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Shawn Stevenson

Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success Hardcover – Illustrated, March 15, 2016

by Shawn Stevenson (Author), Sara Gottfried MD (Foreword)

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When it comes to health, there is one criminally overlooked element: sleep. Good sleep helps you shed fat for good, stave off disease, stay productive, and improve virtually every function of your mind and body. That’s what Shawn Stevenson learned when a degenerative bone disease crushed his dream of becoming a professional athlete. Like many of us, he gave up on his health and his body, until he decided there must be a better way. Through better sleep and optimized nutrition, Stevenson not only healed his body but also achieved fitness and business goals he never thought possible.

In Sleep Smarter, Stevenson shares easy tips and tricks to discover the best sleep and best health of your life. With his 14-Day Sleep Makeover, you’ll learn how to create the ideal sleep sanctuary, how to hack sunlight to regulate your circadian rhythms, which clinically proven sleep nutrients and supplements you need, and stress-reduction exercises and fitness tips to keep you mentally and physically sharp.

Sleep Smarter is the ultimate guide to sleeping better, feeling refreshed, and achieving a healthier, happier life.

Print length

288 pages
Language

English
Publisher

Rodale Books
Publication date

March 15, 2016
Dimensions

6.27 x 1.05 x 9.3 inches
ISBN-10

1623367395
ISBN-13

978-1623367398
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From the Publisher

Sleep Issues, Gifts For New Moms, How To Sleep, Books About Sleep, Sleep Issues Books, How To Sleep

Review

“Shawn Stevenson’s 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 sleep...in a good way.”
—Kevin Kruse, New York Times bestselling author

“One of the missing pieces in the health conversation today is the importance of sleep. In Sleep Smarter you’ll 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 you’re not sleeping, you’re 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 doesn’t matter what you eat if you don’t 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

“We’ve 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 I’ve sacrificed hours of sleep every day to get more work done. Now that I’m 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. I’m glad to have the guide to proper sleep in my hands.”
— Pat Flynn, bestselling author and founder of SmartPassiveIncome.com

"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 night’s 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

About the Author

Shawn Stevenson is the creator of The Model Health Show, which has been featured as the #1 Fitness and Nutrition podcast on iTunes. A graduate of The University of Missouri - St. Louis, Stevenson studied biology and kinesiology. He later founded the Advanced Integrative Health Alliance, a company that provides wellness service for individuals and organizations worldwide. Stevenson has been a keynote speaker for numerous universities, organizations, and conferences. He lives with his family in Wildwood, MO.

Excerpt. © Reprinted by permission. All rights reserved.

CHAPTER 1

KNOW THE VALUE OF SLEEP

The 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 more 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 more 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 more sleep, but those stress mechanisms are still alive and well within your body right now.

I CAN'T BELIEVE I DID THAT LAST NIGHT

The 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 more, 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 TEST

A 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 more 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 more 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 more 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 more time trying to go back to clean up the mess we've made.

If you learn to structure your time to get more sleep first, then you'll be able to get your work done faster and more effectively than if you zombie- walked your way through it. You'll be able to be more 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 REHAB

Since 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 more 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 more 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 SLEEP

We'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 more efficient, and get more stuff done when you're properly rested.

SLEEP

POWER TIP #1

When 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 more rested. We usually sacrifice our sleep to cram in more work because we didn't plan efficiently. And as the wise Benjamin Franklin said, "By failing to prepare, you are preparing to fail."

SLEEP

POWER TIP #2

Begin 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 go!

Publisher ‏ : ‎ Rodale Books; Illustrated edition (March 15, 2016)
Language ‏ : ‎ English
Hardcover ‏ : ‎ 288 pages
ISBN-10 ‏ : ‎ 1623367395
ISBN-13 ‏ : ‎ 978-1623367398
Item Weight ‏ : ‎ 1.2 pounds
Dimensions ‏ : ‎ 6.27 x 1.05 x 9.3 inches

Best Sellers Rank: #25,135 in Books (See Top 100 in Books)
- #16 in Sleep Disorders
- #155 in Stress Management Self-Help
- #225 in Exercise & Fitness (Books)

Customer Reviews:
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Shawn Stevenson

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Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter and the international bestselling book Sleep Smarter. He’s also creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each year. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets.

