Want the best sleep of your life? Go to bed NAKED: Expert reveals the  10 easy ways to banish insomnia

  • Clinical nutritionist Shawn Stevenson has helped 3,000 people in the U.S.
  • He is testament to the powerful role sleep can play in transforming health
  • In his new book Sleep Smarter he sets out to improve your beauty sleep

You can’t beat a good night’s sleep. Few people understand this quite as well Shawn Stevenson, who is testament to the powerful role that sleep can play in transforming health.

Now a clinical nutritionist in the U.S., the 36-year-old has helped some 3,000 clients, including celebrities, turn around their lifestyles. 

And he reaches hundreds of thousands of people a month via his popular internet podcast, the Model Health Show.

As well as encouraging the right food, he offers his clients advice on any aspects of their lives that could affect their health. And a big part of that is sleep.

In his new book Sleep Smarter he sets out to give practical strategies to help people improve the quality of their sleep.

Now a clinical nutritionist in the U.S., 36-year-old Shawn Stevenson has helped some 3,000 clients, including celebrities, turn around their lifestyles

Now a clinical nutritionist in the U.S., 36-year-old Shawn Stevenson has helped some 3,000 clients, including celebrities, turn around their lifestyles

By doing this, he maintains, you will see a knock-on effect on everything — weight, health, appearance, your performance at work and level of success.

On the other hand, if you’re sleep deprived, it can contribute to diabetes, cancer, obesity, depression, memory loss and heart disease.

And poor sleep quality is equal to binge drinking and marijuana use in determining academic performance, according to a study by the American Academy of Sleep Medicine.

‘Unless you give your body the right amount of sleep, you will never have the body and life you want to have,’ says Shawn.

Yet we have become programmed to prioritise working harder over sleeping. Therefore Shawn says a good place to start is to make sleep a top priority, scheduling it into our diary as we would a big meeting.

It’s worked for him. Great-quality sleep every night helped turn Shawn from being 14 st 4 — with two herniated discs, an incurable bone disease and in constant pain — into a healthy and muscular 11 st 6 (he’s 5 ft 10).

It’s been an extraordinary transformation. After growing up in a deprived part of St Louis, Missouri, Shawn had had his sights set on getting into university with an athletics scholarship. 

But aged 15, during running practice, his hip broke with no warning.

Dozens of smaller injuries followed and aged 20, he was diagnosed with degenerative bone disease and degenerative disc disease in his back. 

This meant that his bones and spine were impossibly thin and could snap at the slightest impact. 

His spine, he was told, had deteriorated to the point where it resembled an 80-year-old’s.

Aged 20, Shawn Stevenson was diagnosed with degenerative bone disease and degenerative disc disease in his back

Aged 20, Shawn Stevenson was diagnosed with degenerative bone disease and degenerative disc disease in his back

Two slipped discs in his back put pressure on nerves, causing pain in his back and leg.

He is in no doubt that his lifestyle was a factor in his illness. Not only was his diet poor – full of processed food and fizzy drinks — but at that point sleep was ‘irrelevant’ to him. 

‘I was concentrating on university, and also working nights in a casino. I didn’t even think about sleep back then.’

But Shawn was simply told his condition was incurable, which set him on a downward spiral.

Persistent pain stopped him exercising and interfered with his sleep. He relied on medication including the arthritis drug Celebrex, and a combination of paracetamol and antihistamine.

‘I took it for the pain, but also to help me sleep,’ he says. ‘But it’s only pseudo sleep.’

Then one night, Shawn made a conscious decision to get well.

He quit his junk food habit, began to exercise again and, without consciously setting out to do it, improved his sleeping habits. Sure enough the weight soon fell off and he stopped all medication.

‘I then realised that once I could sleep I felt so much better. My mind worked better, my thoughts were clearer, I had more energy and my pain was dissipating.’

After nine months of exercising, a scan revealed that Shawn's two herniated discs had gone back to normal and he had regained the lost inch in his height

After nine months of exercising, a scan revealed that Shawn's two herniated discs had gone back to normal and he had regained the lost inch in his height

Nine months later, a scan revealed that his two herniated discs had gone back to normal and he had regained the lost inch in his height.

