1. ACTION (click here-->)
2. CHAPTER 22 OUTRO
2.1. THE WORD RITAUAL IS DERIVED FROM THE LATIN WORD RITUES = PROVEN WAY OF DOING SOMETHING
2.2. YOU CANT MANAGE WHAT YOU CANT MEASURE
2.3. MAKE IT A HABIT
2.3.1. AN UNCOSCNIOUS COMPETENCES, WHERE YOU'RE DOING SOMETHING RIGHT AND YOU DON'T EVEN HAVE TO THINK ABOUT IT
2.4. LITTLE EXERCISE IN THE MORNING TO GET YOU'RE HEART AND HORMONES GOING
2.4.1. BRISK WALK, REBOUNDING MINI TRAMOPLINE, TABATE, OR YOGA SESSION
2.5. TREAT GETTING READY FOR BED LIKE GETTING READY FOR A DATE
2.5.1. BIG DIFFERENCE BETWEEN GETTING HIGHQUALITY SLEEP AND PASSING OUT
2.6. E.R:
2.6.1. READ A BOOK
2.6.1.1. PREFERABLY FICTION (ALSO HELPS WITH YOUR COMMUNICATION, COMING UP WITH IDEAS, AND MANY MORE!!!).
2.6.1.1.1. READING FICTIONS IS POWERFUL FOR RELAXING OUR OVERUSED ANALYTLCE LEFT BARIN. (READ TO KIDS)
2.6.2. LISTEN TO PODCAST
2.6.3. TALK WITH A LOVED ONE.
2.6.3.1. GOING OVER THE DAY, PLAY A BOARD GAME, TALK ABOUT PLANS FOR THE FUTURE ARE SOME GREAT THINGS TO DO
2.6.4. MEDITATE
2.6.5. JOURNAL
2.6.6. TAKE A BATH OR SHOWER
2.7. IN OUR WORLD TODAY ITS THE SIMPLE THING THAT HELP US RECONNECT WHAT ISM OST VALUBLE.
2.7.1. RECONNECT WITH NATURE, RECONNECT WITH JOY, AND RECONNECT WHAT IS MOST IMPORTANT ABOUT YROUSELF
3. CHAPTER 21: GET GROUNDED
3.1. 1 NATURE
3.1.1. WE RARELY TOUCH THE GROUND, TREE, OR A SOURCE OF NATURE.
3.1.2. IMPACT!
3.1.2.1. SCIENTIST ARE DIVCORVERING THAT HTIS IS HAVING A HUGE IMPACT ON OUR HEALTH
3.1.3. 21st CENTURY
3.1.3.1. HUMANS ALWAYS HAD A CONSTNATN INTERACTION WITH TEH EARTH (WALKING, HUNTING, GATHERING, WATER, ETC)
3.1.4. INFLAMMATION
3.1.4.1. TOUCHING THE EART MAY BE THE BIGGEST KEY TO ELIMNATION OUR ISSUES WITH CHORNIC INFLAMMATION
3.1.5. GROUNDING
3.1.5.1. THE EFFECTS OF THIS ELECTRON ARE HAVING HUGE IMPACTS ON OUR PERFONRAMCE, HEALTH, AND HEALING.
3.1.5.1.1. IT'S SHOCKING
3.1.6. EARTHING MAT (UNDER DESK)
3.1.6.1. FREE ELECTRONS RIGHT FRMO THE EARTH RIGHT TO YOU
3.1.7. GROUNDING TECHONOLOGIES PLAY A VITAL ROLE IN THE SUCCES OF ATHELETES
3.1.7.1. THEY SLEEP BETTER, LESS PAIN, MORE ENERGY, AND RECOVER FASTER
3.1.7.1.1. STRENGHTETING FEET, INPROVING BRAIN POSITION AND SENSES, FLEXIBLITY, AND MOVEMENT OF YOUR FEET
3.2. 2 GROUND YOURSELF 10 MINS A DAY
3.2.1. VITAMIN G
3.2.1.1. YOUR DAILY INTERACTION WITH THE EARTH
3.2.2. BEAHC
3.2.2.1. LOTS OF PEOPLE SLEEP BETTER ON THE BEACH BECAUSE THE GET A NATURAL RESPONSE OF SOMEONE WHO FINALLY GETS IN CONNECT WITH EARTH AGAIN
3.2.2.1.1. NO COINCIDENCE YOU FALL ASLEEP MORE AMAZING AT THE BEACH
3.2.3. MORE THE BETTER
3.2.3.1. THE MORE YOU GROUND, THE MORE CAN BENEFIT BECAUSE YOU ARE YOUR MOST NATURAL ELECTRIC STTE WHEN CONNECFTED TO THE EARTH
3.2.4. BEING BAREFOOT IS A GREAT PRACTICE FOROVERALL HEALTH
3.2.4.1. DO IT
3.2.4.1.1. VITA MIN G
3.2.5. ALSO HELPS WITH JET LAGG
3.2.5.1. BRING YOUR EARTHING WITH YOU EVERYWHERE YOU GO AND YOU 'LL GET GREAT SLEEP
3.2.6. DONT HAVE TO GET IT PERFECT, IT'S ABOUT MAKING PROGRESS
4. CHAPTER 20: DRESS FOR THE OCCATION
4.1. PYJAMA AS A MENTAL TRIGGER
4.2. GET COLD IN BED, SO DRESS OF LAYERS.
4.3. ALSO, DO NOT HAVE THIGHT PYJAMAS.
4.3.1. LOOSE SO YOU'RE FLOW OF LYMPHATEHETIC SYSTEM CAN GO
4.4. MOST COMMON IS THIGHT SOCKS!
4.5. MORE DANGE ROUS FOR WOMAN (BRAS)
4.6. LOOSER UNDERWEAR
4.7. WEAR CLOTHES THAT FEEL GOOD
4.7.1. CLOTHES CAN EVEN HAVE AN IMPACT ON YOUR HEALTH!!! (LOOSE)
4.7.1.1. LET YOUR BODY FREE
4.8. REAP BENEFIT OF SLEEPING NUDE WITH APRTNER (FEEL GOOD HORMONE)
5. CHAPTER 19: USE BODYWORK THAT WORKS
5.1. 1 TAKE A MASSAGE!
5.1.1. MASSAGE
5.1.1.1. MASSAGE IS A LIKE A SECRET KEY TO UNLOCKYING YOUR SYMPATHETHC (FIGHT OR FLIGHT) NERVOUS SYSTESMS AND ACTIVATING YOUR (REST AND DIGEST) NERVOUS SYSTEM
