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SLEEPSMARTERSHAWNSTEVENSON
Thisreviewisinterestingforeveryone,sincesleepisanaturalprocessforallofus.Howeverin
modernsocietytheimportanceofqualitativesleepisoftenunderestimatedandevennot
respected.Asresearchshows,sleepisoneofthemostimportantaspectswhenitcomestogood
healthandsuccessinlife.Letsdigintosomestrategiesthatwillmakeyouhaveabettersleepand
asaresultamoresuccessfullife.
Inmorescientificterrms,sleepm
makessuretthewasteou urbraincellssproduceduuringdailyacctivitiesis
removed d.Thereforesleepliterallymakesrooomfornewggrowthandd developmentt.Removingand
recyclinggdeadbraincells,tossinggouttoxins andshuttlingoutwasteisacriticalbbrainfunctionand
thisispo
ossiblethrou
ughtherestoorativepoweerofsleep.
Alotofp
peoplethinkkthatinorddertobesucccessfultheyhavetoggiveupsleeppandworkh
harder.
AndYES,,itistruethatlesssleep willallowusstodomore
ethings.Butwhatabout thequalityaand
effectiveenessofourwork?Studiesshowedtthatlessresttedpeoplenotonlyperfoormworse,ttheyalso
takelonggertoperforrmtasks.Itssnotaquesttionofquanttity,butquallity.
Inthefu
uture,trytosseesleepassomethingvvaluable,sommethinglikea aspecialtreeatthatwillbenefit
you.Chaangeyourpeerception.Do ontseesleeppasanobstaacle,butasa
agift.
Asopposedtowhatmostpeople esay,cortisoolisntactuallybadorwrong.Onnthecontrary,itis
naturallyygeneratedinthemorniingandmakeesyouwanttowakeupandbeactivve.Itgivesyo ou
energy.SSerotonintooisproduce edinthemorrningthrou posureandhelpsbringingabout
ughlightexp
feelingsofhappinesssandwellbe eing.Besidessthat,serotooninalsoplaysacrucialrroleinregula
ating
yourboddysbiologicaalclock.Asa
aresult,notggettingenou ughnaturalliightcanmakkeyourserottonin
productiionandthereforeyourin nternalclockksuffer.
Stevenso
onalsomakeesthefollow
wingrecomm
mendations:
Getdirrectsunlightoutdoorsforaboutanh ourandahaalfeachday(preferablybbetween6amand
8:30ambecauseth osunlight).TThissunlightwill
hisiswhenyyourbodycloockismostrresponsiveto
boostyoournaturalcortisollevelssandfullywaakeupyoursystem.
Ifyourreworkinganofficejob,trytotakeyyourbreakso
outside(101
15mins).
oakingupsunlightbehindawindow canbenefityyourcircadia
Evenso antimingsysstem,sincethelight
dupbyyouropticalreceptorsandseenttoyourbrain.Soifyoucanworkiinfrontofabig
ispicked
window,,itshouldalreadyhelpalot.Justbe carefulforU
UVArays,whichcanpeneetratethrouggh
windowssandcaninccreasetherisskofskincannceratthelo
ongrun.(UV
VBisneeded forvitaminDand
youcanonlygetitoutdoors)
Trytoaavoidsunglassesifpossib
ble,sincetheeyblockouttthenaturalsunlightgetttingsoaked
dupby
youroptticalreceptors.
Thebigpproblemwithscreensofelectronicd evicesisthaattheydispla
ayanartificiaalbluelightw
which
triggerstthebodytoproducemoredaytimehhormonessu uchascortiso
ol.Thereforee,yourbodysnatural
pmaygetdissoriented.Reesearchevenshowsthattcheckingthhescreenofyourlap
preparattionforsleep
top,smaartphoneorttelevisionfor2hoursbefforebedtime ecansuppreessthenaturralproductio onof
melatonin,thehorm monethatma akesusreadyyforagoodnightsleep.Rememberttheinverse
relationsshipbetween ncortisolandmelatonin inthepreviouschapter..Whencorti solisup,me elatonin
isdown.
