A lack of sleep impairs several cognitive processes – so how can you sleep smarter? In this episode, sleep expert Shawn Stevenson reveals his 3 ‘kwik tips’ to sleeping smarter.
How can you fall asleep faster, stay asleep for longer, and sleep deeper?
Sleep is critical to your Kwik Brain performance.
Lack of sleep impairs your attention, alertness, concentration, reasoning, and problem-solving ability, making it harder to learn effectively.
Various sleep cycles play an important role in consolidating memories in your mind. If you don’t sleep, you won’t remember what you’ve learned in the day.
Learn 3 tips to sleeping effectively from Shawn Stevenson, bestselling author of Sleep Smarter and host of top podcast The Model Health Show.
3 Kwik Tips to Sleeping Smarter
- Exercise in the morning.
- A study done by Appalachian State University had people exercise at 7AM, 1PM, and 7PM.
- On average, morning exercisers spent time in the deepest, most anabolic stages of sleep, slept longer, and had more efficient sleep cycles.
- Morning exercisers also had a 25% greater drop in blood pressure in the evening, which is correlated with the activation of your parasympathetic (rest-and-digest) system.
- Take advantage of these benefits by exercising for just 4 minutes in the morning.
- Try bodyweight squats or do tabata (20 seconds of exercise, 10 seconds of rest).
- Morning exercise resets your cortisol, upregulates your metabolism, and helps you sleep better.
- Cortisol isn’t inherently bad, but people who are awake at night and tired in the morning are producing the wrong amount at the wrong time.
- Morning exercise boosts cortisol so your cortisol is elevated in the morning and drops gradually throughout the day.
- Get the right sleep nutrients.
- The microbiome in your gut is incredibly important for sleep.
- There is 400 times more of the sleep hormone melatonin in your gut than in your brain.
- Researchers at CalTech found that certain bacteria in your gut communicate with cells responsible for creating sleep-related hormones and neurotransmitters.
- Avoid unnecessary antibiotics, chlorinated water, and processed foods, which destroy your microbiome.
- Learn more in Chapter 7 of Shawn’s book Sleep Smarter.
- Certain nutrients are building blocks or seeds for creating sleep-related hormones and neurotransmitters.
- Optimize your Vitamin C levels.
- The Public Library of Science found that individuals deficient in vitamin C were much more likely to have interrupted sleep.
- Start with food first and then use a natural food source supplement.
- Add more magnesium.
- Magnesium is responsible for over 325 biochemical processes, many of which involve sleep and recovery.
- Magnesium is the #1 mineral deficiency in our world today.
- Magnesium is a stress-modulating mineral that also deals withyour body’s sympathetic nervous system.
- Get magnesium from your food AND add a topical supplement since taking magnesium orally can cause diarrhea.
- Try EASE Magnesium from Activation Products.
- Practice meditation.
- The American Sleep Foundation and the American Journal of Sleep Medicine found that meditation is as effective as some of the best sleep medications.
- Meditation is free and lacks side effects.
- In one study, people who meditated for 8 weeks improved their sleep latency, didn’t wake up as frequently during the night, and slept longer.
- Meditating in the morning helps you sleep better at night.
- Meditation allows you to focus your attention on sleep.
- The benefits of meditation are most apparent when you practice it daily.
Want more sleep tips? Purchase a copy of Shawn’s book, Sleep Smarter, here!