5.1.2. DO NOT UNDERESTIMATE MASSAGE FOR A GREAT SLEP
5.1.2.1. VERY POWERFUL
5.1.3. BENEFITS:
5.1.3.1. NORMALIZE BLOOD PRESSURE
5.1.3.2. REDUCDE INFLAMMATORY, PAINS,
5.1.3.3. IMPROVED MOBILITY AND SYMPTONS OF ANXIETY AND DPRESSION
5.1.3.4. REDUCTION IN MIGRAINES AND HEACHES
5.1.3.5. IMRPVOED DIGESTION
5.1.3.6. REDUCFTION OF STRES HOMRONES
5.1.3.7. IMPROVED SIMMUNE SYSTEM FUNCTION
5.2. 2 WEEKLY HABIT
5.2.1. WEEKLY MASSAGES SHOWED TO HAVE SUBSTANTIAL EFFECTS
5.2.1.1. IT SHOULD BE REALLY A NECESSITY
5.2.2. MASSAGE HAS A DEEP RICH HISTORY FOUND IN CHINE, EGYPT, INDIA, JAPAN, ROME AND GREECE
5.2.3. MOTNHYL MEMEBRESHIP
5.2.3.1. SO YOU CAN ALSO TRYING OUT NEW THINGS OF MASSAGES UNTIL YOU FIND THE ONE WHO CLICKS
5.2.4. GIVE PROGRESSIVE MUSCLE RELAXATION A SHOT
5.2.4.1. YOUR MUSCLE ARE PROBABLY NOT RELAXED
5.2.5. THERE ARE MANY OTHER TOOLS YOU CAN USE FOR SELFMASSAGE AT HOME, FOAM ROLLERS BALLS, ETC.
5.2.5.1. OR PARTNER HANDS. MAKE IT A NIGHT RIAUL TO JUST GET A COIPLE OF MINUTES OF BODY WORK IN TO DESTRESS FROM THE DAY
6. CHAPTER 18: BE EARLY TO RISE
6.1. 1 EARLY RISE
6.1.1. BUT WAKING UP DURING THE EARLY PART OF THE DAY SETS THE TEMPLATE FOR A GREAT NIGHT'S SLEEP
6.1.2. OUR BODY CLCOKS ARE OUT OF ORDER AS SLEEP AND WAKE TIME CONSTNATLY FARY FROM ONE NIGHT TO THE NEXT
6.1.2.1. CONSISTENCY
6.1.3. LACK OF CONSISTENCY IS REALLY THE BIGGEST ISSUE OF THEM ALL
6.1.4. EARLY BIRDS
6.1.4.1. EARLY BIRD ARE ALSO MROE PROACTIVE, DO WELL IN BUSINESS, ANTICIPATE PROBLEMS BETTER, MINIMUZE THEM MORE EFFECTIVELY AND CHANGE ADAPS QUICKER
6.1.4.1.1. IF YOU FIND IT DIFFICULT OT TAKE UP EARLY, TAKE GRADUAL 15 MINUTE INCREMENTS OFF YOUR WAK-UP TIME TUNTIL YOU GET TO YOUR DESIRED DESTINATION
6.1.5. 1 GET EXCITED. HAVE SOMETHIGN TO DO BEFORE THE NEXT MORNING (MED, YOGA, WRITE,R EAD, PPROJECFT).
6.1.6. 2 JIMP OUT OF BED, SAY : " YES I AM ALIVE". SERIOUSLY, JUMP OUT IT WORKS.
6.1.7. 3 PUT YOUR ALARM ACROSS THE ROOMS, GGET INTO THE HABIT OF STRAIGHT GOING INTO THE BATHROOM AND PEE ONCE YOU'VE TURNED IT OFF.
6.2. 2
6.2.1. SENSES
6.2.1.1. WHEN GET OUT BED, TAKE A TEA FOR SMEEL, TOUCHM,A ND ALIVE THE SENSES.
6.2.2. DRINK A HUGE WATER OF GLASS, AKA AN INNER BATH
6.2.3. TURN ON SOME GOOD MUSIC AND OPEN THE CURAINTS, LIGHT! THIS WILL GET YOU STIMULATED AND START YOUR DAY WITH A REAL MOMENTUM
6.2.4. GET UP WHEN THE SUN RISES
6.2.5. " FOR EARLY TO BED, AND EARLY TO RISE WILL MAKE A BEAR HAPPY, AND HEALTHY, BESIDES "
6.2.6. GO TO BED WITHIN 30 MINUTES OF THE SAME TIME EACH NIGHT AND WAKE UP AT THE SIME TIME
6.2.7. CONSISTENY SLEEP SCHEDULE IS IMPORTANT FOR YOUR HEALTH (WEEKENDS!!!-NO)
6.2.8. GO TO BED EARLY TO GET MORE 'MONEY TIME' .
6.2.8.1. BETWEEN 10PM AND 2AM (PHSYICAL AND MENTAL REJUVENATION, REPAIR AND ACTIVITY, AND HOMRONAL BALANCES, PLUS SLEEP MORE THIGHT)
7. CHAPTER 17: USE SMART SUPPLEMENTATION
7.1. CHAMOMILE
7.1.1. TREAT SKIN DISORDER / INFLAMATION BUT ALSO AS A ASLEEP AID AND OTHER HEALTH BENEFITS (RELAX MUSCLE, NEROVOUS SYSTEMS AND SETS YOU UP FOR A GOOD NIGHT SLEEP)
7.1.1.1. EXCELENT TEA BEFORE BED
7.2. KAVA KAVA
7.2.1. DRINK FROM IFJI, HELPS IMPROVE SLEEP QUALITY AND TIME NEEDED TOS LEEP (EVENING RITUA;)
7.3. VALERIAN
7.4. THESE ^ WILL INFLUENCE PEOPLE DIFFERENT SO TEST THEM OUT. DIFFERNIATES
7.5. MELATONIN...
7.5.1. ITS A HORMONE, SO BE CAREFUL. IT WCOMES WITH GREATES RISK
7.6. AVOID MELATONIN OR AT LEAST TRY OTHER THING FIRST
7.7. ONLY USE MELATONIN TO REESTABLISH A NORMAL SLEEP PATTERN AFTER A TIME ZONE CHANGE FROM TRAVEL OR A TIME CHANGE DUE TO DAYLIGHT SAVING TIME!!!
7.8. IT CANT BE STRESSED ENOUGH THAT ALL THE OTHER STRATEGIES IN THIS BOOK ARE RECOMMENDEDBEFORE SUPPLEMENTATION
7.8.1. AND NEVER TAKE SLEEP MEDICATION WITH ALCOHOL
7.9. STRONGEST OF TREE HEBS AND MOST RECOMMENDED.
8. CHAPTER 16: CALM YOUR INNER CHATTER
8.1. 1 MEDITATION
8.1.1. INNER CHATTER = THINKING ABOUT, WHERE, WHO, WHY WHAT AND HOW ON THEIR LIFE
8.1.2. USE: MEDITATION
8.1.2.1. IT WILL FEEL GOOD (HORMONE), LOWER STESS (CORTISOL), EVEN REDUCE INFLAMATTION, ALSO INCREASE PREFORAMNCE (WORK PERFORMANCE, PRODUCIVITY, EMMORY, AND FOCUS), PLUS IT WILL BENEFITS HEALTH AND SLEEP (BETTER QUALITY OF LIFE).
8.1.3. BETA WAVES
8.1.3.1. NORMALE WAKEFUL STATE
8.1.4. ALPHA WAVES
8.1.4.1. TRULY RELAXED (MEDITAITON BEGINS)
8.1.4.1.1. SUBC
8.1.5. THETA WAVES
8.1.5.1. DEEP MEDITAITON, LIGHT SLEEP
8.1.6. DELTA WAVES
8.1.6.1. DEEP, DREAMLESS SLEEP
8.1.7. ^^^^ THIS IS ONE OF THE MAIN REASONS WHY MEDITATION WORKS
8.1.8. BREATH IS THE KEY
8.2. 2 MINDFULNESS
8.2.1. BREATHE, DEEP. RELAX, AND REMEMBER HOW POWERFUL YOU ARE TO CHANGE YOUR STATE
8.2.2. MINDFULNESS IS REALLY ABOUT NOTICING AND TUNINNG INTO THINGS IN HERE AND NOW
8.2.3. YOU CAN DO A MIDNUFULNESS MEDITATION IN EVERYTHING
8.3. 3 PRACTICE
8.3.1. ER/MR
8.3.1.1. BEST TIME FOR MEDIATION IS WHEN YOURE ALREADY CLOSE TO THE ALPHA AND THETA BRAINWAVES, LIKE BEFORE SLEEP OR AFTER WAKING UP
8.3.2. EXECUTE ON BRAIN WAVES
8.3.2.1. IF YOU EVER WAKE UP TOO EARLY AND HAVE TROUBLE GETTING TO SLEEP JUST LIE AND YOUR BED AND PRACFTICE RBEATHIGN MEDITAITON TO PUT YOUR BRAIN TO THE ALPHA AND / OR THETA STATE TO MIMIC SOME OF THE BENEFITS OF THE SLEEP YOU WOULD NORMALLY BE MISSING OUT ON
8.3.3. IF YOU DECIDE TO MEDITAITON AT NIGHT TRY DOING IN BEFORE GOING TO BED, NOT IN BED!
8.3.3.1. USE BED ONLY FOR SEX/SLEEP
8.3.4. USE GUIDED MEDTATIONS IN THE BEGINNING WHEN STARTING OUT
8.3.5. IF YOU DO WANT TO PRACTICE. IN BED
8.3.5.1. DO THE SHIFT FOCUS BREATHING FROM TOE TO HEAD (5SECS OUT, 5 SECS IN, 5 SECS HOLD)
8.3.6. PIEKEREN (DAVE)
8.3.6.1. WORRYING ABOUT GETTING ENOUGH SLEEP ON OCCASION AND STRESSING OUT OVER IT ISN'T HELPING ANYBODY
8.3.6.1.1. IF YOU ARE FRUSTRATED/ANGRY (!) THEN JUST GIVE YOURSELF PERMISSION TO GET OUT OF BED AND JOURNAL OR READ (WITH RIGHT LGHTING).
