Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

The biggest endorsement I can give Sleep Smarter is that I've been trying to convince my wife to go to sleep earlier for years. Finally, after I got this book, I not so subtly started sharing factoids from the book about the benefits of sleeping earlier and better sleep hygiene things that you learn in the book (like leaving your cell phone outside the bedroom), but she wasn't listening. Finally I said, hey baby, let's make a deal, read this book and I'll read whatever you want me to read. She agreed. A week later, she's heading for bed by 10 p.m. and following other tips found in the book! #winning!What's great about Stevenson's book is that he has a really full spectrum approach to getting better sleep. Some of them are obvious, like the classic early to bed, early to rise tip. But did you know that the body's rejuvenation mechanisms are amped between 10pm and 2am?It's science backed information like this that really helps. It's one thing to know that its better to get to sleep earlier, but quite another to learn that there's a real qualitative difference between sleeping between x and y hours. Common sense would dictate that you have to get x hours of sleep (I usually just get six, but we should be getting more, though Stevenson doesn't lay down the law on a number, instead focusing on better sleep quality), but who cares when we get it?It turns out that when you go to sleep, when you wake up, and which hours your body is resting are very important.The other point I'll make is that you may be reading this and saying "whatever." 21 tips? I can get this from the internet. But, back to my wife. I recently read a book called Paleo Fitness for Dummies, which is quite a good book in its own right. The authors of Paleo Fitness recommend some of the same things that Stevenson does, namely, try to cut out the electronic sources of lights 90 minutes before sleep and to go to sleep around or before 10 p.m. I tried to share this idea with my wife and she just laughed in my face. But after reading Sleep Smarter, she is buying in.*So, here's the point: sure, you can probably find information on many of these topics on the internet. Stevenson recommends meditation. There's plenty of information on meditation. Stevenson recommends light therapy. There's plenty of information out there. But, sometimes you need to convince people to buy in. Stevenson does such a good job assembling this information and presenting it in a compelling style, that it is well worth a few of your hard earned dollars.And maybe the person you will convince to buy in is you.Highly recommended.* I actually labeled this advice the bad in my review of Paleo Fitness!"The BadSome of the advice is very, very aspirational. The sleep section contains some great points, but who is going to completely shut down from the internet/tv at 8pm, be in bed by 10pm, and up before 7am? My wife just laughed at me when I read it out." http://www.amazon.com/review/R3FV78V733RKDW/ref=cm_cr_rdp_permAppreciation shoutout: I discovered Sleep Smarter through a podcast called The Man Project with Ted Ryce. Like the book, this podcast has wonderful and surprising life improving tips. I recommend it. Check it out.

It would be a monumental challenge to *not* improve your sleep quality and quantity after reading this book. There are a ton of easily digestible facts and science liberally sprinkled throughout and Shawn's personal stories fill in any gaps in motivation you might have to make some big changes (which go way beyond better sleep).In other words, the book is as big on the "why to" as it is on the "how to" – a rare combination these days. You may also find yourself laughing up a storm (instead of snoring up a storm) while reading this as Shawn is a funny dude. As a regular podcast listener of his The Model Health Show, I could hear his voice cracking the jokes in the book and they all landed with me.Now, some of the strategies are common sense things that anyone has heard before. "Don't drink caffeine too close to bed-time" or "Don't do activities that stimulate your brain before bed like watch thriller movies." But then there's tons of "Of course, that makes total sense moments!" in the book like optimal times to get sunlight to stimulate proper hormone regulation or protecting your gut health and its relationship to sleep.This is a book that anyone can benefit from and probably one that everyone should read. And I almost never say that about a book because most of them are situational or contextual. The 14-day sleep makeover journaling log and step-by-step instructions at the back of the book makes acting on all the great stuff in the book itself a no-brainer as well. The only thing I was disappointed with were the bonus materials that Shawn mentions over and over in the book. Sure, they were somewhat useful, but there weren't as many resources in the bonus guide as the book made it seem like there would be and the quality was a bit lower than the book itself.Overall, Sleep Smarter is going to make you smarter about every facet of your life. And how many times can you say that about a sub-200 page book?

