Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success ᆋ read a ఝ Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success effectively ᆬ PDF Author Shawn Stevenson ሯ CHAPTER 1KNOW THE VALUE OF SLEEPThe topic of this chapter is a little unusual, but it s probably the most important Many people are negligent about getting enough sleep because they don t truly understand the benefits they could be getting from it Once you understand the advantages of getting high quality sleep, you ll be passionate about to putting these strategies into action for yourself.So what is sleep And why is it important Well, defining sleep is a lot like trying to define life No one completely understands it, and if you try to explain it, you re likely to sound like Forrest Gump than a world renown scholar Life is like a box of chocolates sleep is like pretending to be dead The Free Dictionary defines sleep as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli.That sounds a little weird, but the most important takeaway is that it s a natural periodic state of rest for the mind and body If you re not doing it, then you re being completely unnatural And nobody likes unnatural people.What s important is knowing the big prizes that sleep gives you Generally, being awake is catabolic breaks you down and being asleep is anabolic builds you up Sleep is known to be an elevated anabolic state, heightening the growth and rejuvenation of the immune, skeletal, and muscular systems Basically, sleep rebuilds you and keeps you youthful.High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases your physical energy, and improves the function of your brain Unless you give your body the right amount of sleep, you will never, I repeat never, have the body and life you want to have.In our culture, sleep is not respected very much at all In fact, we are often programmed with the idea that to be successful, we need to work harder, we need to sleep less, and we can catch up on all the sleep we want when we re dead To say sleep is not respected is really an understatement.Working hard is unarguably a big part of being successful, but so is working smart So many people in our world today go on plugging away with work, burning the candle at both ends, not realizing that the quality of work they re doing is being radically compromised Research shows that after just 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain Simple translation You get dumber.This is also why you crave candy, chips, doughnuts, and other starchy, sugary things when you re sleep deprived Your body is trying to compel you to get that glucose back to your brain as soon as possible It s a built in survival mechanism This is inherent in our genes because, in our days as hunter gatherers, that lack of brainpower could mean a swift death from a predator or a substantially reduced ability to hunt and procure our own food for survival Today, a simple trip to the refrigerator can bypass your body s cry for sleep, but those stress mechanisms are still alive and well within your body right now.I CAN T BELIEVE I DID THAT LAST NIGHTThe most valuable takeaway from this sleep deprivation brain drain discovery is that the reduction in glucose isn t shared equally Your parietal lobe and the prefrontal cortex actually lose 12 to 14 percent of their glucose when you don t sleep These are the areas of the brain we most need for thinking, for distinguishing between ideas, for social control, and for being able to tell the difference between right and wrong Have you ever made a poor decision when you were up late at night that you wouldn t have made if your head was on right Chances are you have.It wasn t entirely your fault Your brain was hijacked by a dumber and slightly less attractive version of yourself.When you re sleep deprived, you are unknowingly setting up a steel cage match between your willpower and your biology Sure, you might be committed to eating healthier, exercising , or even choosing better relationships But when your prefrontal cortex starts to shut down, if you ve ever had a potato chip, if you ve ever had sugary cereal, if you ve ever had ice cream, your brain knows that it can find a quick source of glucose in those things and shuttle it back to where it is needed Your willpower is now in a judo style armbar as your entire body will compel you to seek those foods out.The next thing you know, you have cheesy fingertips from jamming down a whole bag of cheese puffs, or you find yourself looking down the barrel of an empty pint of ice cream Upset and defeated, you blame yourself, not realizing that you were set up for failure in the first place When you are tired, you are not yourself Well, at least not the best version of yourself Being sleep deprived will automatically stack the deck against you.By sleeping smarter, you re going to be able to stack the conditions in your favor and put healthy choices on autopilot You re going to get a ton of tips and strategies to make that happen, but first we need to take a look at how that sleepy brain is affecting the rest of your life.PUT IT TO THE TESTA study published by the American Academy of Sleep Medicine found that poor sleep quality was equal to binge drinking and marijuana use in determining academic performance The study reported that college students who were poor sleepers were much likely to earn worse grades and even drop out of classes than their healthy sleeping peers.Finding out that poor sleep can be as detrimental to learning as binge drinking should be a real eye opener Learning is a