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

Studies show that exposure to room light during usual hours of sleep suppresses melatonin levels by more than 50 percent. That’s not good!

Mindfulness is really about noticing and tuning in to things in the here and now.

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

the best breakfast option for most people is to go with some protein (like eggs, steak, or salmon), veggies (cooked and/or raw), and some healthy fats (like avocado, coconut, olives, or nuts and seeds).

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

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

when you make a real decision about something, you cut away the possibility of anything happening except that thing.

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.