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


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A simple set of rules to apply and get better sleep.
Why not read it? It only can improve your overall energy and well-being by having a better sleep.


Introduction

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.

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.

Chapter 1 - Know the value of sleep

Many people are negligent about getting enough sleep because they don’t truly understand the benefits they’re getting from it.

Sleep is actually defined 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.

Generally, being awake is catabolic (breaks you down) and sleep is anabolic (builds you up).
High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain.

Chapter 2 - Get more sunlight during the day

Too little light exposure during the day, and too much light exposure in the evening will negatively impact your ability to sleep well at night. One of the most vital hormones affected by light exposure is the powerful antioxidant hormone melatonin.

when you get more sunlight exposure during the day, and less light exposure at night, you’re on your way to a magic sleep formula that really works.

The body clock is most responsive to sunlight in the early morning, between 6 a.m. and 8:30 a.m. Exposure to sunlight later does not provide the same benefit. Make it a habit to get some sun exposure in that primetime light period.

Chapter 3 - Avoid the screens before bedtime