Do You Want to Sleep like a Superhero? – Saturday Strategy
POSTED ON September 22, 2017 BY Drew Canole
Do You Want to Sleep like a Superhero? – Saturday Strategy
Shawn Stevenson is a bestselling author and creator of The Model Health Show, featured as the #1 Health podcast on iTunes with millions of listener downloads each year. A graduate of The University of Missouri – St. Louis, Shawn studied business, biology and kinesiology and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.
We are so excited to have Shawn with us for today’s Saturday Strategy!
How To Sleep Like A Superhero!
Nobody wakes up thinking, “I want to look terrible today.”
Everyone wants to wake up feelings and looking their best. Little do they know that SLEEP is one of the largest determinants as to how they look and feel on a daily basis. It can have an even greater impact than diet!
That’s right. Even if you are eating an incredible diet and exercising every day, if you sleep is not optimal you could be suffering some serious consequences. Including not looking or feeling your best on the regular.
So today we are going to teach you how to get the best sleep of your life! Who’s ready for some superhero sleep habits?
#1 Exercise In The Morning
Appalachian State University did a study where they took three groups of people and had them exercise at one of three specific times every day. One group worked out at 7am, one group worked out at 1pm, and one group worked out at 7pm.
At the end of the study they found that the morning exercisers spent MORE time in the deepest stages of anabolic sleep. Meaning, they had the best quality sleep of anyone else in the study.
#2 Get More Good Sleep Nutrients
There are certain nutrients that act as precursors to important sleep-enhancing hormones. If you are eating a healthy, well-rounded diet then it is likely you are already getting enough of these. But if you are struggling with diet then take a look at the foods below to see if there are some you could add more regularly.
5HTP- made by the body from tryptophan, this cannot be obtained directly from food but can be taken in supplement form.
Vitamin C-oranges, moringa, red peppers, kale, brussel sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers
The Public Library of Science did a study where they found that when people are deficient in vitamin C, they tend to have more interrupted sleep than those who have enough vitamin C. Meaning they wake up more often and can’t seem to settle into a deep sleep as easily.
#3 Give Yourself A Screen Curfew At Night
Harvard researchers confirmed that blue lights coming from your laptop, television, smartphone or other screen suppress melatonin and elevate cortisol. Not the concoction you want for healthy sleep!
Every hour you are on your device, it suppresses your body’s melatonin production for 30 minutes. So if you are on your device to the moment you close your eyes at night, you are not getting as much quality sleep as you need. Even if you can fall asleep with your devices on or having just used them, you are not dropping into the sleep cycles as you should be because your melatonin production is lagging behind.
On most newer smartphones and computers you can now turn on some sort of night mode where it automatically turns off all of the sleep-damaging blue light. This is another option to setting a screen curfew.
If you can’t find it on your device then download the free service called f.lux. This is a free blue light filtering app that you can download on a computer or cell phone.
#4 Sleep In A Cool Environment
Your body has a natural process called thermoregulation. When it’s dark outside, this is a signal from nature to our brains that it is time to shut down. This causes a drop in our core body temperature. When this happens, it stimulates sleep-related neurotransmitters and hormones.
If your sleep environment is too hot it can be hard for your body to go through this natural process. Most sleep experts agree that somewhere between 62 and 68 degrees Fahrenheit is ideal for sleep.
#5 Get Sun Exposure
Getting out in the sun everyday for at least 10 solid minutes or more can help to lower your evening cortisol levels. If your cortisol levels are elevated at night it becomes harder for your body to wind down and get good quality sleep.
My favorite way to do this is to combine sun exposure with morning exercise. Get outside in the morning and go on a brisk walk in the morning sun.
We hope you have found some value in these tried and true sleep tips! Be sure to share with your friends so we can all sleep like superheros and live energetic, full lives.
Remember, we’re in this together.
Drew and Shawn
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My mission is to help you become the strongest, healthiest, happiest version of yourself.
I believe that we all are AMAZING people being exactly the way we are right now. But I also believe that there is a “greater” version of us that can be accessed through the right nutrition, exercise and transformational mindset.
In order to become this incredible, strong, happy, healthy version of yourself, you first have to identify WHY you need to become it.
And that’s where my secret sauce comes in.
I’ve been so successful over the years in helping others, not because of my vast health & fitness knowledge, but because I actually care enough to help people get connected to what’s most important to them to fuel their actions and transformation.
You can only push yourself so far, but if you get connected to your real reason for living, your vision of yourself will pull you to results far beyond what you ever thought possible.
I now have 11+ years of working with clients as one of the top Nutrition Experts in the country. I’ve seen people reverse chronic illnesses, achieve stunning levels of fitness and lose thousands of pounds collectively.
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.
-Lynne, Longwood FL
I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!