Afewmorerecomm
mendationsb
byStevensonntogetabetttersleep:
Turnofffallscreenssatleast90m
minutesbefoorebedtimeinordertoa
allowmelatooninandcorttisol
levelsto
onormalize.
Switchtootheracttivitiesbefore ebedtime:rreadabook,haveaniceconversationnwithfamilyyor
friends,listentomussic,etc.Tryttofindanennjoyablealterrnative.
Turnofffthecuesto
opreventthe
edopamine looptounfo old.Thesecu
uescanbevissualoraudittory.For
examplee:switchoffaautomaticnootificationsoonyourphon
nebeforebeedtime.
Ifyouw
wanttogoalittleextrem
mer:buyglas sesthatblocckoutblueliightandgiveeeverythingamore
soft,orangetint.Youualsohavessomeapplicaationssuchasf.luxthata
automaticallyyeliminatethe
problem maticblueligh
htonyourApplecomputter.
Caffeineisfoundincchocolate,co
offee,teaanndotherenergydrinkslikkeRedBull,CCocaCola,ettc.In
short:th
hingsthatpeoplelove.Caaffeinehoweeverisapow werfulnervou ussystemsttimulantanddshould
beavoiddedbeforebeedtime.Thequestionis: howlongbe eforebedtim
me?Researchhersfoundoutthat
evenhavvingacupoffcoffee6hoursbeforebbedtimecancausesleepissues.Caffeeinehasaha alflifeof
around55to8hours(dependingonyourownn,biochemicalmakeup).Thismeanstthatafter5tto8
hours,halfofthecafffeinesubsta
anceisstillinnoursystem
m.Caffeine,in
notherwordds,haslongtterm
effectso
onourbodies.Wetherefforeneedto setacaffein necurfew,esspeciallyifw
wearesensitiivetoit.
Formosttpeople,Steevensonreco ommendstosetupthisccurfewbeforre2pm.
Caffeinenotonlyafffectsyourneervoussystem m,italsoaffeectsyourendocrinesysttem,whichiss
responsiibleforthessecretionofh
hormones.Innthiscase,twoantislee ephormoness:cortisoland d
adrenaliine.Adrenalinemakesyo ousharpanddcansurelyb benefityourworkperforrmancebutthe
downsid deisthecrashmoment.Caffeinew willspikeyouradrenalineup,butafteerthepeak
experienncecomesth hecrash,beloowthebase line.Result??Wefeeltireed,foggy,anddirritable.A
Asweve
seenintthepreviouschapter,the espikeincorrtisollevelsd ethebestefffectsonyoursleep
doesnthave
qualityn
neither.
Somelasstrecommen
ndationsoncaffeinefrom
mStevenson
n:
Trytoaavoidcaffein
neatall,or
ifpossible setacaffein
necurfewbe
efore2pm.Ittwilldepend
donhow
sensitiveeyouare.
Usingccaffeineinasmartandsttrategicway isperfectlyacceptable:forpeoplew
whosecortisoollevels
arenatuurallylowertthannormal,itcanbeut ilizedinthemorningtoh
helpboostyoourcortisol.Cortisol
pyoutoincreeasealertnesssandfocus..
willhelp
Beingcoolreferstohavingalo
owenoughc orebodytem
mperaturein
nordertohaavequalitativvesleep.
Itinvolvees2thingsh
here:
1) SSleepinaco
oolenvironm ment.Researrchfoundoutthattheop ptimaltempeeraturetosle eepinis
between60to68,whichisbetweeen15and20Celsiusdegrrees.Anythiingbeloworrabove
wwillcausesleeepdifficulties.
2) Becoolemo otionally:wo orryandstresssarelikelyttoarouseyo
oursystemanndtoincreasseyour
ccorebodyteemperatureandtherefooredisruptyoursleep.Inordertoreelaxbeforessleeping,
ttrytomeditaate,readorttakeahotbaath.Thiswilllhelpyouun
nstressandssleepbetterr.
Someco
ooltips:
OnAmaazon,youcanbuycoolingmatrasspaadswhichwiillhelpyoutoloweryourrcorebody
temperaatureonhotsummernights.
