When enough has built up, it causes you to be tired, signalling you to go to sleep.īut caffeine blocks adenosine build up and so you are tricked into staying awake longer when your body is actually begging you to sleep.Ĭaffeine is also a nervous system stimulant so avoid having it after 2:00pm. Have A Caffeine CurfewĪdenosine is a chemical that builds up in your body throughout the day.
#SEAN STEVNSON SLEEP EXPERT INSTALL#
Turn off the screens at least 90 minutes before bed.Īt the very least, install f.lux on your mobile device or wear blue-light blocking glasses. Avoid Screens Before Bedtimeīlue light from electronic screens causes your body to produce more daytime hormones like cortisol and it suppresses melatonin production. 90 minutes of direct sunlight is optimal. Sunlight is best absorbed between 6:00am and 8:30am. It also regulates your natural body clock and promotes a healthy secretion of melatonin which helps you fall asleep at the right time. Morning light signals your hypothalamus to wake up. In addition to the benefits of sleep I just mentioned, it strengthens your immune system, balances hormones, increases metabolism, boosts physical energy, and improves brain function.
This is a book summary of Sleep Smarter by Shawn Stevenson. I will share that one thing with you later in this summary, but first, understand that better sleep will help you to… Sleep is more important than diet and exercise combined, according to author and health expert Shawn Stevenson.Įven the richest man in the world says he focuses on getting great sleep because it helps him to do one thing that helps make him wealthy.
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