8.3.6.1.2. ALSO, SEGMENTED SLEEP, 3-4 HOURS, WAKE, 3-4 HOURS IS ESSENTIELLY PART OF HUMAN EVOLUTION. THOUGHT HITS MIGHT BE SOMETHIGN TO EASY MY MIND KNOWING THAT YOU ARE OKAY
9. CHAPTER 15: PLAY YOUR POSITION
9.1. 1 IMPORTANT POSITIONINING
9.1.1. FUNCTION OF SLEEPING PSOITIONS
9.1.1.1. YOUR SLEEPING POSITION IS KEY FOR BLOODFLOW,S TAIBLITY, HORMONE PRODUCTION, JOINS, OXYGEN AND BREATHING, MUSCULAR AND HEALIGNG, HEART FUNCTION BLOOD PRESSURE AND DIGESTION/METABOLISM
9.1.2. ENERGY
9.1.2.1. IF YOU'RE SLEEPING IN A POSITION THAT COMPROMISES YOUR BODYS ABILITY TO FUNCTION AND RECOVER, IT DOESN'T MATTER HOW MANY HOURS OF SLEEP YOU'RE GETTING OU STILL FEEL SHIT THE NEXT DAY
9.1.3. ONE OF THE MOST IMPORTANTS FACETS OF THE SLEEPING POSITION IS THE INTEGRITY OF YOUR SPINE
9.1.4. USE A HUGE PILLOW IS A MISTAKE (OR A LOT)
9.1.5. USE A WORN-OUT MATRESS IS EVEN WORSE
9.1.5.1. RESEARCH INDICATES THAT 70 MILLION AMERICANS SUFFER FROM SLEEP-RELATED PAIN. SO...
9.1.5.2. INSTEAD OF WAKING UP REFRESHED THEY WAKE UP WITH ACHES AND PAINS DUE TO O THE TMATRESS THEYVE BEEN SLEEPING ON
9.1.6. 7 YEARS OF USE IN MATRESS = REPLACE
9.1.7. SHOULDER LEAN IS GOOD FOR MY POSITION, CONSCIOUSLY MAKE THE EFFORT TO LIE IN THIS POSITION (HABIT) AND MOVE IT FORWAD.
9.2. 2 BED
9.2.1. BUYING
9.2.1.1. NEXT TIME YOU BUY AND MAKE THE DECISION OF A MATRESS BE SURE TO FOLLOW THE RECOMMENDATIONS ON THE SITE SLEEP SMARTER BONUS!
9.2.1.1.1. NON TOXIC, NONOFF GASSING, AND HIGH LEVEL OF RESILIENCY
9.2.2. TALK TO PARTNER ABOUT YOUR INTENTIONS WITH SLEEP!
9.2.3. START
9.2.3.1. START OF THE NIGHT IN YOUR IDEAL SLEEP PATTERN AND BE CONSCIOUS. TAKES TIME!
10. CHAPTER 14: GO EASY ON THE BOTTLE
10.1. THERES A STRONG EVIDENCE IN THAT DRINKING LATE IN THE EVENING IS MORE PROBLEMATIC FOR WOMEN
10.2. PISSING AND ALC
10.2.1. OBVIOUS INTERRUPOPTIONS FOR SLEEP WHEN DIRNKING ALCOHOL IS GOING TO THE TOILET.
10.2.1.1. INTERRUPTING THE SLEEP PATTERN
10.3. BALANCE
10.3.1. YOU CAN AHVE FUN OF COURSE, BET GET YOUR PROIRITIES IN ORDER TAKE CORE OF THE THINGS THAT ARE MOST IMRPOTANT SO THAT YOU CAN EJOJY TIME TIME WITH YOUR FRIENDS AND FAMILY EVEN MORE
10.4. !!!
10.4.1. WRAP UP THE DRINKS AT LEAST 3 HOURS BEFORE HITTING THE SACK.
10.4.1.1. HAPPY HOUR, INSTEAD OF AN ALL NIGHT-BENDER!
10.5. TAKE NAPS (DRUNK DRIVING = SAME AS FATIGUE DRIVING) WHEN DRIVING
10.5.1. JUST PULL THE CAR OVER
10.6. WATER
10.6.1. TO HELP NULLIFY THE EFFECTS OF THE ALCOHOL FASTER, YOU NEED TO DRINK MORE WATER TO HELP FLUSH OU T THE METABOLIC WASTE PRODUCTS LEFT BEHIND
10.7. HANGOVER
10.7.1. HAVE AN 8 OUNCE (250) ML GLASS OF WATER WITH EVERY DRINK SO THAT YOU'LL EEL LIKE A GENIUS THE DAY AFTER WITHOUT A HANGOVER
11. CHAPTER 13: LOSE WEIGHT AND DON'T FIND IT AGAIN
11.1. 1 WEIGHT-LOSS
11.1.1. FAT AND SLEEP
11.1.1.1. ONE OF THE MOST OVERLOOD PROBLEMS WITH GETTING GREAT SLEEP IS HAVING TOO MUCH BODY FAT ON YOUR FRAME
11.1.1.1.1. DISTRUPTS STRESS TO INTERNAL ORGANS, NERVOUS SYSTEMS AND INTERSUPTS OTHER SYSTEMS (ENDOCRINE)
11.1.2. REASONS TO LOSE WEGIHT IS TO SLEEP BETTER! (HIGH STRESS LEVEL)
11.1.3. LIFE AND HRMONES
11.1.3.1. ITS WHAT GOING ON WITH YOUR HORMONES THAT MATTERS MOST AND WHEN YOUR HORMONES ARE IN ORDER, YOUR LIFE SEEMS IN ORDER
11.1.4. RESPONSBILITY
11.1.4.1. YOU HAVE A HUGE IMPACT ON WHAT YOUR HORMONES ARE DOING EVERY MOMENT OF YOUR LIFE
11.1.5. FAT AND SLEEP PROBLEMS
11.1.5.1. EXTRA WEIGHT IS A CONTRIBUTOR TO SLEEP PROBLEMS AS SLEEP APNEA, DAYTIME FATIGUE, INSOMNIA, RESTRELESS/INTERRUPTED SLEEP
11.1.6. REDUCING BELLY FAT IS THE BEST INDICATOR TO IMPROVE SLEEP
11.1.6.1. CHANGING YOUR DIET
11.2. 2 FAT
11.2.1. USA
11.2.1.1. 18 MILLIONS US CITIZENS HAVE SLEEP PROBLEMS (APNEA) AND MORE HAVE SEVERER ORGAN STRESS AND BREATHING PROBLEMS BECAUSE OF THEIR WEIGHT
11.2.1.1.1. ESPECIALLY IN NECK AND TRUNK AREA
11.2.2. YOU DON'T WANT TO LOSE WEIGHT, YOU WANT TO LOSE FAT!
11.2.3. KNOW YOURSELF
11.2.3.1. WE ARE ALL UNIQUE, AND UNDERSTANDING THIS IS ONE OF THE MOST CITRIICAL COMPONES OF WHAT WORKS AND WHAT DOESN'T FOR WEIGHT-LOSS
11.2.3.1.1. !!!