‘The doctor said: “Whatever you’re doing, keep doing it.” And that was my last appointment,’ says Shawn, some 14 years on, who has a four-year-old son with his wife Anne (he has two teenagers from a previous relationship).

Some years into his work, he had another epiphany. 

‘Certain clients weren’t getting the results they wanted, whether that was weight loss, coming off blood pressure medication or improving their diabetes, despite following the right advice. 

I realised nine times out of ten they had issues with sleep.’

But there’s more to decent sleep than black-out blinds and lie-ins (or lack of).

Here an extract from his new book, he shares his ten top tips for getting the best sleep of your life . . .

PUT YOUR DESK NEXT TO A WINDOW 

A great night’s sleep begins the moment you wake in the morning. 

This is because the amount of sunlight you receive during the day has a big impact on your circadian system — the built-in, 24-hour clock which helps control numerous processes in the body. 

Sunlight exposure signals to your hypothalamus (a brain area that is the master gland of your hormonal system) and all corresponding organs and glands to ‘wake up’.

It triggers your body to produce optimal levels of daytime hormones and chemical messengers that regulate your biological clock.

These include serotonin (crucial in regulating your body’s internal clock) and cortisol — the hormone which gives us the gusto to get up.

The amount of sunlight you receive during the day has a big impact on your circadian system — the built-in, 24-hour clock which helps control numerous processes in the body

The amount of sunlight you receive during the day has a big impact on your circadian system — the built-in, 24-hour clock which helps control numerous processes in the body

And if we don’t get light exposure at the right time, it can interfere with the production of melatonin, the hormone normally secreted when it gets darker outside, which helps improve your sleep quality.

Simply put, when you get more sunlight exposure in the day, and less at night, you’re on your way to a sleep formula that really works.

A recent study looking at the sleep quality of office workers found those without access to windows got 173 per cent less exposure to natural light and, as a result, slept an average 46 minutes less each night than those with direct window access.

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

The body clock is most responsive to sunlight in the early morning, between 6am and 8.30am, so get your sun exposure in this prime-light period.

CAN COFFEE HELP YOU SLEEP BETTER?

Coffee may be affecting your sleep in ways you don’t even realise. 

A study published in the Journal of Clinical Sleep Medicine in 2013 found that participants given caffeine at different times (immediately before bed, or three or six hours before bed) all showed significant measurable disruptions in their sleep.

Although the participants lost an hour’s sleep – as recorded by a sleep monitor at home — they didn’t actually notice any difference to their sleep, as shown by their entries in a sleep journal.

If used correctly, coffee may actually help manage your body’s daily rhythms. Caffeine stimulates your body’s production of cortisol

If used correctly, coffee may actually help manage your body’s daily rhythms. Caffeine stimulates your body’s production of cortisol

Not getting enough deep sleep due to caffeine inevitably makes us more tired. Being more tired makes us want more caffeine. And extra caffeine will, in turn, make our sleep problems worse.

So, set a caffeine curfew to make sure your body has time to remove most of it from your system before bedtime. For most people that’s generally going to be before 2p.m.

Yet if used correctly, coffee may actually help manage your body’s daily rhythms. Caffeine stimulates your body’s production of cortisol, so it can be utilised first thing in the morning to encourage a cortisol boost. 

This could help to set your circadian timing system to produce a little more during the day and a little less at night.

BEWARE A 'SECOND' WIND AFTER 10PM

You can amplify the benefits of sleep simply by doing it at the right hours. 

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.

To get the highest-quality sleep, aim for getting to bed within a few hours of it getting dark outside – normally between 9:00 p.m. and 11:00 p.m.

But there’s another good reason to hit the sack early. Around 10p.m., your body goes through a transformation following the natural rise in melatonin. The aim is to rev up your metabolism to repair, strengthen, and rejuvenate your body while you’re asleep.