Takeawarmbath1
1to2hoursbeforebe dtime.Itwillinitiallyincrreasetheboodytemperatture,but
eventuallyyourbodyywillcooloffftoalower levelaround
dbedtime.
Themain
nrecommen
ndationsfrom
mStevensonnsoundasfo
ollows:
Dontggetthe10pm
mto2amrule
etoseriouslyy.Toenjoyggood,qualitativesleepit isimportantttoknow
thatyoushouldgotoobedwithin
nafewhourssofitgettinggdarkoutsid
de.Thiswillttypicallybeb
between
m,dependinggonthetimeoftheyearr.Naturewillgiveyouthecues;yourrjobistoaccceptit.
911pm
Trynotttoworkinnightshifts.Studieshavveshownthaatthesearenegativelyreelatedwithp
proper
health.R
Remember:yyoualwaysh haveachoicee.
Knowtthehumanslleepcycle.Sleepcyclesttypicallylastfor90minutteseachanddrepeat4to 6times
pernight.Thissleepcyclefollow
wsapredictabblepattern:
Thefood dyoueatnottonlyaffectssyourbrain,,butalsoyou
ursleep.You
urgutistypiccallyyoursecond
brainbeecauseofallltheneuronsitconsistsoofandshouldthereforebetreatedw well.Yourgutis
importan ntsinceitprroducesserotoninandmmelatonin,the e2qualitysleephormoones.Researcheven
foundthhatthegutco ontainedoveer400timessmoremelattoninthanth hepinealglanndinyourbrain.You
willstartttoseewhytreatingthegutwellby eatingtheriightfoodsi.e.goodsleeepnutrienttsis
veryimp portant.
Agoodffunctioningggutequalsaggoodgutmiicrobiome.M
Makethegoo
odbacteriat hrivebyavo
oidingthe
followinggthings:
A
Agriculturalchemicals(suchaspesticcides,fungiccides,etc.)
Processedfooods(softdrinks,microw wavemeals,b breakfastcerreals,pizza,eetc.)
A
Antibioticusse(antibioticcsusuallykill ALLbacteriaaincludingthegoodonees..)
C
Chemicalfoo odadditivesandpreservvatives(suchasartificialccolours&flaavouring,asp
partame,
highfructosecornsyrup p,etc.)
Stevenso onfurtherm
mentionssom megoodsleeepnutrientsssuchas:Se elenium,VitaaminC,Tryptophan,
Potassium,Calcium,VitaminD,O Omega3s,M Melatonin,VitaminB6andprobiotics..IllleavetheGoogle
workforryoutofigurreoutwhichfoodsareri chinthesen
nutrients.Jusstmakesureeyousupplyyourself
withtheesenutrientsonadailybasis.Ingeneeral:aimtoe
eatorganic,lo
ocallygrownnandunproccessed
foods.
Inthispaart,Stevenso
onsuggestsyyoutomakeeyourbedrooomaquiet,ccalmandpeeacefulplace e.Alotof
peoplem makethemisstakeofdoinngtomanyraandomactivvitiesintheir bedroomsuuchascallingg,
working,,painting:wwhateveritm
maybe.Thepproblemwith hthisisthatyouarenot creatingasttrong
neuroaassociationttosleepwheenyougointthere.Makin
ngyourbedroomakindoofsleepsanctuary
canallowwyoutoassoociatethatp
peaceful,calm
matmosphe erewithagoodnightofssleep.
Sowhatdoesasleep
psanctuarylooklike?
Freshair:op
penawindow w(ifyoucan )oruseanaairionizertokeeptheairrfresh.
Plants:Itmigghtseemcra
azy,buthavi ngaplantin
nyourbedroomcandow wonderstoyour
ssleep.Someplantssuchhasthepereennialsnakeplantarea abletoabsorrbcarbondioxide
aandreleaseoxygendurin ngthenight,,boostingtheairqualityinyourbedrroomasare esult.
Peaceful,calm,quiet,ettc.Youknowwthedeal.
