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Published Mar 14, 2016

Shawn Stevenson on 10 Ways to Sleep Better Tonight - with Lewis Howes

Shawn Stevenson, bestselling author and creator of The Model Health Show, delves into the science and strategies of achieving better sleep, highlighting the importance of holistic health and environmental factors in enhancing sleep quality and personal well-being.
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Episode Highlights

  • Sleep Tips

    Shawn Stevenson emphasizes the importance of reducing screen time before bed to improve sleep quality. He explains that the blue light emitted from screens can suppress melatonin production, making it harder to achieve restorative sleep. Shawn suggests using apps like F.lux to minimize blue light exposure in the evening 1. Additionally, he advises against relying on melatonin supplements for sleep, as they can downregulate the body's natural melatonin receptors 2. Instead, he recommends natural alternatives like chamomile tea for better sleep 2.

    Our brain is hardwired to get addicted to stuff like this. And these awesome social media apps know how to manipulate our mind and take advantage of that.

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    Shawn also highlights the importance of timing physical activities and using smart supplementation to enhance sleep quality.

       

    Sleep Environment

    Environmental factors play a crucial role in sleep quality. Shawn advises keeping the bedroom temperature between 62 and 68 degrees Fahrenheit to support the body's natural thermoregulation process, which helps induce deep sleep 3. He also recommends using blackout curtains to eliminate light pollution, as even small amounts of light can disrupt sleep cycles 4.

    Your skin has photoreceptors that pick up light, even the littlest amount of light.

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    Shawn shares that using tools like the chili pad can help maintain an optimal sleep environment by cooling the body effectively.

       

    Sleep Benefits

    Understanding the benefits of good sleep is essential for overall health and productivity. Shawn discusses how adequate sleep aids in weight loss and muscle recovery by regulating hormones like cortisol and human growth hormone 5. He cites a study showing that individuals who sleep eight hours a night lose more weight and body fat compared to those who sleep only five hours 5.

    Sleep is really where your body comes back better from that workout.

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    Shawn also highlights the cognitive benefits of sleep, such as memory processing and the elimination of metabolic waste from the brain 6.

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