This book is wonderful. I have no trouble falling asleep, but staying asleep until the alarm goes off was nearly impossible. It was like I was an 80 year old who just is tire all the time but wakes up at 3am after 5 hours of sleep. This stems from waking up to care for my youngest child who for years would wake up at 4am and either come get me or call for me. Of course he goes right back to sleep and now sleeps through the night no problem. Not so easy for me until I started following the tips in this book. I don't use all of them, but I generally sleep 6.5 to 8 hours a night now on a consistent basis. I also find it easier to fall asleep as well.The writing style and tips are amazing and fun to read!

It was on a road trip last summer that I found Shawn Stevenson. I had heard several people I follow on social media mention his top rated podcast, The Model Health Show. As I stared at the hours ticking by slowly on the GPS, anxious to get to our next destination, I decided to give this "podcast thing" a try. I downloaded Shawn's show and put in my headphones. From the first episode I listened to, I was hooked. Since then I have been an avid listener to the podcast and a proud supporter of the mission, message, and movement Shawn works to inspire in this world. The reason why I keep coming back for more of what Shawn has to offer is that what he shares is exponentially more than information, science, strategies, and advice for how to improve our health, nutrition, and fitness. Shawn has a gift of connecting the realm of health and wellness to the larger struggle of enhancing the greater humanity of our world. In offering his unique perspectives and approaches to nutrition and fitness, his intention is not to inspire us to sweat our way to the perfect six-pack or image of the perfect body...no...for Shawn, when we invest in our health it is so that we can "stack the odds in our favor" in a way that empowers us to show up each and everyday as the "best version of ourselves" so that we can contribute to the "service of others." This is a radical departure from the dominant narrative in the health and fitness industry today that prioritizes "weight loss" and perpetuates body image issues for many people who simply want to live a healthier life.This is why I say that in this book, you will find SOOOOOOOOO much more than strategies for improving your health, fitness, and body composition through enhanced sleep. Trust that Shawn wants you to reclaim your health so that you can reclaim your power to make a difference in the world not just for yourself, but more importantly for others. He states in the introduction, "When you tap into the 'Come what may! Noth-ing can stop me!' power that you have within you, it’s amazing the changes that you can make. Whether it’s improving your sleep or any other area of your life, challenges may arise, but you’ll always find a way to make it through them by harnessing your power to choose." In improving our sleep, strengthening our overall health, and harnessing our power to choose we are elevating who we are as people in this world. We are able to recognize and actualize our potential to achieve our biggest dreams, goals, and aspirations. And when we stand in this place of personal power, we are equipped with the necessary tools and mindsets to do the most important work...serve others in the pursuit of a common good that ensures health, happiness, and well-being for us all. So do yourself a favor...read this book...learn how to get better sleep...and in the process be inspired to evolve into a better version of yourself so that you can harness your power to step up to the human responsibility of influencing the world to move in a positive and healthy direction.

I met Shawn last year at Podcast Movement. I almost didn't go to his talk because I had never heard of him, and I just assumed he was another fitness guy spreading the same stuff as everyone else. I'm so glad I went and that I was wrong. I gained a lot of valuable advice from him, met him after his talk, and he is one of the nicest guys ever. I instantly added Sleep Smarter to my Amazon wishlist to buy it down the road. A few months ago, I realized the book wasn't available anymore and I got sad.Then I realized he had updated it and was working on re-launching this new expanded version. As soon as I received the book, I consumed it faster than any other book I've read. I couldn't put it down. Even just reading the intro had me hooked and got me to understand why sleep is probably the most important thing that we all need to focus on.I've been trying to make nutrition and exercise two of my top priorities the past couple years, but I've never cared about sleep. I am totally a night owl and always have been. I'm also an entrepreneur/creative, so I'm always wide awake late into the night, sometimes for 24+ hours straight always working on new projects. So for me, trying to change my sleep habits has always been extremely difficult. The day I opened the book, I've made drastic changes and for whatever reason, it has been way easier than I thought. I think it just comes down to making sleep my new number one priority.I read The Miracle Morning by Hal Elrod a couple months ago and totally loved it. I tried to wake up earlier, but it didn't work for me. So now that I have finished Shawn's book, I'm totally gonna re-read Hal's book to have a more productive morning. Shawn also touches on some of the same morning habits as well.If you are on the fence on this book, trust me and all of the other reviewers. If you need more evidence that Shawn knows what he's talking about, check out his #1 rated iTunes podcast and listen to him drop a ton of knowledge for free. It's one thing to read a book, it's quite another to read a book that will literally change your life. This is that kind of book. I wish I had this in my 20's, hell, in my teens or earlier. Once you get into it, you'll see how powerful this information is, and it's backed up by his personal experience and facts. And as with everything, it's just not about reading, you do have to put this into action. But you'll have no problem with that after you start to see the benefits. I hope this review helps and I hope you enjoy it as much as I did, and will continue to enjoy!

