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

(1) establish a regular bedtime and wake-up time, even on weekends, (2) go to bed only when sleepy and avoid sleeping on the couch early/mid-evenings, (3) never lie awake in bed for a significant time period; rather, get out of bed and do something quiet and relaxing until the urge to sleep returns, (4) avoid daytime napping if you are having diffi

Go to sleep at the same time each night after a calm, deliberate wind down—no television, heavy exercise, big meals, or other high stimulation before bed. Your sleep requirements will vary according to lifestyle circumstances (early airplane flights, etc.) but establishing a solid foundation of excellent habits is essential. Don’t be afraid to take

Sleep is sacred—it keeps your hormones healthy, helps your brain better regulate your emotions, and can even help you lose weight. Sleep is also when your brain cleans itself, offering a free power-wash every night thanks to the newly discovered glymphatic system. We can optimize sleep and the glymphatic system with a high-fiber, low-carbohydrate d

A couple of key scientific findings point the way. The first is that sleep is more important than food. You can go a week without eating and the only thing you’ll lose is weight. Give up sleep for even a couple of days and you’ll become completely dysfunctional.