11.3. 3 OVERATING (USA)
11.3.1. REAL FOOD OR NOT?
11.3.1.1. IF YOU DONT KNOW HERE IT'S FROM, NO REAL FOOD.
11.3.1.2. IF IT COMES THROUGH A DRIVE-THRU WINDOW, NO REAL FOOD.
11.3.1.3. IF THERE ARE MORE THAN FIVE IGNREDIENTS ON, NO REAL FOOD.
11.3.1.4. IF THE EVEN HAS A LIST OF INGREDIENTS ON IT, NO REAL FOOD.
11.3.1.5. IF IT HAS A MASCOT OR YOU GET A SPECIAL TOY FOR BUYING IT, NO REAL FOOD.
11.3.2. IF YOU REALLY NEED TO HAVE SOMETHING CLOSED TO BEDTIME, HAVE A HIGH-FAT, LOW CARB SNACK!
11.3.2.1. KEEPS YOUR BLOOD SUGAR LOW AND HAVE YOU WAKE UP ENERGIZED IN THE FOLLOWING DAY
11.3.3. WORST THING (ESPECIALLY OBESE PEOPLE - BECAUSE OF CORTISOL) IS EATING RIGHT BEFORE BEDTIME...
11.3.4. GIVE YOUR BODY A SOLID 90MINTES (MORE=BETTER_ BEFORE HEADING TO BED AFTER EATING
11.3.5. NUTRIENT DEFICIENCY WILL LEAD TO PERSISTENT OVERETING (WHICH WILL LEAD TO POOR SLEEP AND OVERALL HEALTH)
11.3.5.1. !!!
11.3.6. SO WHEN CONSTANTLY OVEREATING, YOUR BODY IS CRYING FOR MORE NOURISHMENT
11.3.7. HAVE YOUR FIRST MEAL OF THE DAY BE AN EPIC ONE!!! START YOUR DAY OFF SMART
11.3.7.1. KEEP INSULIN DOWN THROUGH THE FIRST APART OF THE DAY
11.3.7.1.1. REAL FOOD, SUPERFOODS, AND HEALTHY FAT SUPPLEMENTS
11.4. 4 VICIOUS CYCLE
11.4.1. BEING OVERWEIGHT OR OBESE IS A DOUBLE-EDGED SWORD.
11.4.1.1. SLEEP PROBLEMS CAN CONTRIBUTE TO OBESITY, AND OBESITY CONTRIBUTE TO SLEEP PROBLEMS
11.4.2. SLEEP DEPRIVATION IS CALLED ' THE ROYAL BEAUTY TO OBESE" FOR A REASON!
12. CHAPTER 11: TRAIN HARD (BUT SMART)
12.1. 1 EXERCISE
12.1.1. VIRAL FOUNTAIN OF YOUTH = EXERCISE
12.1.1.1. ANTI AGING HORMONE
12.1.2. EXERCISE CAN BE AMAZING FOR YOU.
12.1.2.1. IT'S ESSENTIAL TO BEING THE HEALTHIEST VERSION OF YOURSELF
12.1.3. BUT WHEN PLACED ON TOP OF STRESS IT CAN LEAD TO SOME SIGNICIATINT PROBLEMS
12.1.3.1. !!
12.1.4. PEOPLE WHO EXERCISE AT 7 AM SLEPTL ONGER AND HAD A DEEPER SLEEP
12.1.4.1. THIS IS SO IMPRESSIVE AND A HUGE LEVERAGE POINT IF OYURE INTERESTED IN A ONGER LIFE AND A BETTER BODY
12.1.5. HORMONIAL CHANGES YOUTH (ALCOHOL ETC)
12.1.5.1. YOUR BODY CHANGES BECAUSE YOUR HORMONES CHANGE (TRANSFORMATION BETWEEN 6 AND 16 YEARS E.G.)
12.1.6. COLLEGE TIMES
12.1.6.1. REEARCH SHOWS THAT THOSE BEHAVIORS IN COLLEGE (SLEEP, ALC) ACTUALLY ACCELERATE YOUR AGAING AND SPEED UP THE DATE THAT YOUR YOUTH AND VITALITY SLIP OUT OF YOUR HAND
12.1.6.1.1. SUDDENLY NO ENERGY, SICK MORE OFTEN, MORE ACHNES AND PAINS, RID OF WEIGHT, ETC (LATE TWENTIES)
12.1.7. MORE IS BETTER
12.1.7.1. EXERCISING 20 MINS VS 100 MINS IS A HUGE DIFFERENCE!!!!
12.2. 2 BODY
12.2.1. SMART EXERCIS IS GOOD BUT ONLY IF YOUR BODY IS ALLOWED TO ADAP (I.E., GET THE SLEEP YOU NEED)
12.2.2. RUNNING LONG DISTANECES RADIALL INREASE MUSCLE LOSS
12.2.2.1. DONT RUN FOR FAT-LOS, GO DO IT BECAUSE IT 'S MEDITTIVATE BUT NOT ANYTHING ELSE (LONG ESPECIALLY)
12.2.3. LIFT HEAVY WEIGHTS!
12.2.3.1. 30MINS A WEEK: DORP IN BODY FAT, IMPROVED HEALTH, AND GETTING THE SLEEP HER EQUIRES
12.2.4. EXERCISE IS ABOUT GETTING GREAT SLEEP
12.3. 3 EXERCISE AND SLEEP
12.3.1. GOOD SLEEP QUALITY WITH EXERCISE REGIMENS MEANS: - 55% IMPROVEMENTS IN SLEEP ONSET LATENCY (FALLING ASLEEP FSATER) - 30% DECREASE IN THE TOTAL WAKAE TIME DURING REST - 18% INCREASE IN TOTAL SLEEP TIME - 13% INCREASE IN SLEEP EFFICIENCY (SLEEP QUALITY)
12.4. 4 SERIOUS
12.4.1. USAIN BOLT SLEEPS 10 HRS A DAY
12.4.1.1. BODY DOESNT CHANGE FROM TRAINING ALONE, IT CHANGES BASED ON THE QUALITY OF SLEEP YOU GET
12.4.2. DOING JUST A FEW MINUTES OF ANY SPORTS WONT INTEREFERE WITH YOUR TRAINING LATTER ON THE DAY
12.4.2.1. SO JUST DO THE 7 AM SEVEN WORKOUTS
12.4.3. BENEFITS MORNING AM WORKOUT
12.4.3.1. LIKE, THE CLINICALLY PROVEN BENEFITS OF ACITIVT YIN HT MOENINRG ARE JST TOO GOOD TO PASS UP!
12.4.4. STRENGHT TRAINING IS OBVIOUSLY MORE IMPORTANT!!!
12.4.5. SCHEDULE
12.4.5.1. IF YOU ARE REALLY SERIOUS ABOUT HEALHT, THEN SET A PERSONAL EXERCISE APPOINT AND SLEEP TIMES IFRST, THEN SCHEDULE EVERYTHING ELSE AROUND IT
12.4.6. SLEEP EXERCISE IS ALLIGNED
12.4.6.1. ITSN OT ONLY THATE EXERCISE IMPAT YOURS SLEEP BUTA LSO SLEEP PIMAPOCT YOUR EXERCISE
12.4.6.1.1. POOR NIGHT SLEEPS LEDS TO LESS FREQUENT AND SHORTERS WORKOUT THE NEXT DAY (STUDY)
12.4.7. MAKE SURE YOU'RE LFITING WEIGHT AT LEATS TWICE A WEEK
12.4.7.1. TO ACCELARET FAT LOSS FROM YOUR WOROUTS
12.4.8. SUPPORT
12.4.8.1. WHEN CHANGING YOUR BODY AND YOUR HEALTH NOT EVERYBODY MIGHT BE SUPE SUPPORTVE, SO GET CONNECTED WITH EPOPLEW HO ARE ON THE ASME PATH AS YOU