Over the past two days I have been eating this book up as if my life depended on it. If you are having trouble sleeping, and particularly if you are suffering physically as a result, INVEST IN THIS BOOK! It is literally going to be my BIBLE for 2018. In just two days I have already taken all of the technology out of my bedroom, stopped drinking coffee after noon, set my bedtime earlier, created a more "sleep friendly" bedroom with fresh flowers and a candle next to my bed, and purchased jasmine essential oil for my pillow. Several years ago I invested in an organic mattress, a natural wood bed frame and organic sheets, all of which are HEAVENLY and WORTH EVERY PENNY! And today, as suggested by Shawn in his book, I ordered the spray-on "Ease Magnesium." It's 100% absorbable and 100% pure. I am so hopeful that by addressing my sleeplessness that I will begin to feel better and have more energy. My goal for 2018 is to begin journaling and meditating. If you know anyone who has trouble sleeping this would be THE BEST gift for them for Christmas. It could truly change their life. It's already changing mine! It's also encouraged me to investigate into "functional medicine," and perhaps even seek out a functional medicine doctor as my general practitioner. At almost 54 years of age I am feeling the importance of sleep on an entirely new level as a result of reading "Sleep Smarter." My Mum is a very active and healthy 90 year old, and I hope to follow in her footsteps. Although, to be honest, due to my sleeplessness and just day-to-day stress I was feeling like I wasn't going to have my dear Mum's stamina, but I am much more hopeful now. Thank you, Shawn Stevenson, for your well researched and most helpful book. I am BEYOND GRATEFUL!

GREAT BOOK FOR INSOMNIACS!! I learned a great deal and I hope to apply what I have learned to help my sleep. I learned about this book via Dr. Sara Gottfried who had written the "forward" to this book. (I had read Dr. Sara's phenomenal books on hormones and aging). I am a physician assistant so I have a medical background to understand the science mentioned in Shawn Stevenson's book, BUT he writes to make it easy for anyone to comprehend which is fabulous! Also, the author's great sense of humor shines through which keeps the book interesting. I LOVE this book and I will purchase one for everyone I know with sleep issues. This book can seriously add years to your life by providing incredible tips on not just how to sleep 7.5-8 hours, but to sleep QUALITY HOURS. (Thus the name, "Sleep SMARTER.") . You will learn important information by a great guy with a wonderful personality! After I read this book, I bought another, and now I will buy three more so my family & friends can improve their lives too! Sleep is more important than most people realize.... and quality sleep is more important than I realized! I did not know my sleep was not true quality until this book. For example, I did not know that sleeping between the hours of 10pm to 2am are the most important hours to be sleeping since we receive the largest release of human growth hormone (youth horomone). Who knew? Seriously a great read if you would like to feel more youthful and your best self. Please know this book is not at all boring... instead I was entertained while learning this pertinent info.PS: I am upset though that I bought one, and two days later I decided to buy another (for my mother) and the price increased dramatically!I paid almost $5.00 more for this exact same book two days ago on Amazon from the same seller.

