The art of sleeping |Sleep Smarter By Shawn Stevenson Book Summary
Trouble sleeping? Struggling with constant interruptions? Feel sleep deprived? This book is for you. Essential for life, sleep is often overlooked. Learn its benefits and tips to improve habits for happier, healthier, and more successful living. Say goodnight, sleep well, and have sweet dreams with this lullaby of a book.
Know the Value of Sleep
Ignoring the value of sleep is a common problem. Sleep allows your body and mind to rest, reducing movement and stimuli response. Your body rejuvenates while you sleep, improving your immune system, metabolism, and energy. Lack of sleep affects brain function and hormone balance.
However, many prioritize hard work over sleep. But smart work is more effective. Sleep deprivation impairs work quality and decreases glucose to the brain. It also leads to poor decision-making and a craving for sugary foods.
Sleeping is essential for the body and mind. Lack of sleep hinders productivity, making it harder to complete tasks and increasing the likelihood of mistakes. Ensure you get enough sleep for optimal performance. Scheduling sleep for big projects or exams is a smart strategy. Sleep is not slacking off, but crucial preparation.
Get More Sunlight During the Day
The “circadian timing system” is simply your 24-hour body clock, controlled by your hypothalamus. Sunlight exposure helps regulate your sleep by signaling the body to be awake and alert during the day. Lack of natural light or exposure to too much light at night can disrupt the body clock, causing sleep difficulties.
Office workers, who lack natural light, sleep 1 hour less per day and are more prone to sickness, low energy, and sleep problems. To improve sleep and overall health, it’s important to get natural sunlight, especially in the early morning or during lunch breaks. Aim for a 30-minute exposure or a 15-minute sun break during lunch to improve skin and hormone function.
Avoid the Screens before Bedtime
Artificial blue light from electronic gadgets hinders melatonin production. This hormone is essential for good sleep and keeping our bodies youthful. Prolonged use of devices before bedtime can cause hormonal dysfunction and lead to sleep disorders like insomnia.
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It’s crucial to protect our sleep by avoiding gadgets 90 minutes before bedtime. Reading books or talking to loved ones is a good alternative. The latter also strengthens relationships and improves overall well-being. Don’t sacrifice your health and relationships for screens, prioritize face-to-face communication and healthy sleep habits.
Have a Caffeine Curfew
Caffeine acts as a powerful stimulant, lighting up your nervous system. Avoid drinking coffee before bed. Regulate coffee consumption by having a caffeine curfew of six hours before bedtime. A study by Wayne State University found that all three groups who drank coffee before bed experienced sleep disturbances. Limit coffee after work and don’t drink it six hours before bed. Caffeine stays in your body for 8 hours, causing trouble sleeping if you drink more than one cup daily. Adenosine is released by the brain, causing tiredness. Caffeine interferes with adenosine and keeps you awake, even though you need sleep.
To optimize caffeine use, have a cup before 2pm and skip coffee 3 days a week. If you suffer from insomnia, avoid caffeine altogether.
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Get to Bed at the Right Time
Maximize the benefits of sleep by sleeping at the right time. Between 10pm and 2am, our bodies release hormones such as melatonin and human growth hormone which keep us active and young.
Miss out on this “Money Time” by sleeping during this period and feel exhausted even after 8 hours of sleep. Instead, aim for a sleep cycle between 10pm and 5:30am, divided into three stages – deep sleep, non-REM or alert, and REM or dreaming.
For best results, aim to complete two sleep cycles before your alarm goes off at 5:30am. Boost your morning alertness by getting sunlight exposure as soon as possible, which raises cortisol levels.
Avoid using gadgets before bedtime and allow your body to experience the “second wind” for a more rejuvenated feeling in the morning.
Rub the Anti-Stress Mineral Into Your Skin Each Day
Magnesium is a key mineral for reducing stress. It benefits your body in many ways, including improving blood circulation and balancing blood sugar levels. Magnesium also helps heal tense muscles and reduces pain.
Research shows that magnesium plays a role in 300 enzyme reactions in the brain, muscles, and bones, promoting energy production and calming the nervous system. Despite its importance, a majority of people lack magnesium. This can lead to chronic insomnia and magnesium deficiency affects 80% of people in the US.
Getting more magnesium can improve sleep and relaxation. This can be done by taking supplements, eating fruits and veggies, or soaking in Epsom salts, which contain magnesium sulfate. Another option is applying magnesium oil before bed, as massaging it into skin is a great way to increase magnesium absorption.
Additionally, eating foods high in magnesium such as green leafy veggies, spirulina, sesame seeds, and pumpkin seeds can improve magnesium levels. To maximize magnesium benefits, massage magnesium oil into neck or shoulders, or apply it to areas of muscle pain.
Create a Sleep Sanctuary
Sleep is crucial in the bedroom. Avoid gadgets, work, and entertainment to guarantee a good night’s sleep. Recall the childhood association of the bedroom as a place for sleeping.
Create a sanctuary in your bedroom. Fresh air and negative ions help you relax. An air ionizer or humidifier with scents can also aid in a peaceful sleep.
Enhance the calming ambiance with a mini-fountain or plants like English Ivy, Snake Plant, or Jasmine. Your bedroom should be a serene escape.
Get it Blacked Out
Better sleep with lights off. Light sources disrupt sleep. An eye mask may not be enough. Skin detects light too as it has photoreceptors and light-sensitive chemicals.
Reduce light pollution in your room. Ancient people had no artificial lights, keeping their body clocks in sync with nature.
Modern times have decreased our average sleep time with artificial lights everywhere. Get your room blacked out.
Turn off all artificial lights, use black-out curtains to block outside light sources. Enjoy a comfortable, dark, and cold sleep like a hotel stay.
Black out tip #1: Cover your digital alarm clock. Black out tip #2: Ensure curtains fit tightly and no lights are blinking. Aim for a dark room even when the sun is up outside.
Train Hard But Smart
Sleep and exercise complement each other. Like PB&J, working out tears muscles and triggers necessary hormones and repair during sleep. The optimal time for exercise is early morning for longer, deeper sleep. Avoid exercising in the evening as it can add stress and affect sleep quality. Try 30-minute simple workouts like push-ups, sit-ups, and lunges. Exercising in the sun enhances both physical and mental benefits.
Regular exercise can improve mood, reduce stress and anxiety, and boost self-esteem. Furthermore, early morning exercise can enhance focus and attention throughout the day, allowing for better productivity and success in daily tasks. So, not only will you reap physical benefits from a good night’s sleep and morning workout, but your mental well-being will also be improved. Start your day right with a combination of exercise and quality sleep for optimal overall health.
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Conclusion
Discovering the crucial role of sleep has never been more enlightening. With the valuable insights gained, you’ll be able to experience a peaceful slumber every night. Sleep goes beyond just lying down and closing your eyes, and if you’re facing sleep problems, it’s time to put these tips into action. A good night’s sleep can lead to increased productivity in the morning, better health, and enhanced overall happiness. The key to success lies in being smart about sleep. So, when the sun sets, it’s time to let your mind and body relax and get a restful night’s sleep.
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