Shawn Stevenson is a bestselling author and creator of The Model Health Show, featured as the #1 Nutrition and Fitness podcast on iTunes. A graduate of The University of Missouri – St. Louis with a background in biology and kinesiology, Shawn went on to be the founder of Advanced Integrative Health Alliance, a successful company that provides Wellness Services for both individuals and organizations worldwide. Shawn is also a dynamic keynote speaker who has spoken for TEDx, universities, and numerous organizations with outstanding reviews.
1. Exercise early. The time of day that you exercise can significantly influence your sleep quality. Researchers at Appalachian State University found that participants who exercised in the morning spend more time in the deepest, most anabolic stages of sleep, have more efficient sleep cycles, sleep longer, and had 25 percent greater drop in blood pressure during the evening—which means their fight or flight nervous system is relaxed and turning off.
2. Limit your devices. This might be the biggest challenge to our sleep and wellness in our modern times. If we are on our devices at night, Harvard researchers have confirmed that the blue light spectrum coming from our devices is sending information to our brains suggesting that it’s daytime.
3. Create a good sleep environment. It’s important that we do this intentionally because of our neuro associations. If you intend to go to bed, but you are used to watching TV or working in your bedroom, you will have circuits firing in your brain telling you it’s time to do those things rather than sleep.