Sleep Smarter

Can Sleep be so important and smarter? And, the answer is YES. This mind map is about Shawn Stevenson"s book Sleep Smarter, which shows 9 essential strategies to achieve the value of good sleep. 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.

Edited at 2021-03-23 13:45:37

kripilani.amit@gmail.com

Sleep Smarter

kripilani.amit@gmail.com

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SLEEP SMARTER (By SHAWN STEVENSON)

SUNLIGHT

Serotonin - Happiness & Well being hormone (Gastrointestinal tract)

Influenced by Diet, Activity level, Natural Sunlight

Melatonin - Control of Sleep-wake cycle

Natural Sunlight is key for secretion and production

Cortisol - active in morning

enables us to be awake & alert

Contributes to Strength, focus, vitality

manages body's daily rhythm

Dopamine - brain chemical = Seeking brain (Avoid screen before bedtime)

related to being alert and being awake

Dopamine = Motivation & Alertness Serotonin = Contentment & relaxation

Caffeine Curfew

Affects Nervous System and Endocrine System

Provokes Adrenal glands to produce 2 anti-sleep hormones- Adrenaline & Cortisol

Adrenaline = fight or flight / get up and go

Money Time

10PM - 2 AM - Most beneficial hormonal secretions & recovery

Melatonin - HGH (Human Growth Hormone) secreted in strongest doses

Increases internal metabolic energy to repair, stengthen & rejuvenate body

Heightened production of antioxidant hormones that improve brain function and more

Sleep Cycle = 90 mintues (4-6 cycles) - Non-REM to REM to Non-REM sleep

Good Sleep Nutrients

Selenium / Vitamin C / Potassium / Calcium / Vitamin D / Omega 3e / Melatonin

Probiotics & Prebiotics

Magnesium (anti stress mineral) - Epson Salt

VITAMIN - G

Create a Sleep Sanctuary

Office work OUT OF bedroom

TV if possible out

Houseplants, water sound, Jasmine, Perinial snake plant

Ionifers - use fan to energize negative ions

Humidifiers - provides moisture to the air - provides water element

Calm your Inner Chatter

Train your brain - Meditation

Reduces Cortisol

Ride the Wave

Beta Wave / Alpha Wave / Theta Wave / Delta Wave

Breathing movement - breath like a baby

Be Ealry to Rise

= Synchs body clock with the earth's natural circadin rhythms

Use Bodywork that WORKS

Massage

Progressive Muscle Relaxation

Some other ideas

Lose weight and don't find it again

Double Edge Sword (Obesity contributes to Sleep problems and vice versa)

Go easy on bottle

Plan your sleep position

Dress for the occasion

Value of Sleep

Being is awake is CATABOLIC

Breaks you down

Being asleep is ANABOLIC

Builds you up

Increased immune system

Balances hormones

Boosts metabolism

Increases physical energy

Improves functions of brain

Sleep deprivation for 24hours

Reduction of 6% in Gloucose reaching the brain

14% longer to complete a task

20% more error

Encourages diseases like Cancer, Alzheimer, Depression, Heart disease

SHAWN

Broke Hip in a 200mtr trial

Degenerative bone disease

Incurable & Spine of an 80 yr old

Turned the corner - 3 Pillars of Health

Right Nuturition

Junk to Plant based

Right Exercise

Movement

Right Sleep

Sleep Smart

Outcome

High energy levels

2.5 yrs old pain subsided

Lessons to glean

DECISIONS - Commitment

POWER OF NUTRITION, EXERCISE, SLEEP

MOVEMENT