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Matt

Most poorly written "book" I've ever read

Reviewed in the United States on February 4, 2018

Verified Purchase

This is quite possibly the worst book I've ever read. The overarching issue is that the "book" reads like a long collection of poorly written blog posts, which I suspect that it is. The author mentions relatively few studies, and the ones that he does mention are not properly cited so that the reader could even begin to confirm the author's interpretation of the research. For example, relatively early in the book the author recommends using a topical magnesium spray over an oral supplement or an Epsom salt bath. It turns out that the only study that confirms the author's opinion on magnesium sprays was published on the internet by the manufacturer's of said spray.

The author constantly recommends products and links to them on his website. Unfortunately, you have to provide your personal information just to access the website (opening yourself up to spam from the author) and then undoubtedly you'll be met by a series of affiliate marketing links from which the author hopes to earn a commission regardless of the efficacy of the products he's selling.

Ignoring the fact that this is clearly a money-making scam, the writing style itself is atrocious. Instead of presenting himself as a seasoned expert on the subject of sleep, the author comes across as a high schooler who has never taken a composition class in his life, and is only concerned with seeming cool and popular. He frequently uses "money" as an adjective and even uses an actual winky emoticon when he alludes to sex because he doesn't have the maturity to address the topic frankly. He makes constant parenthetical remarks that are presumably supposed to be funny, but just sadly remind the reset of someone whose best years were in high school and they're clamoring to maintain a sense of importance. Instead of speaking as an authority (because he's clearly not) the author constantly back pedals on his own advice in a way that basically reads "You shouldn't do X, but you still can if it means you'll like me for." I'm not he here to like the author and follow his Facebook page. I'm here to get factual information.

The author casually slips in, every chance that he gets, that he's interviewed celebrity doctors and equally know-nothing health gurus as if that actually makes up for a lack of research.

And the constant spelling and grammatical mistakes are just the icing on the cake.

Do you want to know what this book tells you about sleep? Limit caffeine and alcohol, limit exposure to screens and artificial light, go to bed and rise with the sun, and sleep in a dark room with a temperate between 60 and 68 degrees. There you go. That's all the information in the book. Now spend you money on something that's actually useful.

479 people found this helpful

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ese002

Good insights mixed with pseudoscience

Reviewed in the United States on December 24, 2017

Verified Purchase

Definitely a mixed bag. Some information is clearly good if fairly obvious and well known (sleep on a regular schedule. Avoid caffeine). Some is more unexpected and worth investigating. Unfortunately, it is mixed in with pseudoscientific garbage. The author suggests keeping your cell phone away from the bed but not because of the lights, noises or temptation to use this device but because he thinks the RF radiation will mess with your brain. Faced with that, I can't really trust the interesting bits are valid and not just debunked pseudoscience I haven't heard of.

59 people found this helpful

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The Tragic Poet

3 chapters in and this already gets 5 stars from me. And I don't give them out easily.

Reviewed in the United States on August 6, 2017

Verified Purchase

I usually do not give positive reviews often (check my history). I do a TON of reading of non fiction and self help.

I'm 3 chapters in and I'm already going to give this 5 stars. It's literally that good. It's very digestable, very organized, the author is clearly a "teacher" (by another teacher's standards) and knows what to say, how to say it, how to connect with people, and has a natural humor that makes it very compelling to keep listening (or in this case reading). I'm already enthralled 3 chapters and I'll probably finish the book before the week is over.

I already heard about the getting to sleep at the proper time. I've been doing it for about a week and already my outlook and attitude has changed completely.