13. CHAPTER 12: GET YOUR " FRIENDS " OUT OF YOUR ROOM
13.1. 1 BRAIN
13.1.1. DELTA WAVES REMAINED DESPRESSED FOR MORE THAN 1 HOUR AFTER THE PHONE TURNED OFF
13.1.2. PHONE AND BRAIN
13.1.3. TUMOR BECAUSE OF PHONE
13.1.3.1. PERCENTAGES OF GETTING THIS SKYROCKET IF YOU USE PHONE MORE
13.1.4. EMF's ARE CAUSING OUR BODYS MELATIONIN TO BE WHACK (electromagnetic fields)
13.1.5. MELATONIN IS ALSO A ANTI-CANCER HORMONE
13.1.6. DONT KEEP CELL PHONES AROUND YOU BODY NEEDLESSLY AND COMMUNICATE THIS TO YOUNG PEOPLE AS WELL
13.1.7. GET ELECTRONICS OUT OF THE BEDROOM (ALL! - AIRCOS, TV'S, ETC)
13.1.8. ALL OF THESE ELECTRONICS RADIOATION THAT IS DISTURPING YOUR SLEEP
13.2. 2 PHONE
13.2.1. SEX LIVES IMPROVE BY 200% IF YOU DONT HAVE A TV IN THE ROOM
13.2.2. YOU WILL BE ALSO SUPIRSED HOW MUCH A LITTLE EXTRA LOVE AND COMMUNICTION CAN O
13.2.2.1. WHEN DICUSSING GETTING THE TV OUT OF BED!
13.2.3. AT LEAST 6 FEET AWAY FROM BED
13.2.4. USE EMF SHIELDING BED LIINING (99,7 PRECENT EFFECTIVENESS)
13.2.5. KEEP YOUR PHONE IN NAOTHER ROOM WHEN YOU SLEEP!
14. CHAPTER 10 GET BLACKED OUT
14.1. 1 MELATONIN
14.1.1. MELATONIN HAS BEEN PROVEN TO:
14.1.2. - IMPROVE IMMUNY SYSTEM FUNCTION
14.1.3. - NORMALIZE BLOOD PRESSURE
14.1.4. - REDUCE THE PROLIFERATION OF CANCER CELLS AND TUMOR GROWTH (LEUKEMIA INCLUDED)
14.1.5. - ENHANCE DNA PROTECTION AND FREE RADICAL SCAVENGING
14.1.6. - DECREASE RISK OF OSTEOPOROSIS, PLAQUES IN THE BRAIN (ALZHEIMERS)
14.1.7. - ALLEVIATE MIGRAINES AND OTHER PAIN
14.1.8. - IMPORVE THRIOID FUNCTION, INSULIN SENSITIVITY, AND WEIGHT REDUCTION
14.2. 2 LIGHT
14.2.1. LONGEVITY
14.2.1.1. NOT GETTING ENOUGH SLEEP AND NOT SLEEING IN DARKNESS WILL AGE YOU FASTED AND SUCK AWAY YOUR VITALITY
14.2.2. SLEEP EXPERTS SUGGEST THAT YOUR TOOM IS SO DARK THAT YOU CAN NOT EVEN SEE YOUR HAND IN FRONT OF YOUR FACE
14.2.2.1. !!!
14.2.3. SLEEPING IN DARKNESS ENHANCES EYE SIGH (OR CAUSES KIDS NOT TO HAVE GLASSES)
14.2.4. BLUE LIGHT IS THE FARHEST END OF THE SEPCTRIUM, WHILE RED OCCURS AT THE LOWERST END (TEMPERATURE)
14.3. 3 LUX (LUMINANCE)
14.3.1. 0,00001 LUX starlight
14.3.2. 0,00002 LUX airglow
14.3.3. 0,27 to 1,0 LUX full moon on a clear night
14.3.4. 3,4 LUX Twilight
14.3.5. 50 LUX Family living room lights
14.3.6. 80 LUX Office buidling light, toilet lights,
14.3.7. 100 LUX Very dark overcast day
14.3.8. 320 to 500 LUX Office/work light
14.3.9. 400 LUX Sunrise or sunset ona clear day
14.3.10. 1000 LUX Typical TV studio lighting
14.3.11. 10.000 to 25000 LUX Full Daylight (not direct sun)
14.3.12. 32.000 to 100.000 LUX Direct sunlilght
14.4. 4 LIGHTS
14.4.1. CANDLES
14.4.2. THE ALARM CLOCK STARING AT YOU OUT
14.4.3. SALT LAMPS CAN PRODUCE A SMALL AMOUNT OFH EALTH-GIVING NEGATVE IONS
14.4.4. BLACK CURTAINS
14.4.4.1. ONCE YOU HAVE BLACK OTU CURTAINSYOU MAY FIND THAT THERE IS STILL SOME LIGHT THAT SNEAKS IN. ROLL UP A BLANKED OR TOWEL TO COVER UP THAT AREA
14.4.5. GETTING RID OF TEH LIGHT POLLUTION IN YOUR BEDROOM IS A HUGE KEY TO GETTING THE MSOT PEACEFUL AND REJUVENATING SLEEP POSSIBLE
15. CHAPTER 9 HAVE A BIG "O"
15.1. GOOD SLEEP ALSO LEADS TO GOOD SEX
15.2. SLEEP DEPRIVATION CAN INCREASE YOUR RISK OF ERECTILE DYSFUNCTION
15.3. OUR ABILITY TO HAVE AND GIVE ORGASMS IS TIGHTLY LINKED TO OUR HEALTH AND WELL-BEING
15.4. THE LARGEST SEX ORGAN IF THE VITAL ROLE IS THE BRAIN
15.5. COMMUNICATION IS ALWAYS KEY IN THIS AREA.
15.6. NUTRITION AND EXERCISE ARE ALSO A CRITICAL PART OFS UPPORTING YOUR SEXUAL HEALTH
15.7. GET PHYSICAL. PUT SOME WORK IN 'O'
15.8. 14% MORE LIKELY OF SEXUAL ACTIVITY AFTER A GOOD SLEEP
15.9. FIND OUT WHAT YOUR LOVES LIKES AND FIND OUT WHAT YOU LIKE
15.9.1. SHARE
16. CHAPTER 8: CREATE A SLEEP SANCTUARY
16.1. HUMANS ARE CREATURES OF HABIT AND HABITAT.
16.1.1. THE HUMAN BRAIN IS ALWAYS LOOKING FOR PATTERNS SO THAT IT CAN AUTOAMTE BEHAVIOR BASED ON OUR ENVIROMENT
16.1.1.1. MYELIN
16.1.1.1.1. MUSCLE MEMORY
16.2. BEDROOM
16.2.1. THE ENVIROMENT YOU CREATE IN OYUR BEDROOM, AND THE THINGS YOU DO IN YOUR BEDROOM, CAN HAVE A SIGNIFCANT IMPACT ON THE QUALITY OF SLEEP YOU GET
16.3. WORK
16.3.1. ON BIG TAKEWAWAY POINT IS THAT BRINGING YOUR OFFICE WORK TO BED WITH YOU CAN BE OE OF THE MOST OFFENSIVE SLEEP CRIMES YOU CAN COMIMIT!
