Book Review: Sleep Smarter by Shawn Stevenson
Introduction
This book was awesome! Shawn did a great job making this book pretty easy to read, yet all his information was right on and super easy to understand. His chapters were based on 21 essential strategies (at least in his opinion haha- which I agree with) in order to improve sleeping. Some of the most interesting ones where grounding (I was not expecting that chapter in there), screens before bedtime, getting electronics out of your room, and bodywork- with that being said, I took something away from every chapter. What makes this book special in my opinion is it’s very practical, it has less science, and it just gets to the point of why we care and what to do about it.
Seven Big Takeaways:
Just like our lymphatic system (which is responsible for eliminating waste and toxins from your body) we also have a glymphatic system, which is responsible for removing waste and toxins from the brain. This may not be a surprise considering the name of the book, but the glymphatic system is 10x more active at night than during the day. Hence if you are repeatedly sleep deprived, your glymphatic system does not get the opportunity to clear all the toxins every night and they can start to build up causing neurological issues (Alzheimer's is one that comes to mind).
Your sleep cycle or circadian rhythm is actually directly tied to how much sunlight you get during the day, and this is especially important in the morning- getting outside for just 10 minutes in the morning (yes- even on a cloudy day) can be great for overall sleep hygiene.
95% of your body's serotonin is actually produced in the gut. Serotonin is actually the building block for melatonin (the hormone that makes you tired so you can fall asleep faster). Not only that, but there is 400x more melatonin in your gut than in your brain (pineal gland). Point being is for optimal sleep, you need to have an optimally healthy gut.
I was not sure if I should put this on the list, since I do think it’s obvious to most people, but I do think it’s worth repeating. Caffeine- caffeine works by binding to the adenosine receptors in your brain. Adenosine buildup is what causes us to get tired and fall asleep, so when caffeine binds to it, it blocks this signal, hence why you feel more awake. The issue is that adenosine builds up anyways, and you crash hard after the caffeine wears off. Also, the half-life of caffeine is 8 hours, so even if you drank like 200mg of caffeine at 2pm, and you go to bed at 10pm, a lot of the caffeine is still in your system. This is generally why I tell all my clients no caffeine after noon. But ideally nothing after morning hours.
Research shows that the optimal sleep temperature is between 60-68 degrees fahrenheit. Anything outside that range has been shown to cause sleep issues. Also, keeping your room pitch black is super important, as any light can interfere with sleep and get into REM sleep. A good rule is that you should not be able to see your hand in front of your face when going to bed.
There was a chapter on grounding that was very interesting. I have known about grounding for a while, but did not know there was science behind it. Essentially, grounding is walking barefoot on the ground (grass, soil, and/or sand). The reason is my be beneficial is because our body is electric, and the ground allows our body to get the extra free electrons from the ground, which can help with oxidative stress and inflammation.
If someone has sleep apnea/snoring, the optimal sleeping position is probably sleeping on the side (as opposed to on the back) to help the airway not close.
Conclussion:
I highly highly encourage everyone to read this book. This has a lot of practical advice that can help anyone improve their sleep. It’s an easy read and it is very practical. Tells you what to do and why to do it.
Cover Sleep Smarter by Shawn Stevenson