your sleep. (Get the book here on Amazon where it’s really highly rated. :)
Some of my favorite big ideas from this book include:
1. Value Your Sleep = Tip #1.
2. Avoid the Screens - Easiest way to optimize.
3. Adenosine - How caffeine really works.
4. Stay Cool - Think: 60 to 68 degrees Fahrenheit.
5. Vitamin G - You getting enough?
6. Meditate in Morning - To sleep better at night.
7. Night-time Ritus - The ritual of doing what works.
I’ve summarized those Big Ideas in a video review that you can watch here: https://youtu.be/8Be7QulsXnc?feature=...
I’ve also added Sleep Smarter by Shawn Stevenson to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
July 25, 2018
Overall, this is an excellent source of information. Instead of just a list of “fixes”, the author provides the reasons the fixes are recommended. Unfortunately, I have tried all of these suggestions without any long lasting impact on my sleep. As an educator in mental health, I had hoped to use this material and 14 day plan with participants, however, the book seems to overemphasize costly products that my clientele cannot afford such as topical magnesium, grounding mats, and new mattresses...so I am unsure if I will be able to adapt the material. Maybe the author will send me free sample products!
September 4, 2023
Title/Author: Sleep Smarter by Shawn Stevenson
Series/Standalone: Standalone
Subject/Topic: Sleep/Health
Book Format: Hardcover
Length: 288 pages
Well Written/Editor Needed: I thought this was well written, but a second glance tells me otherwise.
Would I Recommend?: YES…originally. But not anymore.
Personal Thoughts:
2023 UPDATE: I’ve got a TON of sleep apnea symptoms I was clueless about until this year. They are not listed in this book. I’ve not been sleeping well for YEARS. Im getting a second sleep study soon! Originally I gave this book 5 stars. I thought it would help me get more sleep. I didn’t know I probably, most likely, have sleep apnea and therefore the advice in this book is useless to me. No wonder I’m still exhausted all the time. This book is for all the people who do not have sleep apnea but have trouble sleeping.
I LOATHE that he attributes apnea to obesity and only obesity. He spends half a page out of the entire book on apnea, one of the biggest sleep issues in the world, and it boils down to “…the real solution is to get the excess weight off of your frame to reverse sleep apnea and improve your sleep quality.” Trust me, I know many people with apnea, who are using a cpap machine who are NOT overweight. Thank you for the fat shaming dude, and the unhelpful advice to “just lose weight.” A book like this should have helped me figure out I have apnea when I read it several years ago, but as I said, he only takes up half a page and doesn’t go over symptoms. I could fill at least a chapter with all the things I’ve learned online that fit my experience.
Also, way to go, shaming the millions of people who require a cpap machine to sleep, never mind to live: “These devices can be absolutely life-changing for SOME people in the SHORT TERM, but with the increase in sleep quality and energy they provide, these machines should be a catalyst for addressing the real problem. Plus, some of the cpap units basically make you look like Bane from ‘The Dark Knight Rises.’ Cool if you’re into that look, but it will likely have a negative impact on your love life.” (Emphasis are mine.) The stupidity and negativity toward others should have been a red flag that made me put the book down the first time I read this, but in my defense, I knew nothing about apnea or cpap machines and he certainly didn’t teach me anything about them that would be useful knowledge. The comment about Bane is just so inappropriate here. Do people choose to use a cpap for “the look?” I doubt it. Is sex more important than life? I wish he’d mentioned how easy it could be to die in your sleep from apnea without a cpap. But no. Your love life is more important. So shallow.
Mr. Stevenson, I urge you to talk to Alice Wong, disability activist, about her muscular dystrophy and about how she uses her cpap nearly 24/7 these days. She is far from overweight. How is a cpap supposed to be temporary for her? (If you’re unfamiliar, read her memoir, Year of the Tiger: An Activist's Life. One of the best books I’ve read this year.)
2020 REVIEW. This book is amazing. IMO, everyone should read this book. Maybe I'm late to the party, but I didn't know just how much of a role sleep played with our health. For example, if you are sleep deprived, you become pre-diabetic. I appreciated that this book went into the roles diet and exercise play in getting a good night's sleep, and the times of day that you do certain things. This book is so indepth and packed with advice and things to do, it will revolutionize your life, if you follow through with it. You'll learn so much. And it's an easy read, not too scientific, and yet everything he says is backed by science and studies that have been done. I used a lot of sticky notes throughout so I can go back through and read the bits that were important to me.
One of two things I didn't like so much was the author's constant referral to his "bonus" guide that can be found on his website. It apparently has a lot of great information there on products to purchase and exercise routines, but you have to submit an email address to access it. I imagine not everyone wants to supply that, and there are still people out there who don't have one.