----see the edit at end of post----So, this book seems to have some good points but also presents lots of conflicting information.I bought it a while ago but have been having some sleep difficulties lately. Meaning...I'm not super excited to have to do a lot of thinking and research. But, going through the audiobook on the chapter on sunlight, he mentions people who work in offices where their cubes are near windows have so and so better outcomes (I think he said 46 minutes more sleep per night) than people who work away from windows. But then he later suggests avoiding sunlight through windows due to uva getting through but uvb not getting through. I understand, okay, some knowledge about sunlight might not be fully understood yet, but its a little confusing to have "conflicting info" presented without even his supposedly expert resolution around these two things.Later in the chapter, he says getting sunlight between 6:30 and 8:30 am is ideal, and then says "but it depends on your location" and his resources link to some video by Mercola showing how to use an online tool to find out when your location has the best sunlight for producing vitamin D. Based on this resource, the best times seem to be around noon, and Joseph Mercola (who is presenting this video that Shawn Stevenson links to) is showing numbers that support that the sunlight around noon is best.So, yeah, this stuff is complex, is Mercola saying the best time to get Vitamin D is noon, but Shawn is saying the best time to get sunlight to keep your circadian rhythm is 6-8am? Does that mean these different times are good for different things? I don't know. It'd be nice to get a good answer, and this book doesn't seem to solve that problem.What this book seems to do, though, is to at least give me a place to start, and he's at least somewhat enthusiastic in presenting he ideas. Better than some super thick book on sleep science by an MD that doesn't distinguish what's useful for doctors from lay people, but not quite what it could be, in terms of really clearly laying out recommendations and giving some informed opinion on the conflicting info.----edit 5/10/2017: I will say that by working on the first 3 or so habits ("know the value of sleep", getting more light, and cutting caffeine - in my case I have removed it completely) have vastly improved my sleep quality.I would also point to the book "The Depression Cure: The 6-Step Program to Beat Depression Without Drugs" as another source of how to use light appropriately, and some of Dr. Ilardi's recommendations kind of contradict Shawn's. Ilardi gives pros and cons around using a lightbox versus natural light, and actually Shawn's "further resources" (e.g. the Mercola video link about how to find sun azimuth) kind of corroborate Ilardi's preference towards the lightbox.Ilardi also talks about what to do with regards to light if you're waking up to early. Something I don't think gets mentioned in the chapter on light in Shawn's book. Still a good resource, as is The Depression Cure. I think its probably the case that there is "no perfect resource" and that you will always need to do personal experimentation to find the best way of life for yourself, sleep-related or otherwise.----

Mein Name ist Fabian Dittrich vom YouTube Kanal und Blog Schlafonaut ich mache Videos und blogge zum Thema Schlafen. Dieses Buch ist absolut zurecht ein Bestseller in den USA.Was mir gefallen hat:- Einfach und humorvoll zu lesende Kapitel- Studien werden genannt und finden sich zum Nachlesen im Anhang- Die Art, wie er schreibt. Shawn Stevenson bringt sehr eindringlich zum Ausdruck, dass sich der Leser mit seinem Schlaf auseinander setzen muss, möchte er nicht krank werden.- Plädoyer, dass Schlaf etwas Natürliches ist, das wir mit natürlichen Gewohnheiten wieder in den Griff bekommen.- Konkrete Tipps, die in der Praxis umgesetzt werden können- 14-Tage-Plan am Ende des Buches, in dem der Leser die Tipps aus dem Buch kontinuierlich umsetzen sollWas mir nicht so gut gefallen hat:- Manchmal geht Stevenson arg in die Tiefe von biologischen Prozessen. Mir hat das gefallen, für Andere wirkt das vielleicht abschreckend und macht das Thema unnötig kompliziert.- Die unterschiedlichen Schlaftypen und Schlafbedürfnisse werden nicht behandelt. Nicht, aber die meisten, Tipps und Pauschal-Aussagen gelten für jeden.FAZIT:Das Buch ist mit gutem Schulenglisch zu lesen, manche speziellen "Schlafwörter" musste ich nachschlagen, das hält sich aber in Grenzen.Wer konkrete Handlungstipps zur Schlafverbesserung sucht, der ist bei diesem Buch genau richtig. Zudem erfährst du auch das WARUM. So versteht man, warum bestimmte Gewohnheiten dem Schlaf schaden oder helfen. Zudem erhältst du einen sehr breiten Überblick über Ernährung, Sport, etc. also auf alles, was den Schlaf beeinflussen kann.Ich kann das Buch also nur empfehlen. Viele Grüße, Fabian von Schlafonaut

Livro muito interessante, que faz um compilado de estratégias para ajustar e melhorar o sono e seus benefícios. Mas nada muito científico ou que seja difícil de encontrar na internet. Para quem não faz ideia de por onde começar ou o que pesquisar, vale a pena. Mas o preço tá salgado demais para a entrega do livro.

Absolutely brilliant book. Fantastic information.

Tiene datos muy interesantes acerca del sueño respaldados por artículos de investigación, y lo que me gusta mucho, es que además te dice como aplicarlos para poder dormir mejor. Una lectura muy recomendada.

Find out why the sleep you are missing out on affects you so much, and why caffeine isn't the answer. Shawn's style is informative, applicable, and easy to read and understand.