big part of our lives no matter what stage we re at Our ability to learn and retain information is paramount to our success.Whether we re in school or in the workforce, we ll often sacrifice sleep in the name of getting things done But it s important to remember that there s a big difference between working and actually being effective.By forgoing your sleep, you can absolutely do work, but the quality and effectiveness of your work will be sacrificed A study published in The Lancet that looked at a group of physicians proved that sleep deprived individuals took 14 percent longer to complete a task and made 20 percent errors than individuals who were well rested Not only are we taking longer to do the same task, but we re going to have to spend even time trying to go back to clean up the mess we ve made.If you learn to structure your time to get sleep first, then you ll be able to get your work done faster and effectively than if you zombie walked your way through it You ll be able to be creative and energetic, and you ll have greater access to the parts of your brain responsible for problem solving The cultural idea of sleeping when you re dead will only accelerate the day that it becomes your reality And the impact that sleep deprivation has on your brain will make your life a whole lot harder while you re still here to enjoy it.YOUR BRAIN NEEDS A REHABSince the beginning of documented human history, philosophers and scientists alike have postulated what the real purpose of sleep is Since it s this weird state that we re in, unconscious to the world around us, this would be the time that we d be most vulnerable to danger and predation From an evolutionary perspective, you d think that we would have evolved out of sleep by now if it was making it tougher on our survival.But what s been discovered is that sleep is actually what has enabled us to grow and evolve to the incredible level we have Sleep hasn t been an evolutionary problem it s been an evolutionary catalyst.The human brain is the most powerful structure on the planet It has enabled us to build our bodies and to build skyscrapers to build automobiles and to build spaceships to unlock the power of technology to create the Internet and to unlock the power of our DNA to understand life Our brains can think externally of any new circumstance, analyze the past, forecast the future, and create limitless strategies to get there.Billions of brain cells are controlling every function in your body as well It s important to understand that each brain cell is capable of doing what your whole body does These cells eat, communicate, reproduce, and even make waste Scientists have discovered that this process of waste removal might be one of the biggest connections to our critical need for high quality sleep.Your body has what is essentially a cellular waste management system called the lymphatic system It s responsible for eliminating metabolic waste and toxins to keep you healthy However, the lymphatic system does not include your brain This is because your brain is a closed system controlled by the blood brain barrier, which decides what can go through and what cannot Your brain is heavily guarded by cellular bouncers that can spot a fake ID a mile away.Scientists have found that the brain actually has its own unique waste disposal system, similar to that of the lymphatic system It s called the glymphatic system with the added g as a special shout out to the glial cells in the brain that control it.All of the dynamic functions the human brain does result in a lot of waste products, all of which need to be removed This waste removal literally makes room for new growth and development Removing and recycling dead cells, tossing out toxins, and shuttling out waste is critical to brain function.Researchers at the Center for Translational Neuromedicine at the University of Rochester Medical Center have discovered exactly how sleep relates to all of this During sleep, the glymphatic system becomes 10 times active than during wakefulness Simultaneously, your brain cells are reduced in size by about 60 percent while you re asleep to make waste removal even efficient.Because your brain is so active while you re awake learning, developing, and helping you to be awesome , it s continuously building up a lot of byproducts that are mainly removed by the restorative power of sleep.If the waste removal system in your home gets backed up, then things are going to get real nasty, real fast The same thing holds true if you re not sleeping well and your glymphatic system doesn t get to do its job As a matter of fact, an inability of your brain to remove harmful waste products is believed to be one of the foundational causes of Alzheimer s disease.DON T SLEEP ON SLEEPWe ve just covered a small slice of the pie on why sleep needs to be a top priority on your list from this day forward.Always remember the value of your sleep You will perform better, make better decisions, and have a better body when you get the sleep you require Sleep is not an obstacle we need to go around It s a natural state your body requires to boost your hormone function heal your muscles, tissues, and organs protect you from diseases and make your mind work at its optimal level The shortcut to success is not made by bypassing dreamland You will work better, be efficient, and get stuff done when you re properly rested.SLEEPPOWER TIP 1When you know you have a big task, project, or event coming up, pull out a calendar and plan ahead how you can get your ideal number of sleep hours in