16.4. FRESH AIR IS IMPORTANT
16.5. SOUND
16.5.1. THE SOUND OF RUNNING WATER CAN ACTUALLY HAVE AN IMPRESSIVE EFFECT ON PEOPLE WHO HAVE A HISTORY OF SLEEP PROBLEMS
16.6. PLANT LIFE
16.6.1. THERE ARE SO MANY GREAT EBENFITS THAT YOU CAN GET FROM HAVING PLANTS IN HOME THAT IT'S JUST TOO MUCH TO IGNORE!
16.6.2. ENGLISH IVY
16.6.2.1. #1 AIR FILTERINING PLANT
16.6.3. PERENNIAL SNAKE PLANT
16.6.3.1. RELEASES OXCYSEN DURING NIGHT
16.7. MAKE YOUR BEDROOM A SACRED PLACE WHERE PEACE, CALM, AND RELXATION ARE OVERFLOWING
17. CHAPTER 7: FIX YOUR GUT TO FIX YOUR SLEEP
17.1. 1 FOOD
17.1.1. THE FOOD THAT YOU EAT CAN DRAMATICALLY IMPAC TTHE QUALITY OF SLEEP THAT YOU GET
17.1.2. IS THAT SEROTNONIN, AND THE HEALTH OF YOUR DIGESTION, CAN IMPACT YOUR BRAIN AND SLEEP MORE POWERFULLY AN ALMOST ANYTHING
17.1.3. THE GUT CONTAINS MORE THAN 400 TIMES MORE MELATONIN
17.1.4. FAST FOOD KEEPS YOU UP AT NIGHT (LITERALLY)
17.1.5. SLEEP DEPRIVATION
17.1.5.1. SLEEP DEPRIVATION HAS BEEN PROVEN TO LEAD TO POORER FOOD CHOICES AND OVEREATING, WHICH BOTHES SERVE TO KEEP THE UNFIRENDLY BACTERIA IN CONTROL
17.1.6. DIET SODA
17.1.6.1. DIET SODA IS EVEN WORSE THANR EGULAR SODA - IN TERMS OF WHAT IT DOES TO YOUR MICROBIOME AND METABOLISM
17.1.6.1.1. IT CAN BREAK YOUR METABOLISM
17.2. 2 SUPPLEMENTS
17.2.1. VITAMIN C
17.2.1.1. LES VITAMIN C EQUALS TO MORE WAKING UP AND MORE SLEEP ISSUES
17.2.1.1.1. KIWI STRAWBERRY, CITRUS, PAPAYA, BELL PEPPERS, GREAN LEEFS
17.2.2. TRYPTOPHAN
17.2.2.1. CRUCIAL NUTRIENT BECAUSE OF BODYS SEROTNIN PRODUCTION
17.2.2.1.1. TURKEY, CHICKEN, EGGS, SWEETP OTATOES, CHIA SEEDS, HEMP SEEDS, BANAS, PUMPKIN SEEDS, ALMONDS, YOGHURT, AND LEAFY GREENS
17.2.3. POTASSIUM
17.2.3.1. MAY BE HELPFUL FOR THOSE WHO AHVE TROUBLE STAYING ASLEEP.
17.2.3.1.1. BANANAS (SUGAR!), POTATOES, BROCCOLI, MIUSHROOMS, AND AVOCADOS (GUATAMOLE!)
17.2.4. CALCIUM
17.2.4.1. STUDY SHOWED THAT IT WAS LINKED TO REM DISTURBANCE (IF LOW ON CALCIUM)
17.2.4.1.1. KALE, COLARD GREENS, MUSTARD GREENS, SARDINES, SEA VEGGIES, AND SESAME SEEDS
17.2.5. VITAMIN D
17.2.5.1. NATURAL SUNLIGHT
17.2.5.1.1. SWORDISH, SALMON, TUNA, MACKEREL, SHIITAKE MUSHROOMS, AND OYSTERS.
17.2.6. OMEGA 3'S
17.2.6.1. CAN HELP YOU GET TO DEEPER SLEEP, MORE RESTFUL SLEEP.
17.2.6.1.1. CHIA SEEDS, PUMPKINS SEEDS, HEMP SEEDS, WALNUTS!, HALIBUT, SALMON, AND FLAX SEEDS.\
17.2.7. MELATONIN
17.2.7.1. SOME FOODS EVEN CONTAIN LOW AMOUNTS OF MELATONIN.
17.2.7.1.1. TART CHERRIES, WALNUTS, GINGER, ASPARAGUS, OR PINEAPLES (LEADER), TOMATOES, BANANAS, ORANGES.
17.3. 3 MORE SUPLLEMENTS
17.3.1. VITAMIN B
17.3.1.1. THIS ESSENTIAL VITAMINS HELPS BODY STRESS AND RELAX NERVOUS SYSTEMS
17.3.1.1.1. BANAAS, YOGHURT (SGAR FREE AND ORGANIC), CASHEWS, PEANUT BUTER, ALMONDS, AVOCADOS, FISH, TOMTOES, SPINACH, SWEET POTATOES, SEA VEGGIES, EGGS
17.3.2. PROBIOTICS AND PREBIOTICS
17.3.2.1. ARE ESSENTIALLY COMPOUNDS THAT AID THE GROWTH OR ACTIVITY OF PROBIOTICS WITHIN YOUR SYSTEMS
17.3.2.1.1. SAUERKRAUT, KIMCHI, PICKLES, MISO, YOGHURT, KEFIR, KOMBUCHA
17.3.2.1.2. ARTICHKOES, RAW GARLICS, RAW AND COOKED ONIONS, DANDELION GREENS, AND ASAPARGUS
17.3.2.1.3. AND KOMBUCHA
17.3.3. ZORG GOOD VOOR JEZELF
17.3.3.1. DO YOUR BEST TO AVOID POTENTTIALLY GUT DAMAGING CHECMICALS THAT CAN HINDER SERTONIN AND MELATONIN PRODUCTION
17.3.3.1.1. STRIVE TO EAT ORGANIC, LOCALLY GROWN, UNPROCESSED FOODS FOR TEH BULK OF YOUR DIET
17.4. 4
17.4.1. MAGNESIUM (!)
17.4.1.1. ANTI-STRES MINERAL. HELPS BALANCE BLOOD SUGAR, OPTIMIZE CIRCULATION AND BLOOD PRESSURE, RELAX TENSE MUSCLES, REDUCE PAIN AND CALM THE NERVOUS SYSTEMS
17.4.1.1.1. IMPROVING MAGNESIUM LEVELS WILL INCREASINGLY REDUCE BOYS STRESS AND THE QUALITY OF YOUR SLEEP
17.4.1.2. GETS DEPLETED FRMO BODY RATHER FAST (BECAUSE OF ITS MANY FUNCTIONS)
17.4.1.2.1. PEOPLE WITH DEFICIENCY IN MANGESIUM ARE TWICE AS LIKELY TO DIE PREMATURELY.
17.4.1.3. SUPPLEMENTATION MAY NOT BE THE BEST WAY TO GET A LARGE PERCENTAGE OF MAGNESIUM IN AS IT IS LOST IN THE DIGESTIVE PROCESS
17.4.1.3.1. TAKING MORE DOESNT WORK BECAUSE MAGNESIUM PULLS MORE WATER TO YOUR BOWELS (MAY REUSLT IN PEEING YOURSELF)
17.4.1.4. QUALITY IF EVERYTHING WHEN IT COMES TO MAGNESIUM
17.4.1.5. APPLY IT ONTO YOUR SKIN
17.4.1.5.1. ANYWHERE WHERE YOU ARE SORE
17.4.1.5.2. CENTER OF YOUR CHEST
17.4.1.5.3. AROUND YOUR NECK & SHOULDERS (WHERE MANY PEOPLE CARRY A LOT OF THEIR STRESS)
17.4.1.5.4. --> SPRAY IT ON LIBERALLYA ND MASAGE IT IN. FOUR TO SIX XSPRAYS PER AREA IS A GREAT BASELINE TO GO WITH
17.4.1.6. GREENY LEAFY VEGGIES, SEEDS LIKE PUMPIN AND SESAME, AND SUPERFOODS LIKE SPIRULINA AND BRAZIL NUTS
17.4.1.6.1. CAN PROVIDE VERY CONCETRATED SOURCES OF MAGNESIUM FOR YOU
18. CHAPTER 6: GET TO BED AT TIME
18.1. MONEY TIME
18.1.1. 10:00 PM TO 2:00 AM MOST BENEFICIAL SLEEP TIME
18.2. A SHORT SLEEP DEBT, BY ONE NIGHT OF POOR SLEEP, CAN BE CLEANED UP BY YOUR BODY RATHER NICELY WITH GOOD SLEEP, GOOD NUTRITION, AND SMART EXERCISE TO HELP MOVE THINGS ALONG
18.3. THINK ABOUT WHAT YOU'RE GAINGIN WITH MORE MONEY TIME SLEEP RATHER THAN WHAT YOU MIGHT BE MISSING ON!
18.4. TO GET THE HIGHEST QUALITY SLEE POSSIBLE YOU WANT TO AIM FOR GETTING TO BED WITHIN A FEW HOURS OF IT GETTIN DARK OUTSIDE
18.4.1. HUGE HORMAL ADVANTAGE
18.4.1.1. IN WINTER SLEEP VERY EARLY, IN SUMMER YOU HAVE A BIT OF PERMISSION TO STAY UP LATER AND ENJOY THE WEATHER A LITTLE MORE
18.5. TO MAKE YOUR MORNINGS BETTER AND MORE ENERGETIC, SETTING YOUR ALARM SO THAT IT GOES OFF ACCORANCE WITH THESE SLEEP CYCLES INSTEAD OF THE STANDARD ' HOURS OF SLEEP' .
