Sleep Smarter

Sleep Smarter

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21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

Shawn Stevenson

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Book Details
 188 p
 File Size 
 2,567 KB
 File Type
 PDF format
 978-0-9845745-2-0 (print)  
 2014 Shawn Stevenson  

About the Author
Shawn Stevenson is the creator of The Model Health Show, featured as the #1
Nutrition and Fitness podcast on iTunes, and a leading health expert who's
transformed the lives of thousands of people around the world. A graduate of
The University of Missouri - St. Louis with a background in biology and
kinesiology, Shawn went on to be the founder of Advanced Integrative Health
Alliance, a successful company that provides Wellness Services for both
individuals and organizations worldwide. Shawn is a dynamic keynote speaker
who has spoken for TEDx, universities, and numerous organizations with
outstanding reviews.
Meet Shawn and receive free health and fitness training at

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 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. Could highquality
sleep be the missing component to nutrition and smart exercise to help
you shed fat for good?

In Chapters 11 and 13, we’ll be exploring the sleep-body fat connection and
specific strategies to help you get in the best shape of your life. Pour on that
secret sauce please!
Other studies show sleep deprivation encouraging cancer, Alzheimer’s,
depression, and even heart disease. In a society that’s overworked and underrested,
it’s more important than ever to pay attention to issues associated with
not getting the sleep that we require. Although we’ll be covering the negative
impact of sleep problems in this book, we’re going to put our major focus on
what you can do to improve your sleep starting tonight, and avoid these chronic
issues in the first place.
What about performance in your work? And what about productivity and
getting things done?

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 percent 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. We’re going to
talk about this more in Chapter 1, so sit tight and I’ll give you the low down on
what sleep (or lack there of) is doing to your brain.
There’s an old Irish proverb that says, “A good laugh and a long sleep are the two
best cures for anything.” My promise to you is that this book will give you real,
practical strategies to help you get the best sleep possible. You’ll laugh, you’ll
think, you’ll plan, you’ll put things into action, and you’ll see your life
transformed as a result of it.

You deserve to be healthy, happy, and fulfilled in your life. Getting great sleep is
a huge component of this, and this book is the key to helping you get there.
A pioneer, and leading authority on sleep research, Dr. William Dement said,
“You’re not healthy, unless your sleep is healthy.”
Nothing could be more true, and these 21 tips are going to help you get great
sleep for many years to come.

Table of Contents

Chapter 1. Know The Value Of Sleep
Chapter 2. Get More Sunlight During The Day
Chapter 3. Avoid The Screens Before Bedtime
Chapter 4. Have A Caffeine Curfew
Chapter 5. Be Cool
Chapter 6. Get To Bed At The Right Time
Chapter 7. Rub The "Anti-Stress" Mineral Into Your Skin Each Day
Chapter 8. Create A Sleep Sanctuary
Chapter 9. Have A Big "O"
Chapter 10. Get It Blacked Out
Chapter 11. Train Hard (But Smart)
Chapter 12. Get Your "Friends" Out Of Your Room
Chapter 13. Lose Weight And Don’t Find It Again
Chapter 14. Go Easy On The Bottle
Chapter 15. Play Your Position
Chapter 16. Calm Your Inner Chatter
Chapter 17. Use Smart Supplementation
Chapter 18. Be Early To Rise
Chapter 19. Dress For The Occasion
Chapter 20. Get Grounded
Chapter 21. Ritualize Your Night
About the Author
Do You Want a Speaker That Will Make a Real Impact?
Tune In to One of the #1 Health Shows on iTunes!


I still remember the feeling when my grandmother put me to sleep at night. I felt
happy, I felt loved, and I felt excited about what the next day would bring. This
book is dedicated to her. I will never stop representing her and sharing all of the
incredible gifts that she saw in me.

It’s my sincerest wish that you not only get the best sleep possible, but that your
life is happier, healthier, and full of success because of it.