Podcast

The Key to POWERFUL Sleep for Ultimate Human Performance with Shawn Stevenson

44 comments

Interested in learning how to build a life and business around doing what you love? So am I. Let’s connect.

I’m going to take a wild guess that you already know that sleep affects how well you function.

You’re also probably aware that sleep quality is part of the equation (not just quantity).

But did you realize that what time of day you go to bed, what you do for the two hours leading up to that, and what you do when you wake up have a big impact on your sleep?

Because I’m obsessed with learning how to optimize everything for greatness that I can, I’ve started paying more attention to the little habits in my life that can have big results.

So when I heard about today’s guest on The School of Greatness, Shawn Stevenson, I knew I had to get him on the show.

Shawn is not only a sleep expert and best-selling author, but he has spent the last ten plus years studying how to optimize all parts of your daily routine to help you function at maximum capacity.

He is a fountain of knowledge about everything from eating right to setting up your bedroom to how sex affects sleep!

I asked him a ton of questions and he gave helpful answers to all of them.

If you’re one of many who struggle to get quality sleep, Episode 122 is a must listen.

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The School of Greatness Podcast

Shawn Stevenson on The School of Greatness

“Sleep is something that our genes expect of us.”

Some questions I ask:

  • How important is hydration for your body to sleep and recover?
  • How does sleeping more and exercising less get you better fitness results?
  • Does coffee/caffeine in the morning help us or not?
  • What would the perfect sleeping and eating routine look like for a human?
  • What can you do if you’re having trouble falling asleep?
  • Does not having sex affect your sleep?
  • How is your room set up for good sleep?

In This Episode, You Will Learn:

  • Why cutting down on our sleep demolishes the rest of our work
  • Why quality of sleep is more important than quantity of sleep
  • How exercising early in your day helps you sleep better (even just 5 minutes)

“The change that happens within your body doesn’t happen while you’re at the gym. It happens while you are asleep.”

  • That cortisol is the arch-nemesis of melatonin
  • What kind of water we need to be drinking (and why water quality is so important)
  • What BPA is and how to avoid drinking it
  • Why kids have so much more energy than adults
  • Why we crave sugar when we are sleep-deprived
  • The difference between our willpower and our biology (and how to stack them both in your favor)

“If you don’t follow the rules of your body, you’re going to get pain.”

  • Why 10 pm is the optimal bedtime
  • How eating late at night effects your cortisol levels (and thus your sleep)
  • How you can get sleep benefits from meditation
  • Plus much more…

Continue Seeking Greatness:

Sleep Smarter Shawn Stevenson

Website | Twitter | Facebook

  • Check out Onnit and their optimal performance products. Use the code “greatness” to get 10% off your next order:

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Have you signed up for The School of Greatness Academy yet? This is my six-month online course and mastermind that will change your life and business. If you have what it takes, apply today! I want to see you make something great. 🙂

School of Greatness

You may also like these episodes:

Did you enjoy the podcast?

I’ve already taken several of Shawn’s tips to improve my sleep. Have you? If so, share your results in the comments below – and any other sleep tips you have found that work for you!

 “We are not just a product of our environment. We are creators of our environment.”

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38 comments
ErinHolliday
ErinHolliday

I loved this podcast (just got to it)!   I'm actually gonna lead a little group in talking about the tips next week!  It changed the way I arranged my whole day and I've gotten wonderful sleep the last 2 weeks! 

itsmusicalg
itsmusicalg

I relatively go to sleep around 9-10 pm and I feel like I can hop up at 2 am and go about my day... But typically I go back to sleep and wake up at 5... Then go to business ... From your podcast it makes it sound like I should go about my day at 2? Otherwise from then on its an on off sleep... Peace

CorentinF
CorentinF

Definitely a really interesting podcast, Shawn is really knowing what he's talking about. Thanks for this one !

Boom99
Boom99

Oh no, Snake Plant is also known as Mother-In-Law's Tongue..........in my bedroom?  Egads.......lol.

Boom99
Boom99

Shawn,

I have vivid, colorful dream.  I remember them.  Is that a sign of poor sleep?  

Please comment on the person with Sleep Apnea.  I sleep well with my CPAP.

ShawnModel
ShawnModel

@Boom99 This is a great question... There is a lot that is unknown about what the process of dreaming really serves. Most of the data points to memory processing, and sorting out data (problems, accomplishments, relationships, etc) via our subconscious mind. That said, I can't declare that your dreams are indicative of poor sleep. I can say that relying on the CPAP is excellent for short-term improved health, but it is not a long-term solution because it's not addressing the underlying cause of the apnea. Be sure to read and implement what you learn in Chapter 13 in Sleep Smarter. This will help you be able to get the sleep you deserve naturally. Take care! 

Boom99
Boom99

@ShawnModel @Boom99 

Thanks Shawn.  I don't have the book yet but I bet Chapter 13 talks about weight.  :-)

Boom99
Boom99

Yes Shawn,


Tang still exists.

ankurkkumar
ankurkkumar

Shawn and Lewis this has become one of my fav podcasts. Its really amazing

Love the calmness and coolness of Shawn.

Lewis,  its great that you try to ask each and every question from your listener's views so that all is clear to us.

I just have just few questions:

1. Green tea also contains caffeine so should I also stop drinking it before sleeping?

2. Also F.lux app and blublocker glasses should be used all the time or just after evening/before sleeping. If is useful to use the app and glasses all the the time or most of the time then I will use it accordingly.