18.5.1. TOTAL OF 7 1/2 HOURS OF SLEEP IS BEST
18.5.1.1. MORE REFRESHED WHEN WAKING UP. INSTEAD OF INTERRUPTING A SLEEP CYCLE.
18.6. USE THESE SLEEP HACKS FOR THE FORCES OF GOOD, AND YOUR BODY WILL PAY YOU BIG DIVIDEND IN RETURN
19. CHAPTER 5: BE COOL
19.1. TEMPERATE OF OUR BODIES HAVE A VERY STRONG IMPACT ON OUR ABILITY TO SLEEP
19.2. AROUND
19.2.1. 15 DEGREES CELCIUS
19.3. IF ITS TOO HIGH YOUR BODY WILL GET A CHALENGE TO ACUTALLY FALL ASLEEP
19.4. WORRY AND STRESS OVER SLEEPING IS HIGHER WHICH LIKELY CONTRIBUTED TO THEIR INCREASE OF BODY TEMPERATURE
19.5. IF YOU HAVE TROUBLE FALLING ASLEEP TRY TAKING A WARM BATH 1 1/2 , 2 HOURS BEFORE BED! (USE FOR KIDS).
19.6. ROCK SOCKS IN BED!
20. CHAPTER 4: CAFFEINE CURFEW
20.1. 1 COFFEE
20.1.1. RIGHT BEFORE BEDTIME HAVING A CUP OF COFFEE IS JUST AS BAD AS HAVING IT AS MUCH AS 6 HOURS BEFORE BED
20.1.2. CAFFEINE IS SLOW SLEEP KILLER!
20.1.2.1. VICIOUS CIRCLE
20.1.3. CAFFEINE HAS VERY LONG-TERM EFFECTS (STAY UP TO DAYS)
20.1.4. CAFFEINE PROVOKES TWO SLEEP HORMONES: ADRENALINE AND CORTISOL
20.1.5. TEA HAS ONE THIRD (1/3) OF COFFEE CAFFEINE.
20.1.6. CAFFEINE FRMO DIFFERENT SUBSTANTS IMPACTS THE BODY DIFFERENTLY
20.1.7. COACHING
20.1.7.1. THE ACCOUNTABILITY OF HAVING SOMEONE CHEER YOU UP IF YOU ARE EVER STUCK IN YOUR LIFE IS VERY POWERFUL. ALLOW PEOPLE TO SUPPORT AND BELIEVE IN YOU. NEVER EVER UNDERESTIMATE
20.2. 2 CAFFEININATED DRINKS
20.2.1. STOP BEFORE 2.00PM, EVEN EARLIER!!!
20.2.2. STRATEGY
20.2.2.1. CAFFEINE CAN BE USED STRATIGECALLY TO ENHANCE METABOLISM, INCREASE ALERTNES AND FOCUS, AND EVEN IMPROVE LIVER FUNCTION.
20.2.2.2. OR: GO 2 DAY ON, 3 DAYS OF
20.2.2.2.1. OR: 2 MONTHS ON, 1 MONTH OFF
20.2.3. 3 DAY
20.2.3.1. IF YOU'RE HEALTHY A NONADDICTED PERSON USING CAFFEINE IT CAN BE CLEARED FROM YOUR SYSTEM NICELY AFTER 3 DAYS. WHEN YOU HAVE IT AGAIN, YOU'LL NOTICE THE SAME BENEFITS AS YOU DID DURING THE INITIALS DAYS OYU USED IT
20.2.4. GO FULL ON AS NEEDED.
20.2.4.1. SO MUST DAYS IGNOTE IT, WITHOUT CAFFEINE. BUT WHEN YOU NEED IT GO FULL INTO IT. " I NEED IT " MEANS WHEN YOU HAVE A BIG PROJECT, HAVE A PERFORMANCE, OR SOMETHING THAT IS REALLY IMPORTANT (BUT SHORT IN DURATION). USE A CAFFEINE BOOST.
21. CHAPTER 3: AVOID SCREENS BEFORE BEDTIME
21.1. 1. BLUE LIGHT
21.1.1. CUTTING OUT SCREEN TIME AT NIGHT IS LIKELY THE NUMBER 1 THING YOU CAN DO TO IMPROVE SLEEP QUALITY IMMEDIATELY
21.1.2. BLUE LIGHT IS TENACIOUS, AND WHAT IT'S DOING TO YOUR SLEEP IS REALLY OUT OF THIS WORLD
21.1.2.1. !
21.1.3. IPAD USERS TOOK LONG TO FALL ASLEEP, FELT LESS SLEEP AT NIGHT, AND HAD SHORTER REM SLEEP COMPARED TO BOOK READERS
21.2. 2.
21.2.1. DOPAMINE
21.2.1.1. ELECTRONICS/NOTIFICATIONS IS LIKE INSTANT GRATIFICATION
21.2.1.2. EXPLAINS HOW WE GROWN-UPS CAN BE AS TIES TO OUR DEVISES AS CHILDREN WITH THEIR FAVORITE TOYS
21.2.1.3. DOPAMINE IS TIED TO MOTIVATION AND ALERTNESS, WHEREAS SEROTONIN IS TIED TO CONTENTMENT AND RELAXATION
21.2.1.4. BALANCING THESE NEUROTRANSMITTERS AND YOUR HORMONES IS A HUGE PIECE TO GETTING AMAZING SLEEP AT NIGHT
21.3. 3. POWER TIPS
21.3.1. OFF ALL SCREEN AT LEAST 90 MINS BEFORE BED
21.3.1.1. BOOK
21.3.1.2. TALK WITH FAMILY
21.3.1.2.1. HAVING A CONVERSATION AND SHOWING AFFECTION IS VITAL TO OUR LONG-TERM HEALTH AND WELL-BEING
21.3.2. OR USE BLUE LIGHT BLOCKING APPS/GLASSES
21.3.3. NO NOTIFICAITONS
21.3.3.1. IF YOU WANT TO GET THE BEST SLEEP POSSIBLE AND TAKE BACK CONTROL OF YOUR BRAIN TURNINIG OF AS MANY VISUAL AND AUDITORY CUES AS YOU CAN WILL BE AN INSTANT GAME CHANGER
22. CHAPTER 2: GET MORE SUNLIGHT DURING THE DAY
22.1. 1 SEROTONIN, MELATONIN, CORTISOL
22.1.1. SEROTONIN IS INFLUENCED BY OUR DIET, OUR ACTIVITY LEVEL, AND ITS ALSO INFLUENCED BY THE AMOUNT OF NATURAL SUNLIGHT YOU GET
22.1.2. TYPICAL INDOOR LIGHTING IS 100 X LESS BRIGHT HAN OUTDOOR LIGHT ON A SUNNY DAY
22.1.2.1. EVEN A CLOUDY DAY DELIVERS 10 X MORE BRIGHTNESS THAN INDOOR LIGHTNING
22.1.3. REMEMBER, THE PRODUCTION AND SECRETION OF MELATONIN IS HEAVILY AFFECTED BY LIGHT EXPOSURE
22.1.4. THE REALITY IS, CORTISOL ISNT BAD AT ALL
22.1.4.1. CORTISOL AND MELATONIN HAVE A SOMEWHAT OF AN INVERSE RELATIONSHIP
22.2. 2 LIGHT EXPOSURE
22.2.1. BETWEEN 6:00 AM AND 8:30 AM EXPOSURE TO SUNLIGHT IS MOST BENEFICIAL!
22.2.2. AT LEAST HALF AN HOUR HAS BEEN SHOWN TO PRODUCE THE MOST BENEFIT
22.2.3. NEAR A WINDOW IS ALSO FINE (LUNCH)
22.2.4. EXPOSING YOURSELF TO LONG PERIOD OF SUNLIGHT DIRECTLY ON YOUR SKIN THROUGH A WINDOW SHOULD PROBABLY BE AVOIDED JUST TO BE SAFE