Oftentimes it s as simple as setting up a schedule But people overlook it because, well, it s just too easy.If it s important to you, you ll schedule it Stick to that schedule as well as you can, and know that you will get the work done better and faster if you re rested We usually sacrifice our sleep to cram in work because we didn t plan efficiently And as the wise Benjamin Franklin said, By failing to prepare, you are preparing to fail SLEEPPOWER TIP 2Begin reframing your idea of sleep Instead of seeing sleep as an obstacle to work around something you have to do , start seeing it as a special treat for yourself something that you get to do and love the entire process.A real change begins with a simple change in your perception Start to think of sleep as an incredible indulgence, like a sensuous dessert, a relaxing massage, a hot date with someone special, or something else that you really look forward to I ve got a hot date with sleep tonight, and we are really going to get it on Start letting go of the stress surrounding sleep and allow yourself to enjoy it You work hard enough in your life as it is Treat yourself to some incredible sleep You deserve it.Now that we ve gotten to the deeper connection as to why your sleep is so valuable, it s time to dive into the real nuts and bolts of sleeping smarter You re about to be equipped with some powerhouse tools and tips that you ll be able to utilize for a lifetime of great sleep Let s goShawn Stevensons Sleep Smarter is the first book I recommend to leaders who want to achieve peak performance Most people try to maximize their time when the real secret to productivity is to maximize your energy, and that begins with getting enough great sleep This book will quickly put you to sleepin a good way.Kevin Kruse, New York Times bestselling authorOne of the missing pieces in the health conversation today is the importance of sleep In Sleep Smarter youll learn how sleep impacts your mind, body, and performance, plus practical solutions to help you get the best sleep ever.Jonathan Bailor, New York Times bestselling author of The Calorie Myth If youre not sleeping, youre not healthy Shawn Stevenson helps unravel our modern sleep crisis with clarity and focused solutions that can start helping you tonight A must read.Dr Pedram Shojai, award winning filmmaker, founder of Well.Org, and author of The Urban Monk It doesnt matter what you eat if you dont get your sleep Shawn Stevenson has thrown a spotlight on the disease of insomnia and lack of sleep that is killing so many of us This book is the perfect introduction to the tools and strategies that could fix your broken sleep.Alexandra Jamieson, bestselling author and costar of the hit movie Super Size Me Weve all read books on the importance of eating healthy and exercise, but sleep is an essential component of a healthy lifestyle that many people overlook Sleep Smarter has everything the average person needs to become a professional sleeper to further enhance their quality of life.Drew Manning, New York Times bestselling author of Fit2Fat2Fit Sleep was something that, since college, has never been that important to me For over a decade Ive sacrificed hours of sleep every day to get work done Now that Im in a phase of optimization for both personal and business reasons, thanks to Sleep Smarter, I realize that focusing on better sleep can help me get to the next level Im glad to have the guide to proper sleep in my hands Pat Flynn, bestselling author and founder of The fact is, to be happy, healthy, and productive, we need to get enough sleep Sleep Smarter is a terrific resource for anyone who wants a great nights rest Gretchen Rubin, New York Times Bestselling author of BETTER THAN BEFORE and THE HAPPINESS PROJECT If you are looking for the most comprehensive guide on enhancing your sleep, beating insomnia, and using cutting edge, proven techniques to optimize the most important part of your body s repair and recovery, then you found it Sleep Smarter contains everything you need to know in one convenient, succinct summary I will definitely be recommending this book to any of my clients who want to sleep better, deeper, and of course, smarter Ben Greenfield, New York Times bestselling author of Beyond Training Sleep Smarter Proven Tips to Sleep Your Way To a is fun and entertaining book at how sleep impacts your mind, body, performance, without skimping on the s get you really deserve Whether ve struggled with problems, or re simply interested in living longer, healthier life, going be blown away what learn Essential Strategies Sleep Better Body, Health, Bigger Success Shawn Stevenson, Sara Gottfried MD The Ultimate Guide To In Smarter, ll body plus practical solutions help best ever Way look A If coming this website probably care about sleeping quality, right We provide hints tips better When it comes health, there one criminally overlooked element Good helps shed fat for good, stave off disease, stay productive, BOOKS SlideShare BOOKS by Stevenson Organized Mind Daniel J Levitin Art of Thinking Clearly Rolf Dobelli Written summary Audio Subscribe Now Health Books Summary author takes through his steps getting good nights After reading amazed much an impact has health productivity This great read if looking improve Smarter Nutrition Re Tuning Internal Clock Most us can t change our lifestyles gives daily boost How With Stevenson Ultra athlete bestselling Rich Roll 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  • Format Kindle
  • 1623367395
  • Shawn Stevenson
  • Anglais
  • 15 June 2016