BigO??Whatisthaatsupposedttomean?Itrreferstoanorgasm.Researchfounddoutthatdduringan
orgasmyouandyo ourpartnerp
produceacoocktailofcheemicalswhich
hwillpromootesleep.The
ese
chemicalsinclude:
Sleepingginapitchdarkroomwillimproveyooursleeptre emendously.Why?Againn:research.SStudies
foundthhatartificiallighthasdevvastatingimppactsonmelatoninlevels.Exposure toartificialllight
duringusualhourso ofsleepcouldddecreasemmelatoninlevvelsby50%.Youprobabllybeginto
understaandwhypeo oplecallnighttimelightlightpollutiion.Itliterallypollutesoourbodies,ssince
melatoninisamajorrsupporthormoneofyoourbody.Itn notonlyhelpsustogetqqualitativesle eepbut
alsoimp
provesourim mmunesystem,normalizeesourblood dpressure,enhancesourrDNAprotecction,
etc.
Inthispaart,Stevenso
onrecomme electronicfriends(mobbilephones,iPads,
endsustomoovealloure
laptops,televisions,etc.)outofo
ourroomin ordertopro
otectourslee
epandhealthh.Why?Well,not
onlybeccauseofthereasonsdiscussedinparrt3and10(rrememberth hedownside sofartificialllight)
butalsobecauseofttheEMFsorrElectroMaagneticFieldssthesedeviccesareemittting.Researcchfound
thatlonggtermexpossuretothese eEMFscan suppressme elatoninprodduction.EMFFsarealsolinked
withauttoimmunediseasesbecauseofthediisruptioninccellularcomm municationttheyevoke.B Bewary
ofthat.TThekeymesssage?Dontkeepyoureelectronicdevviceswithyoouifitsnot neededand
especially:getthemoutofyourbedroom!
Tips:
ButmycellphonefuncttionsasmyaalarmBu uyanalarmcclockwithaffullshutoffdimmer.
ayfromyourrbed(around2
Itissuggesteedtoputallelectronicdeevisesatleast6feetawa
meters)
Beingovverweightcaancauseslee epissues.Reesearchshow
wedthataffterconsumiingameal
overweigghtpeopleccanproduceupto10tim mesmorecortisolthanpe eoplewitha healthyweigght.Let
cortisolbbethenumb beroneantisleephorm moneandyoouknowwha atsgoingonn.Thebigseccretof
thisparttisthatweshouldbecommeveryawarreofthefacttthatweinfluencethebbehaviourofour
hormonees.AmongStevenson,acombinationnofhormone ehealthyfoo ods,hormonnehealthyexxercise
andhorm monehealth hysleepwillkeepyouslim
m,youngandvitalized.
Buttherrelationoveerweightsle
eepissuesaalsoholdsvicceversa:beingsleepdepprivedcanalsocause
obesity.Stevensoneexplainsthattwhenyour ephysicallyandmentallyytired,your rbraincravessthe
extracalloriestokeepeverythinggfunctioninggonatabase elinelevel.A
Andwhereccanitfindtheeseextra
calories??Right.Fastcarbohydrattes:cookies,,icecream,ccereals,etc.Moreover,ssleepdeprive ed
peopleaalsocarrydecreasedleve elsofleptinwwiththem.Leptinisknow wnasasatieetyhormoneand
regulateesourappetite.Withlesssofthisinouurtiredbodiees,weoften consumem morefoodsth han
actuallyneeded.You ualreadystarttoseeap attern.Itsamassiveviciouscircle.
Somelasstrecommen
ndationsbyStevenson:
Ifyourreveryhungryrightbefo
orebedtime: consumeahighfat,low wcarbsnack..Ifyougoto
ohighon
thecarbsjustbeforeebed,theblooodsugarcrrash(afterth
heinitialspike)maywakeeyouup.However,
onsumeyourlastmealatleast90minnutesbefore
trytoco ebedtime.
Eatmooremicronutrientrichfoo odsakareallfoods.Reconnectwithnaturebyeaatingavarietyof
plants,fiish,seeds,ettc.Skipallprrocessedfooods.
Startyo
ourdaywith
haproteinanndfatrichbrreakfast.The
ekeytofatlo
ossistokeeppinsulindow
wn
throughthefirstparrtoftheday.