Also... Whoever decided on the cover, font, layout and all of that... incredible job. I know how hard it is to nail those things down but nail them down you did. Great typeset, comfortable line height, everything was beautiful.

73 people found this helpful

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Julie

lousy book

Reviewed in the United States on April 13, 2019

Verified Purchase

As a physician and insomniac, I was hoping to learn something useful for myself or my patients, but the writing was annoying and felt like I was at some sort of seminar where the speaker was trying to sell me something. Very little if anything in here has any evidence or studies to back it up, and mostly is pseudo-science and anecdotal at best. Go for a classic like "Say Goodnight to Insomnia" if you want something real.

31 people found this helpful

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Julie Brennan

New insights for a long term health seeker

Reviewed in the United States on June 25, 2016

Verified Purchase

I've read a lot on nutrition, exercise and health and thought I knew enough about sleep. Turns out a lot of the tips on this book were either new to me, or provided me research and backing for things I'd heard were damaging to my body's ability to get a good night's sleep, but had questioned due to a lack of science to back the claims. My husband and I read this a few chapters a night over a week and really appreciated the format, for chapters we already were pretty solid on, we could read the power tips and move on, but for areas that provided new information to us, we took the time to read the whole chapter.

We appreciated the author's sense of humor and practicality - for example, giving options for how to continue having coffee, vs. all or nothing solutions, and other "hacks" to help us integrate suggestions in our every day lives that can't always accommodate a perfect implementation.

I had never heard of this author and didn't purchase the book based on his podcast. My daughter's doctor mentioned the role of sleep deprivation in weight management and recommended we look at her sleep habits as a possible cause for her unexplained weight gain. I thought this was strange as it seemed she was getting a lot of sleep, but looking closer at her habits, we realized she was not sleeping well and was tired all the time as a 16 year old. I had not thought about the timing and other factors impacting the quality of her sleep, not to mention mine or my husband's, and I was searching for answers about my own fatigue and recently night waking in spite of good diet and what I thought was adequate exercise. In looking for more information I found this book, and we've been applying these ideas as a whole family.

97 people found this helpful

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Michael S

Rubbish

Reviewed in the United Kingdom on July 23, 2021

Verified Purchase

What absolute rubbish! Not based on any science. Magnesium paste on your neck and arms? Show me any evidence in real medicine for the claims. Don't waste your time and go for something that is actually science based.

4 people found this helpful

Jerry

I recommend reading this book

Reviewed in the United Kingdom on October 23, 2017

Verified Purchase

I recommend reading this book. I found in it few things to improve in my daily routine and must say it changed my sleeping quality. Still working on few more... it is impossible to implement all of them at one time... at least for me. Book brought to me really useful knowledge about sleeping. Thanks, I sleep better already... and still have some room for improvements. :)

18 people found this helpful

Poops

Interesting and works, shame about the further suggested purchases

Reviewed in the United Kingdom on June 23, 2018

Verified Purchase

Very good and I'd recommend to anyone. It's very interesting even for those that sleep well! The only gripe is the suggested items we can buy to improve sleep quality. Grounding sheets, several mentions of a specific brand of topical magnesium....but otherwise I have implemented many points of the book. My sleep has improved because of those. Give it a go... Just be prepared to keep your phone/tablet switched off at night.

6 people found this helpful

chrisk

This is the best book I've read to help health

Reviewed in the United Kingdom on November 30, 2016

Verified Purchase

This is the best book I've read to help health. Suffering from migraines I was looking to get any help, It details how the body loses out if not enough sleep is achieved. Loads of tips and advice and helping me to focus on what's important to help my body recover. A great buy

17 people found this helpful

Amazon Customer

So good I fell asleep reading it

Reviewed in the United Kingdom on April 29, 2019

Verified Purchase

I haven’t actually read the full book even after 2 years. Whenever I try I fall asleep. I will make it one day.

8 people found this helpful

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