3. I stopped using Plastic bottles for water sometime ago and started using Thermos bottle for it. Is it good for water and BPA free?


Anybody, please help me with my questions if you have the answers.


Thank you :)


ShawnModel
ShawnModel

@ankurkkumar I've got your answer my friend :-) and thanks so much for the awesome feedback.


1. Yes, it depends on your unique caffeine metabolism, but generally you'll want to have a curfew on green tea as well.

2. The glasses should ideally be worn only in the evening. You don't want to block out the photoreceptor benefits of the sun during the day by keeping your eyes covered. 

3. It depends on the type of bottle you are using. It could be anything from strong plastic to stainless steel. Anything that's not a BPA-free plastic should be avoided. BPA free bottles are ok, but glass and stainless steel are typically better options.

Take care!

ankurkkumar
ankurkkumar

@ShawnModel Thank you for clearing my all doubts Shawn.

Really appreciate what you have done and you are doing.


Thanks :)

my1life2design
my1life2design

Live. Love. Sleep! Thank you for the simplicity. Such great info & reminders. Thanks for spending the morning with me here in NorCal, Bay Area. Much appreciation for you both, @shawnmodel @lewishowes! @mrsfrancoise #lifedesigns

vittoria1
vittoria1

Great Interview! Thanks a lot! Cheers from Germany

KatieJohnson3
KatieJohnson3

Wonderful podcast, thank you! I just want to point out a few important clarifications – stage 1 and stage 2 of sleep are not the same as REM sleep. There are 4 distinct stages: stage 1 (falling asleep, that “in-between” stage), stage 2 (very important for athletics, muscle memory, and reaction time), stage 3 (deep sleep, formerly stages 3-4 but consolidated into one stage now referred to as slow wave sleep), and REM sleep (very important for memory and learning).  All the stages are very important and beneficial (not just slow wave sleep)! The only other thing I'd clarify is that sun conversion of “cholesterol” to vitamin D, while it is converting a cholesterol precursor to vitamin D, it’s not the same cholesterol we are talking about when we say someone has “high cholesterol” (e.g. LDL). Other than that, this information is gold and I appreciate you guys sharing it!

ShawnModel
ShawnModel

@KatieJohnson3 Katie thanks so much! You obviously know your stuff :) With your advanced knowledge, to clarify, there are actually up to 5 stages of sleep, all with distinct nervous system, endocrine system and brain wave activity (as you know). The 4 stages I described are for simplification based on my research and learning from dozens of sleep experts along the way. I could have even said 2 stages of sleep to simplify even more for the purposes of general conversation. And the vitamin D... I could have broken that down to the nth degree, but that's not what the average person wants nor needs to hear. You and I can geek out on that stuff all we want though :). So much respect and appreciation for you!

KatieJohnson3
KatieJohnson3

@ShawnModel @KatieJohnson3 Absolutely, and I mean no disrespect or pretension - just didn't want people thinking they could cheat on their REM or burn up high cholesterol with sun exposure alone :) Thanks for the work you do in promoting sleep! It really is the "dirty little secret" to success for those who choose to take advantage of it.

Jen Mavros
Jen Mavros

This was an AWESOME podcast! Buying Shawn's book, he's a wealth of knowledge! Thanks Lewis.

ankurkkumar
ankurkkumar

@LewisHowes Would love a podcast on this too ;) (Speed of implementation)

Kirit Pankhania
Kirit Pankhania

An awesome podcast

THANKS Lewis and Shawn

As with all information it's a question of implementation

Great tips and strategies become effective when applied consistently. Most people fail to take action.

Some brilliant simple to do tips. Highly recommend the early to bed and early to rise. And black out curtains.

Get your SS Vitamins too.

Thanks again

Kirit Pankhania x

mheishman
mheishman

Informative episode with powerful takeaways. Keep doing what you do Lewis, I appreciate the quality of people you interview and the information which they provide. It makes my days behind the dash driving from account to account feel productive and worthwhile.

ElizabethFeild
ElizabethFeild

I just want to extend my gratitude to both of you for making this QUALITY information free to us. There are so many things worth knowing in this world, hence everyone having a gift or specialty, and its comforting having this type of knowledge handed to me so that my focus isn't taken off of offering, practicing and getting to know more of my specialty. The kind of stuff that makes the world go round. Sincerely, grateful for you're time this morning. Both of you.

ShawnModel
ShawnModel

@ElizabethFeild Elizabeth, that was so powerful. Thank you for sharing that! I understand exactly what you mean, and I'm cheering you on in mastering your specialty and sharing your gifts with the world as well. Thanks again!

ankurkkumar
ankurkkumar

@LewisHowes Would love a podcast on this too ;) (Speed of implementation)

Michelle Betts
Michelle Betts

Susannah Brady, Lydia Sinclair, Karen Loy Previously Martin - saw this article, thought of you all...!

José Martin Juárez
José Martin Juárez

I'd always wondered why some of my friends homes smelled fresh. #snakeplant

lucrecer
lucrecer

Shawn's book is awesome and his podcast is great, too. I have learned so much from all of his awesome knowledge.

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  1. […] post The Key to POWERFUL Sleep for Ultimate Human Performance with Shawn Stevenson appeared first on Lewis […]

  2. […] For more information and links to the resources Shawn recommends, click here. […]

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