22.2.5. SUNGLASSES INHIBIT THE NATURA;L EXPOSURE OF LIGHT YOU NEED TO ASSURE HEALTHY SLEEP (AND HORMAL SECRETIONS)!
22.2.5.1. TRULY UV PROTECTIVE IS OK... (SNOW BASED WINTER SPORT)!
22.2.5.1.1. BUT JUST KEEP A HEALTHY WAY TO FIND BALANCE BETWEEN SUNGLASS ON/OFF.
23. CHAPTER 1 KNOW THE VALUE OF SLEEP
23.1. HIGH QUALITY SLEEP FORTIFIES YOUR
23.1.1. IMMUNE SYSTEM,
23.1.2. BALANCES YOUR HORMONE,
23.1.3. BOOSTS YOUR METABOLISM,
23.1.4. INCREASE YOUR PHYSICAL ENERGY,
23.1.5. AND IMRPOVES THE FUNCTION OF THE BRAIN.
23.2. BAD SLEEP WILL MAKE YOU DUMBER
23.2.1. AND CRAVE SUGARY THINGS YOUR BODY IS TRYING TO COMPEL YOU TO GET THAT GULCOSE BACK IN THE BRAIN AS SOON AS SPOSSIBLE. ITS A BUILT-IN SURVIVAL MECHANISM
23.3. THE HUMAN BRAIN IS THE MOST POWERFUL STRUCTURE ON THE PLANET
23.4. WHEN YOU ARE TIRED, YOU ARE NOT YUORSELF
23.4.1. AT LEAST NOT THE BEST VERSION OF YOURSELF
23.5. POOR SLEEP VS ALC/DRUGS
23.5.1. POOR SLEEP QUALITY (STUDY) SHOWS THAT IT WAS EQUAL TO BINGE DRINKING AND MARIJUANA USE IN DETERMINIGN ACADEMIC PERFORMANCE
23.6. #1 POWER TIP : SCHEDULE
23.6.1. WHE YOU KNOW YOU HAVE A BIG TASK, PROJECT, OR EVENT COMING UP, PULL OUTA CALENDER AND PLAN AHEAD HOW YOU CAN GET YOUR IDEAL NUMBER OF SLEEP HOURS IN.
23.7. #2 POWER TIP : LOVE SLEEP
23.7.1. START SEEING IT AS A SPECIAL TREAT FOR YOURSELF (SOMETHING TAHT YOU 'GET TO' DO, NOT 'HAVE TO' DO) AND LOVE THE ENTIRE PROCESS. START LETTING GO OF THE STRESS SURROUNDEING SLEEP AND ALLOW YOURSELF TO ENJOY IT.
23.7.1.1. YOU WORK HARD ENOUGH IN YOUR LIFE AS IT IS. TREAT YOURSELF TO SOME INCREDIBLE SLEEP. YOU DESERVE IT ;)
24. CHAPTER 0 INTRODUCTION
24.1. 1 LACK
24.1.1. STUDIES HAVE SHWON THAT JUST ONE NIGHT OF SLEEP DWEPRIVATION CAN MAKE YOU AS INSULSIN RESISTNT AS A PERSON WITH TYPE 2 DIABETES...
24.1.2. LACK OF SLEEP IS A HUGE PROBLEM
24.1.3. SLEEP DEPRIVATION IS DIRECTLY RELATIED TO AN INABIITY TO LOSE WEIGHT
24.1.4. POOR SLEEP
24.1.4.1. THEY FOUND THAT MEN WITH POOR SLEEP WERE ALSO TWICE AS LIKELY TO HAVE A HAERT ATTACK AND UP TO 4 TIMES MROE LIKELY TO AHVE A STROKE
24.1.4.1.1. HEART DISEASE IS ONE OF THE BIGGEST KILLERS IN THEW ORLD
24.2. 2 DEFINE SLEEP
24.2.1. NUMBER US
24.2.1.1. AS IT STANDS, 60 PERCENT OF THE PEOPLE IN THE US SAY THAT THEY HAV EDIFFICULT SLEEPING EVERY NIGHT
24.2.2. GENES (NO)
24.2.2.1. OUR GENES ARE NOT DIRECTLY ON CONTRL OF YOUR HEALTH, APPAEREANCE, AND PERSONALITY AS MANY OF US ONCE BELIEVD.
24.2.2.1.1. ITS A BLUEPRINT
24.2.3. POOR SLEEP AND STRESS OFTEN COME HAND IN HAND
24.2.4. A GOOD LAUGHT AND A LONG SLEEP ARE TWO OF THE BEST CURES FOR ANYTHING!
24.2.5. YOU'RE NOT HEALTHY UNLESS YOU'RE SLEEP IS HEALTHY!
24.2.6. SLEEP IS DEFINED AS
24.2.6.1. NATURAL PERIODIC STATE OF THE REST FOR THE MIND AND BODY, IN WHICH TEH EYTES USALLY XLOSE AND CNOSCIOUSNESS IS COMPELTELY OR PARTIALLY LOST, SO THAT THERE IS A DECREASE IN BODILY MOVEMENT AND RESPONSIVE NESS TO EXTERNEL STIMULI
25. FOREWORD
25.1. SLEEP SUFFERS?
25.1.1. GROUCHY
25.1.2. RELATIONSHIPS SUFFER
25.1.3. PRODUCTIVITY DECLINES
25.1.4. CORTISOL GOES UP
25.1.5. EAT MORE (MORE BELLY FAT)
25.1.6. RISK OF CANCER
25.1.7. RISK ON DEIABETES, HEART DISEASES, ETC.
25.2. SLEEP IS GOOD?
25.2.1. BENEFITS OF SLEEP/HEALTH RISKS
25.2.1.1. LONGEVITY
25.2.1.2. LOWER RISK OF ALZHEIMER DISEASES,BETTER MEMORY
25.2.1.3. STRONGER BONES
25.2.1.4. DECREASED PAIN
25.2.1.5. FASTER RATE OF WEIGHT-LOSS
25.2.1.6. HORMONAL BLANCE
25.2.1.7. LOWER RISK ON CANCER
25.2.1.8. ENHANCED FUNCTION OF IMMUNE SSYTEM
25.2.1.9. FEWER ACCIDENTS
25.2.1.10. DECREASE RISK OF STROKE
25.2.1.11. BETTER RELATIONSHIPS
25.2.1.12. EMOTIONAL REGENARATION
25.2.1.13. BETTER SKIN HEALTH AND MORE YOUTHFULL APPAERANCE
25.2.2. ITS THE THOUGH TIMES THAT CAN SOMETIMES BRING OUT THE BEST IN US
25.2.3. MOVEMENT. EXERCISE IS GOOD FOR AN HUOR BUT WHAT ABOUT THE REST OF THE 23 HOURS. STAY IN MOTION
25.2.4. SLEEP IS THE FORCE ULTIPLIER. IT WILL MAGNIFY THE RESULTS YOU GET FROM YOUR FOOD AND MOVEMENT IN THE MOST AMAZING WAY IF YOU ALLOW IT TO.
25.2.5. YOUR SLEEP QUALITY AND THE QUALITY OF YOUR LIFE GO HAND IN AHND
25.3. SLEEP & HEALTH
25.3.1. TAKING SLEEP MEDICATION, EVEN JUST 20 PILLS A YEAR, HAS BEEN SHOWN WITH INCREASED MORTALITY (DEATH)
25.3.2. MOST HORMONE PRODUCTION IN YOUR SLEEP
25.3.3. SLEEP CAN MAKE OR BREAK YOUR ABILITY TO LOSE WEIGHT, AGE SLOWLY, PREVENT CANCER, AND PERFORM AT A HIGH LEVEL
25.3.4. THE BATTLE WITH SLEEP IS FOUGHT ALONE...
25.3.5. OUR SLEEP QUALITY IF HEAVILY INFLUENCED BY OUR DIET, EXERCISE, STRESS LEVEL,AA ND MANY OTHER LIFESTYLE FACTOS (24HRS)
25.3.6. YOU ARE WHAT YOU EAT ATE
25.3.7. YOUR BODY LITERALLY REQUIRES MOVEMENT IN ORDER TO HEAL ITSELF
25.3.8. THREE PILLARS OF HEALTH:
25.3.8.1. RIGHT NUTRITION
25.3.8.2. RIGHT EXERCISE
25.3.8.3. RIGHT SLEEP
25.3.9. THERE IS ALWAYS AN OPPORTUNITY TO TURN THINGS AROUND
25.4. AUTOHORS PREFACE
25.4.1. 1 HEALTH
25.4.2. 2 SLEEP