I do like that he has a 14-day sleep makeover section at the end, so if you're really struggling, you can have him guide you to better sleep, complete with journal entries right in the book. The part I didn't like was that some of his "homework" has you purchase things and not everyone will be able to afford these items or even need them, which was not addressed. That said, I'm pretty sure he mentions elsewhere in the book that the best free health help you can get is to sleep and to save your money on most sleep-aids, so there is that. It was just weird to then go to "buy this item so you can use it."
Other than those two little things that bothered me, I loved everything about this book and would recommend it to everyone.
Series/Standalone: Standalone
Subject/Topic: Sleep/Health
Book Format: Hardcover
Length: 288 pages
Well Written/Editor Needed: I thought this was well written, but a second glance tells me otherwise.
Would I Recommend?: YES…originally. But not anymore.
Personal Thoughts:
2023 UPDATE: I’ve got a TON of sleep apnea symptoms I was clueless about until this year. They are not listed in this book. I’ve not been sleeping well for YEARS. Im getting a second sleep study soon! Originally I gave this book 5 stars. I thought it would help me get more sleep. I didn’t know I probably, most likely, have sleep apnea and therefore the advice in this book is useless to me. No wonder I’m still exhausted all the time. This book is for all the people who do not have sleep apnea but have trouble sleeping.
I LOATHE that he attributes apnea to obesity and only obesity. He spends half a page out of the entire book on apnea, one of the biggest sleep issues in the world, and it boils down to “…the real solution is to get the excess weight off of your frame to reverse sleep apnea and improve your sleep quality.” Trust me, I know many people with apnea, who are using a cpap machine who are NOT overweight. Thank you for the fat shaming dude, and the unhelpful advice to “just lose weight.” A book like this should have helped me figure out I have apnea when I read it several years ago, but as I said, he only takes up half a page and doesn’t go over symptoms. I could fill at least a chapter with all the things I’ve learned online that fit my experience.
Also, way to go, shaming the millions of people who require a cpap machine to sleep, never mind to live: “These devices can be absolutely life-changing for SOME people in the SHORT TERM, but with the increase in sleep quality and energy they provide, these machines should be a catalyst for addressing the real problem. Plus, some of the cpap units basically make you look like Bane from ‘The Dark Knight Rises.’ Cool if you’re into that look, but it will likely have a negative impact on your love life.” (Emphasis are mine.) The stupidity and negativity toward others should have been a red flag that made me put the book down the first time I read this, but in my defense, I knew nothing about apnea or cpap machines and he certainly didn’t teach me anything about them that would be useful knowledge. The comment about Bane is just so inappropriate here. Do people choose to use a cpap for “the look?” I doubt it. Is sex more important than life? I wish he’d mentioned how easy it could be to die in your sleep from apnea without a cpap. But no. Your love life is more important. So shallow.
Mr. Stevenson, I urge you to talk to Alice Wong, disability activist, about her muscular dystrophy and about how she uses her cpap nearly 24/7 these days. She is far from overweight. How is a cpap supposed to be temporary for her? (If you’re unfamiliar, read her memoir, Year of the Tiger: An Activist's Life. One of the best books I’ve read this year.)
2020 REVIEW. This book is amazing. IMO, everyone should read this book. Maybe I'm late to the party, but I didn't know just how much of a role sleep played with our health. For example, if you are sleep deprived, you become pre-diabetic. I appreciated that this book went into the roles diet and exercise play in getting a good night's sleep, and the times of day that you do certain things. This book is so indepth and packed with advice and things to do, it will revolutionize your life, if you follow through with it. You'll learn so much. And it's an easy read, not too scientific, and yet everything he says is backed by science and studies that have been done. I used a lot of sticky notes throughout so I can go back through and read the bits that were important to me.
One of two things I didn't like so much was the author's constant referral to his "bonus" guide that can be found on his website. It apparently has a lot of great information there on products to purchase and exercise routines, but you have to submit an email address to access it. I imagine not everyone wants to supply that, and there are still people out there who don't have one.
I do like that he has a 14-day sleep makeover section at the end, so if you're really struggling, you can have him guide you to better sleep, complete with journal entries right in the book. The part I didn't like was that some of his "homework" has you purchase things and not everyone will be able to afford these items or even need them, which was not addressed. That said, I'm pretty sure he mentions elsewhere in the book that the best free health help you can get is to sleep and to save your money on most sleep-aids, so there is that. It was just weird to then go to "buy this item so you can use it."
Other than those two little things that bothered me, I loved everything about this book and would recommend it to everyone.
September 2, 2020
Overall this was ok, nothing revolutionary but definitely has some good advice on sleeping habits. Most of the information was very surface level but it was a very easy read and I did like that the author offers additional resources online.
March 8, 2024
Utila, multe sfaturi bune, pe care le bănuim cu toții, dar pe care nu le punem și în aplicare.
Recomand!
Recomand!
August 6, 2023
finished the book and going to do the included 14 day sleep transformation challenge lmao
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