Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success: A Longevity Book

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

Chamomile: This herb has been used for thousands of years to treat everything from skin disorders to heart disease to inflammation.

Go to bed within 30 minutes of the same time each night and wake up at the same time each day.

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.

It’s critical to understand that your body requires you to supply it with the raw materials it needs to rebuild itself. If you don’t provide your body with those nutrients to regenerate those tissues, then how in the world can it do its job?

This explains why Harvard researchers recommend using dim red lights at night. According to their data, “Red light has the least power to shift circadian rhythm and suppress melatonin.”

You can find more information on my favorite topical magnesium, Ease Magnesium, in the bonus resource guide at sleepsmarterbook.com/bonus.

Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.

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