#726 - Shawn Stevenson - How To Hack Your Sleep With These Habits
Jan 1, 2024
01:51:30
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American nutritionist Shawn Stevenson shares habits to improve your sleep, discusses the impact of poor circadian rhythm on mental health, explores the importance of electrolytes and cultural influences on food choices, emphasizes the role of evening routine on sleep and relationships, and explores the significance of nutrient timing and external voices in shaping behavior.
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Quick takeaways
Optimizing sleep routines and implementing simple habits can lead to immediate improvements in sleep quality and overall well-being.
Eating meals together, especially dinner, has psychological and physiological benefits, promoting healthier eating habits and reducing obesity and eating disorders in children.
Key nutrients found in certain foods, like dark cherries and salmon, directly impact sleep quality and brain health. Prioritizing real food sources in the evening can optimize sleep.
Establishing a routine that supports winding down before bed, such as limiting light exposure and engaging in relaxing activities, is crucial for promoting quality sleep.
Deep dives
The Importance of a Good Night's Sleep
Improving sleep quality is crucial for overall health and longevity. Poor circadian rhythm is linked to mental health issues. Taking steps to optimize sleep routines, such as implementing simple habits and eating sleep-supportive foods, can lead to immediate improvements. Research shows that sleep deprivation can result in weight gain, particularly belly fat. Hormonal imbalances, specifically lower testosterone levels, are associated with inadequate sleep. Prioritizing sleep can positively impact metabolic health, gene expression, and overall well-being.
The Power of Human Connection at the Dinner Table
Eating meals together, especially dinner, has profound psychological and physiological benefits. The dinner table serves as a powerful unifier, elevating oxytocin levels and switching the body into the rest-and-digest mode. Research shows that regular family meals lead to higher intake of whole foods, lower intake of ultra-processed foods, reduced obesity and eating disorders in children, and better stress management in adults. Establishing a dinner routine that fosters connection, conversation, and enjoyment can significantly enhance overall health and well-being.
The Role of Nutrition in Sleep Quality
Key nutrients found in certain foods directly impact sleep quality. Dark cherries, particularly rich in melatonin, can promote deeper sleep. Salmon, high in omega-3 fatty acids, supports brain health and aids in optimal sleep. Consuming natural, whole food sources of these nutrients can provide greater benefits compared to synthetic supplements. It is essential to balance nutritional needs and prioritize real food sources in the evening to optimize sleep.
Creating an Evening Routine and Balancing Light Exposure
Establishing a routine that supports winding down before bed is crucial for optimal sleep. It is recommended to limit light exposure, particularly blue light emitted by screens and artificial lights, at least one to two hours before sleep. Wearing blue light-blocking glasses can help minimize the negative effects of light pollution. Engaging in relaxing activities such as reading a book, having meaningful conversations, or participating in intimate connections with loved ones can further enhance the evening routine and promote quality sleep.
Creating a Healthy Microculture
It is important to create a microculture in our households that makes health easy and supports healthy habits. This involves focusing on our relationships with family and friends, as well as intentionally creating an environment that promotes wellness. By controlling the controllables within our own homes, we can make health a priority and set a positive example for those around us.
The Alarming State of American Health
According to recent data, a large percentage of American adults suffer from chronic diseases, with many having multiple conditions. The majority of American adults are not metabolically healthy, and the rates of obesity and overweight continue to rise. These health issues extend to children as well, with increasing rates of diabetes and obesity. Heart disease remains the leading cause of death, with Alzheimer's disease rapidly climbing the ranks. The importance of focusing on improving the overall health of individuals is crucial given these statistics.
The Influence of Food Packaging
Food packaging plays a significant role in our health, as certain chemicals found in plastics can disrupt our metabolism and contribute to weight gain. Bisphenol A (BPA) is one example of an obesity-causing agent found in many plastic containers and can interfere with hormone regulation. Additionally, chemicals such as glyphosate, commonly found in food due to extensive use in agriculture, have been shown to impact our health. Awareness and choices in food storage containers can help mitigate the negative effects of these chemicals.
Taking Back Control of Palate and Food Choices
To counter the influence of processed foods, it is crucial to take control of our palate and prioritize real, nutritious foods. Our biological response to flavor is designed to guide us towards the nutrients our bodies need. However, the food industry has manipulated this response by creating hyper-palatable processed food that leads to overeating and neglects essential nutrients. By choosing whole foods, creating delicious homemade meals, and being mindful of the quality and variety of ingredients, we can reclaim control over our food choices and create a healthier relationship with what we eat.
Shawn Stevenson is an American nutritionist, bestselling author, and podcaster.
You spend more time asleep than any other activity, and yet no one teaches you how to do it properly. Thankfully there are some simple routines, hacks, foods and habits you can implement to improve your sleep and longevity immediately.
Expect to learn if poor circadian rhythm is responsible for the modern mental health crisis, the most important habits to improve your sleep routine, how to get the best sleep of your life, the number one determining factor of how to live longer, how to fall asleep faster and stay asleep longer, the best foods for sleep, the healthiest ways you should be storing your food and much more…
