Sleep Smarter by Shawn Stevenson (animated book summary) - How To Get Better Sleep
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Get the book here: EU: http://amzn.to/2mcxkXN US: http://amzn.to/2lba2le
We spend 33% of our lives sleeping, so why not learn to sleep smarter? In his book "Sleep Smarter" discusses a few tips and tricks on how to get amazing sleep, how to fall asleep faster and overall importance of sleep. In this short animated book summary of his book I also discuss the importance of sunlight in the morning, optimal time to go to sleep and avoiding blue light before bed. All of these components will help you get amazing sleep at night! :)
#sleep #better
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Sleep quality, not just quantity, is critical to health and productivity; optimizing sleep requires addressing circadian rhythm, environment, timing, and mental state through seven specific interventions.
- Sleep duration alone (8 hours) does not guarantee energy or health; poor sleep quality from circadian misalignment causes fatigue despite sufficient hours
- Sleep impacts cascade into weight, cancer risk, pain, performance, stress, and mood; small behavioral changes during day and evening yield measurable improvements
- Evidence from neuroscience and sleep medicine shows meditation, light exposure, temperature, room environment, and bedtime timing all mechanistically improve sleep quality and downstream health outcomes
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Watching TV before bed may seem relaxing and mundane but parts of your brain are being set off like fireworks; you are actually putting a stressor on your brain and body at a time when you should be winding down for sleep.
“I know a lot of people that watch TV before bed. It may seem like a relaxing and mundane activity to sit back and watch TV , but parts of your brain are being set off like fireworks. You're actually putting a stressor on your brain and body, especially if it's time to be winding down for bed.”
Even if you block all blue light, your brain is firing in all directions instead of shutting down for sleep; blue-light blocking is a partial solution that does not fully address the problem of screen stimulation before bed.
“Please note that even if you block all the blue light, your brain is firing in all directions instead of shutting down for sleep.”
Take a warm bath 1.5-2 hours before going to bed; while your core temperature will initially increase from the bath, it will fall accordingly and level out a little cooler, creating an advantageous thermoregulatory state for sleep.
“So here's a cool trick: Take a warm bath 1,5-2h before going to bed. This may sounds counterintuitive, but while your core temperature will increase from the bath, it will fall accordingly and level out a little cooler.”
Sleep is not about quantity but quality; playing video games until 3am and sleeping for 8 hours can leave you without energy in the morning because sleep quality depends on circadian alignment, not hours slept.
“I mean I was sleeping for 8 hours, so I should be good right? No. Sleep doesn't work that way. It's not about the quantity. It's about quality.”
If you must use a computer late at night, use a blue-light blocker program like f.lux that turns your computer screen more orange, or use blue-light blocking glasses.
“If you HAVE to use a computer late at night use a blue-light blocker. There's a program called f.lux that you can install and turns it your computer screen slightly more orange. I also recommend using blue-light bloking glasses, I use them myself when I have work to do at night.”
To help reset your sleep cycle so you're tired when the optimal bedtime arrives, make a habit of getting sunlight as soon as you jump out of bed in the morning, which will boost your natural cortisol levels and fully wake your system up.
“To help reset your sleep cycle, so that you're actually tired when the optimal bedtime rolls around, make a habit of getting some sunlight as soon as you jump out of the bed in the morning. This is going to help boost your natural cortisol levels and fully wake your system up.”
If you allow your bedroom to be a place where many random activities take place, you probably aren't creating a strong neuro-association to sleep; when you step into your bedroom, parts of your brain might light up expecting to watch television, do work on your laptop, or scroll through social media.
“If you allow your bedroom to be a place where a lot of random activities take place, then you probably aren't creating a strong neuro-association to sleep. When you step in to your bedroom, parts of your brain might light up expecting to watch television, do work on your laptop or scroll through social media.”
Sunlight exposure triggers your body to produce optimal levels of daytime hormones that regulate your biological clock.
“That sunlight exposure triggers your body to produce optimal levels of daytime hormones that regulate your biological clock.”