Theprobblemwithalccohol?Themmainissueis thatalcoholdisruptsthe
emostimpoortantstageo
ofour
sleep:th
heREMsleep pstage.Thisisthestage wherememmoryprocessinghappenss:ourshorttterm
memorieesandexperriencesgetconvertedinttolongtermmemories.Drinkingabuunchofboozze
beforeggoingtobedwontallowyoutogetthhebeneficialeffectsofR
REMsleepanndasaresuultyour
bodywo efully.Anothherproblem
ontbeablettorejuvenate mofdrinkingalcoholcloseetobedtime
eyour
sleepmaaygetinterruuptedbythe eurgentnee dtourinate.Alcoholisd
diureticorassubstanceth
hat
promoteestheproductionofurine.Thereforeeitwillcause eyourbodyttoexpelmorrefluidsand
besidestthatincreasethelikelih
hoodofdehyydration.Alccoholmayalsoincreasetthedownsidesof
sleepapnea,makinggthebreathin ngduringsleeepmuchhaarderandinccreasethelikkelihoodofwwaking
up.
Recomm
mendationsb
byStevenson
n?
Trytoh
haveyourlasstalcoholicd
drinkatleastt3hoursbefforebedtime
e.Justmake sureyourbo
odyhas
enoughttimetoeliminatethealccoholoutofyyoursystembeforegoingtosleep.
morewater.Ifyoudodrinkalcoholb eforebedtim
Drinkm me,makesurretodrinkwwaterinbetw
ween
yourdrin
nks.Thiswilllhelptoelim
minatetheh angovereffe
ectsalcohol hasonyourrbodybykee
eping
youhydrrated.
Mostpeopledontreealizethatth
heirsleepinggpositionmaatters.Infactt,itdoes.Thhemostimpoortant
thingwhhenitcomestoagoodsleepingposittionismaintainingthein ntegrityofyoourspine.Thhis
means:kkeepingyourrspineinarightlinewhiileyourelyin
nginbed.Th
hebestposittionstodoisseither
lyingonyourbackorronyoursid
de.Lyingonyyourstomachmightcom mpromisetheenaturalcurvvein
ne.Skippingthepillowm
yourspin mightbeagooodideathen n.
Anotherinterestingffactisthatyoushouldreeplaceyourm
mattressatleastevery7years.Why??
Becausethemattresssresiliencygetsworseeeveryyear.A AmongSteve enson,most mattressesssag25%
withinth
hefirst2yeaarsandtheycontinueto degrademorefromtherreon,possibblygivingyouuback
problem
msandmuscletensionwithinyourhippandspine.
Thebesttthingabouttmeditationisthatitnottonlybenefitsyoursleep,butalsoyoourwork
perform
mance.Medittationliterallyaltersthesstructureofthebrain,thhickeningtheeregionsasssociated
withatteention,focussandsensoryprocessingg.Meditation oremakeyouumorefocused
ncantherefo
whenenngagingindaailyactivities.Sowhatistthebesttimetomeditatte?Inthemoorningassooonasyou
wakeupporrightbefforebedatnight,whenyyoureoperatingclosetothealphaoorthetabrain nwaves.
Thesearrethebrainwwavefrequenciesthatarrerelatedtoarelaxed,ccalmandnonnthinkingmmind.
PersonaalTIP:DownloadtheappHeadspace andgetstaartedwithgu uidedmeditaation.Itsap
perfect
waytostartyourmeeditationjourney.Youcaanevenchoo
osethetimeyouwanttoomeditatean ndthe
focusoftheguidance(onrelationships,perfoormance,he
ealth,etc.).
Asalwayys:yourlifesttyleandfood
dchoicesshoouldbeprim
mary.Whentthisisonpoi nt,youmigh
ht
considerrtakingsomeehelpfulsup pplements.SSomeofthessupplementaationaidsddescribedbyy
Stevensoonare:
Chamoomile:Chamo omileteaisa
anexcellent teatohavebeforebedtime:itrelaxeesmusclesa
andcalms
thenervvoussystem.
