Sleep Smarter Book by Shawn Stevenson is a fun and entertaining book on how sleep impacts your mind, body, and performance, without skimping on the “how to’s” to get the sleep you really deserve. Whether you’ve struggled with sleep problems, or you’re simply interested in living a longer, healthier life, you’re going to be blown away with what you learn.
Understand that better sleep will help you to
-Look more attractive
-Improve your mood
-Burn more fat
-Build more muscle
-Improve your ability to focus
The author has explained 21 ways to sleep smarter which will, in turn, give you success. The tips are as follows:
Tip 1: Know the Value of Sleep to Sleep Smarter
Sleep Strengthens your immune system, balances hormones, increases metabolism, boosts physical energy, improves brain function. From there you can know how important it is.
Tip 2: Get More Sunlight
Get more sunlight during the day. Morning light signals your hypothalamus to wake up. It also regulates your natural body clock and promotes a healthy secretion of melatonin which helps you fall asleep at the right time.
Sunlight is best absorbed between 6:00 and 8:30 AM.
Tip 3: Avoid Screens Before Bedtime
Screen light causes your body to produce more daytime hormones like cortisol and it suppresses melatonin production. So turn off the screens at least 90 minutes before going to bed.
Tip 4: Have a Caffeine Curfew to Sleep Smarter
Caffeine lovers, please cut off the habit of consuming it after 3 PM. Adenosine is a chemical that builds up in your body throughout the day. When enough is built up, it causes you to be tired signaling you to go to sleep. But Caffeine blocks adenosine builds up and you stay awake longer when you really want to sleep.
Tip 5: Be Cool
The temperature of your room should not be too cold or too hot. It should have a cool temperature which will help you sleep.
Tip 6: Get to Bed at the Right Time
For most people, you get the highest quality sleep between 10 pm and 2 am. This is because it aligns with the natural rhythms of your body and nature.
Tip 7: Rub Magnesium Into Your Skin
Tip 8: Create a Sleep Sanctuary
Do not work in bed otherwise your brain will think of the bed as a workplace and the comfort of sleep won’t come. Use the bed only for sleep.
Tip 9: Orgasm
Tip 10: Blackout Your Bedroom to Sleep Smarter
Block artificial light beaming through your windows like lasers.
Tip 11: Exercise In The Morning
Cortisol spikes in the morning for the purpose of encouraging you to exercise. Your body is not designed to exercise too close to bedtime. A study showed that people who exercised at @7 am instead of 1 pm or 7 pm slept longer and have been in 75% more deep sleep.
Tip 12: Keep Electronics Out of Your Bedroom
Blue light keeps you awake. Your phone, computer, and other electronic devices put off blue light, which stimulates your brain, keeping you awake. You can put a blue-light-blocking screen on your device so you can use them close to bedtime if necessary and still get the sleep you need.
Tip 13: Lose Body Fat
14th Tip: Go Easy On The Alcohol
15th Tip: Sleep In The Ideal Position
16th Tip: Meditate
Tip 17: Use Smart Supplementation
Tip 18: Be Early to rising
Early birds anticipate problems better and minimize them more effectively.
Tip 19: Wear Light & Comfortable Clothing To Bed
Tip 20: Get Grounded
Tip 21: Follow an Evening Routine