Too little light during the day and too much artificial light in the evening will negatively impact your sleep at night.
“Too little light during the day and too much artificial in the evening will negatively impact your sleep at night.”
Tip 2: Avoid screens before bedtime; cutting out screen time at night is likely the number one thing you can do to improve sleep quality immediately.
“Avoid screens before bedtime. I wish someone told me this sooner. Cutting out screen time at night is likely the number one thing you can do to improve”
Computers, iPads, TVs, and smartphones emit blue light that can cause major sleep problems by disorienting your body's natural preparation for sleep.
“Computers, Ipads, tvs, smartphones emit blue light that can give you major sleep problems. The blue light emitted disorients your bodys natural preparation for sleep.”
Tip 6: Get it blacked out; your skin actually has receptors that can pick up light, and if there's light in your bedroom your body is picking it up and sending messages to your brain that can interfere with your sleep.
“Tip 6: Get it blacked out. Did you know that your skin actually has receptors that can pick up light? If there's light in your bedroom your body is picking it up and sending messages to your brain that can interfere with your sleep.”
Red light has the least power to shift circadian rhythm and suppress melatonin, which is why it's recommended to use red light bulbs at night.
“Red light has the least power to shift circadian rhythm and suppress melatonin, that's why it's recommended to use red light bulbs at night.”
It's not just about the color of the light; it's about the luminance (brightness) as well, so you should try to dim the light out a bit if you have the option.
“It's not just about the color of the light, it's about the luminance as well, so if you have an option, try to dim the light out a bit.”
Tip 1: Get more sunlight during the day; a great night's sleep begins the moment you wake up in the morning because your sleep cycle (circadian rhythm) is heavily impacted by the amount of sunlight you receive during the day.
“Get more sunlight during the day. A great nights sleep begins the moment you wake up in the morning. Your sleep cycle, or your circadian rhythm is heavily impacted by the amount of sunlight you receive during the day.”
Your brain is going to do what it's used to, not what you want it to do; bringing your office work or free time to bed is one of the most offensive sleep crimes you can commit.
“Your brain is going to do what it's used to, not what you want to do. One big takeaway should be this: Bringing your office work or free time to bed is one of the most offensive sleep crimes you can commit.”
The American Academy of Sleep Medicine published research showing that meditation is an effective treatment for insomnia; a 2-month study showed that total sleep time, sleep efficiency, sleep quality, and even depression all improved in patients who used meditation.
“The American academy of sleep medicine published research showing that meditation is an effective treatment for insomnia. The study showed that over a 2 month period, total sleep time, sleep efficiency, sleep quality, and even depression improved in patients who used meditation.”
Poor sleep causes you to be grumpy and not fun to be around, relationships suffer, work productivity declines, you experience higher stress, eat more, and store belly fat.
“First: You're grumpy and not fun to be around, relationships suffer, work productivity declines. You suffer higher stress and that makes you eat more and store belly fat.”
Even though the room temperature should ideally be cool to induce sleep, this can trigger sleeplessness in some people; the solution is to wear warm socks to bed and test what works best for you individually.
“Even though the room temperature will ideally be cooler to induce great sleep, this can trigger sleeplessness in some people. The solution? Wear a pair of warm socks to bed. Test it out and find out what works best for you.”
Tip 4: Go to bed at the right time; most human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10 pm to 2 am, which Shawn Stevenson calls 'money time' because you get the most rejuvenating effects during this period.
“Tip 4: Go to the bed at the right time. Most human beings get the most benefical hormonal secretions and recovery by sleeping during hours of 10 pm to 2 am. Shawn Stevenson calls that money time. You get the most rejuvenating effects during this period.”
If your body is chronically deprived of regenerative sleep between 10 pm and 2 am, you may still be fatigued when you wake up in the morning despite sleeping 8 hours.
“If your body is chronically deprived of the regenerative sleep between those times, then you may still be fatiqued when you wake up in the morning.”