Kavakaava:Preparingacupofkkavakavateaacanalsobe
esuperbidea
abeforebeddtime.
Valeriaan:Herbthattisusedinm
medicinefor peoplehavin
ngdifficultiestofallasleeep+alsopro
omotes
uninterruptedsleep..Youcantakkethisherbbbydrinkingteaaswell.
5HTP,GABA,andLtryptophan:isolatedc hemicalswh
hichcanbeta
akeninpillfoorm.
Everyoneereactsdiffeerentlytowa
ardssupplemments.Heightt,weight,guthealth,streesslevels,
inflammation,etc.caanallhaveaninfluenceoonhowyouwillreactsobecautiousofthat.Experiment
andalwaaysstartwithhalowdose
etoseehow youreact.
Ourbodiesarenaturrallywiredto
osleepatnigghtandbeawakeduring gtheday.Th isisbecauseeofour
genetics:ourancestoorshadnoreealadvantaggeofstaying upatnight.Theireyesigghtsuckedin nthe
darknesssandtherefooretheycouuldntseepreedators.Aco ommonargument:But wedontliveinthe
woodsanymore,don ntwe?Sow
whybother?.Beforesayyingthis,bea awarethatggeneticadaptations
cantakeethousandsoofyearstom
manifestitsellf.Thisisjustttoprovethatweshoulddalltrytoge
etour
sleepwhhenitsdarkoutside,and
dwakeupeaarly(i.e.shortlyafterthe esunrise)inoordertosyn
ncour
bodycloockwiththeearthsnatuuralcircadiannrhythms.FFurthermore,Stevenson arguesthatyour
healthw
willberadicallyimprovew
whenyoure honouringyyourbodysn naturalhormmonalclock.
Sometip
psonhowto
oriseearlyin
nthemornin g:
Getverry,veryexcited:thinkoffsomethingyyoureallywanttodothe
enightbeforreandmake
ethisa
cuetoth
hattriggersyyoutowakeup.
Jumpo
outofbed:DDontwaittoolongtogettup.Jumpo outandtryto
oawakeyourrsenses:takkeacold
shower((whichIloveetodo),openthecurtainns,goforarun,drinkacupofcoffee//tea,etc.
Putyouuralarmontheothersid way,youareobligedtosttandupandgoputit
deoftherooom:Inthisw
off.Itwillhelpyouto
owakeup.
Usemasssage.Manyofusstronglyunderestim matetheimpactofmasssageonsleepp.Massageu unlocks
yoursym
mpatheticneervoussystem m(fightorfllight)andacttivatesyourparasympatthic(restandddigest)
nervoussystem.Itallsoislinkedw
withincreassedserotonin nproductionn,oxytocinaandareducttionof
cortisolandalotofo
otherhealthbenefits.Inshort:aperrfectcombofforagoodn ightofsleep
p.
Agreatw
waytodoso omeselfmassageiscall edgutsmasshing.Youlie
edownona softball(pre eferably
thesameesizeofaso
occerball)an
ndyourollyoourabdomin
nalmuscleso overtheball..Itshouldtrigger
yourparrasympathicnervoussysttem.Googleeitformoreinformation.
Eachdayy,trytogetiincontactwiiththeearthhssurface.TTheycallitg
groundingorrearthing.The
mainbenefitofgrou undingisthattitallowsneegativelychaargedantioxidantsfromttheearthtoenter
thebodyyandneutraalizepositivelychargedfrreeradicalsaatsitesofinfflammation. Thesefreerradicals
aresetooffnaturallybythebodytoaddressccellulardamaage.Studieshaveproveddthatground dingis
oneofth hemosteffeectivewaystoreducecarrdiovascularrisksandimprovethequualityofyourblood.
Italsoacctivatesthep
parasympath hicnervousssystemandtthereforered ducesstress..
So:makeeitahabitto
ospendsom mequalitytim
me(10minsoormore)witthyourbare feetontheground,
whetherritssand,grrassorsoil.Y
Youcanevennmakeuseoofearthingtechnologynnowadayssu uchasan
earthinggmat.CheckGoogleform moreinform ationifyouareintereste
ed!
THEEN
ND