You can check out the cooling pads we recommend in the Sleep Smarter bonus resource guide at sleepsmarterbook.com/bonus.

I’m a huge advocate of drinking a big glass or two of water first thing in the morning. I call this an inner bath. This will replenish your hydration levels that went down while you were sleeping, help your body to clear out metabolic waste products, and give you a sensory stimulation to help wake up your body.

Researchers tracked the sleep patterns of participants who worked out at three different times: 7:00 a.m., 1:00 p.m., or 7:00 p.m. What they discovered was that people who exercised at 7:00 a.m. slept longer and had a deeper sleep cycle than the other two groups. In fact, the morning exercisers had up to 75 percent more time in the reparative “deep

Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a person with type 2 diabetes.

Have you ever wondered where weight goes when you lose it? Research has found that some of the weight is expelled through water and some through heat, but a big portion of it is eliminated by your breath. Cesar Millan is the Dog Whisperer, but we are all, in fact, fat whisperers.

Here we have one of the biggest secrets to long-term fat loss: Keep insulin down through the first part of your day.

bananas,

Approximately 95 percent of your body’s serotonin is located in your gastrointestinal tract, which comes as a surprise to most people. Serotonin production doesn’t just magically happen on its own. It’s influenced by your diet, it’s influenced by your activity level, and it’s also influenced by the amount of natural sunlight you get.

While walking, you can notice the feel of the ground under your feet, or even breathe deeply, syncing your breath with your steps.