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

the neuro-association you want to have with your bed is sleep

when your prefrontal cortex starts to shut down, if you’ve ever had a potato chip, if you’ve ever had sugary cereal, if you’ve ever had ice cream, your brain knows that it can find a quick source of glucose in those things and shuttle it back to where it is needed.

Green leafy veggies, seeds like pumpkin and sesame, and superfoods like spirulina and Brazil nuts can provide very concentrated sources of magnesium for you.

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

It’s been shown that human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10:00 p.m. to 2:00 a.m. This is what I call money time.

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

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.”

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

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