When you go to sleep, make sure there isn't any light in the room; you shouldn't even be able to see your hand in front of you, that's how dark it has to be.
“So when you go to sleep, make sure there isn't any light in the room. You shouldn't even be able to see your hand in front of you, that's how dark it has to be.”
Researchers at Harvard found that meditation alters the structure of your brain, thickening the regions associated with attention and sensory processing.
“Researchers at Harvard have found that meditation alters the structure of your brain, thickening the regions associated with attention and sensory processing.”
Humans are creatures of habit and habitat; the human brain is always looking for patterns so that it can automate behavior, and after a while you don't have to think about what you have to do when you go to a different room in your home.
“Humans are creatures of habit and habitat. The human brain is always looking for patterns so that it can automate behavior. After a while you don't have to think what you have to do when you go to a different room in your home.”
Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit for circadian rhythm regulation.
“Getting direct sunlight, outdoors for at least half an hour has been shown to produce the most benefit.”
Tip 3: Be cool; when it's time to rest there is an automatic drop in body temperature which has a big impact on your ability to sleep, and optimal room temperature is 60-68 degrees Fahrenheit (16-20 Celsius).
“Tip 3: Be cool. When it's time to rest threre is an automatic drop in body temperature which has a big impact on our ability to sleep. Optimal room temperature is 60-68 degrees Fahrenheit or 16-20 Celsius.”
Tip 5: Create a sleep sanctuary; your bedroom should only be used for sleep and sex, not for other activities like work or entertainment.
“Tip 5: Create a sleep sanctuary. Your bedroom should only be used for sleep and well... sex.”
There is substantial data about the beneficial impact of meditation on work performance, productivity, memory, and focus.
“There is a ton of data about beneficial impact of meditation on work performance, productivity, memory and focus.”
Sleep can make you lose weight faster, prevent cancer, decrease pain, perform at a high level, and provide more energy throughout the day.
“But sleep can make you lose weight faster, prevent cancer, decrease pain, preform at a high level and make you have more energy throughout the day.”
Poor sleep increases likelihood of obesity, cancer, and depression.
“You are more likely to become obese, get cancer or get depressed.”
A study published in the International Journal of Cancer found that women who worked the overnight shift had 30 percent higher incidence of breast cancer.
“A study published in the international journal of cancer found that women who worked the overnight shift, had 30 percent higher incidence of breast cancer.”
Tip 7: Calm your inner chatter; when people hop into bed, they proceed to think about the when, where, who, why, what, and how of their life when they should be sleeping, a problem called inner-chatter that results from stress and untamed busyness of the day.
“Tip 7, my last tip: Calm your inner chatter. People hop into bed and then proceed to think about the when, where who, why, what and how of their life... While they were supposed to be sleeping. This is called the inner-chatter and it's a result of the stress and untamed busyness of the day.”
It is important to have a practice to help you buffer the stress and inner-chatter of the day; that practice is called meditation.
“It's important to have a practice to help you buffer that stress. That practice is called meditation.”
Most people do not realize their sleep problems are a catalyst for other problems they are experiencing in life.
“Most people don't realize their sleep problems are also a catalyst for other problems they are experiencing in life.”
Breaking the habit of using electronic devices before bed can be demanding but is worth mastering; replace devices with an equally enjoyable activity like reading, music, or good company.
“So breaking the habit of using your electronic devices before bed can be a bit demanding, but also one thats worth mastering. Replace your devices with an activity that you enjoy equally, for example: Reading, music, good company - whatever fits you best.”
One of the best times to meditate is when you're already close to alpha brain waves; this would be as soon as you wake up or right before bed at night.
“One of the best times to meditate is when you're already close to alpha brain waves. This would be as soon as you wake up or right before bed at night.”
Anything above or below 60-68 degrees Fahrenheit will likely cause sleep problems.
“Anything above or below will likely cause sleep problems.”
Upgrading sleep quality should be high on your priority list because of its cascading effects on health, relationships, and productivity.
“So upgrading your sleep should be high on your priority list”