However, if you’re up when 10pm rolls around, that increase in metabolic energy can be experienced as a ‘second wind’.

To get the highest-quality sleep, aim for getting to bed within a few hours of it getting dark outside – normally between 9:00 p.m. and 11:00 p.m

To get the highest-quality sleep, aim for getting to bed within a few hours of it getting dark outside – normally between 9:00 p.m. and 11:00 p.m

People who dig into that second wind energy often then find it harder to fall asleep when they want to, and end up more fatigued when they wake.

It’s also worth bearing in mind that your sleep cycles typically last for 90 minutes each and repeat four to six times per night.

Even if you get a full night’s sleep, you can still wake up feeling groggy if your alarm goes off during the middle of a cycle. 

Instead, set your alarm so that it goes off in accordance with these sleep cycles instead of the standard ‘eight hours of sleep’.

For example, if you go to sleep at 10 pm., set your alarm for 5:30 a.m. (for a total of 7½ hours), and you’ll likely find that you feel more refreshed than if you set it for 6 am.

BREAK THAT SCREEN HABIT FOR GOOD 

Cutting out some screen time at night is the number one thing you can do to improve your sleep quality immediately.

One well-documented problem is the blue light given out by iPads, televisions and smartphones (which function like a computer).

In a 2014 study by Brigham and Women’s Hospital in Boston, night-time iPad readers took longer to fall asleep and felt less sleepy at night compared with people who were assigned old-fashioned printed books.

Crucially, the iPad readers also secreted less melatonin, which meant they were more tired the following day, even if both got a full eight hours.

A big problem nowadays is that we’re addicted to our devices, and are hardwired to be that way.

Cutting out some screen time at night is the number one thing you can do to improve your sleep quality immediately

Cutting out some screen time at night is the number one thing you can do to improve your sleep quality immediately

Your body produces a powerful chemical called dopamine. Scientists recently discovered that dopamine is all about seeking, and finding out what’s coming next.

The internet is designed perfectly for the ‘seeking’ brain because there’s an infinite amount of data you can ‘discover’ there.

The body’s opioid system (built-in drugs that make you feel good) then follows your internet search, giving you instant gratification.

And dopamine itself is tied to being alert and being awake.

You don’t need to banish these devices from your life. Awareness is key, so you can break the pattern next time you catch yourself scrolling idly through Facebook.

Make it a mandate to turn off all screens 90 minutes before bedtime to allow melatonin and cortisol levels to normalise.

But to avoid the internet jitters, you need to replace this time with something you enjoy equally — be with reading a book (remember them?) or spending time with loved ones.

GOING NAKED COULD BOOST YOUR SLEEP 

Your body’s sleep cycles are heavily influenced by something called thermoregulation. When it’s time to rest, there is an automatic drop in your core body temperature to help initiate sleep.

If the temperature in your environment stays too high, it can hard to reach the ideal state for restful sleep.

Studies have shown that insomniacs tend to have a significantly warmer body temperature than normal right before bed, though exactly why is unclear.

If you and your partner both sleep in the nude, you can reap the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone’, it has a calming effect

If you and your partner both sleep in the nude, you can reap the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone’, it has a calming effect

When researchers at the University of Pittsburgh School of Medicine fitted insomniacs with ‘cooling caps’ containing circulating water those wearing the caps fell asleep even faster than people without sleep disorders — 13 minutes compared to 16 minutes for the healthy control group.

But there are some less radical steps you can take to keep cool.

Keep your bedroom to 16c to 20c, wear fewer and looser clothes to bed. Alternatively. consider going naked.

If you and your partner both sleep in the nude, you can reap the benefits of the anti-stress hormone oxytocin. Also known as the ‘cuddle hormone’, it has a calming effect that counters the effects of cortisol and helps promote sleep.

HOW TO JOIN THE EARLY RISERS CLUB

Think you’re a night owl? The reality is that humans are designed to be up during the day and sleeping at night, and there some simple steps you can take to becoming a morning person.

First, gradually change your sleep schedule. Rather than making the decision suddenly to get up at 6 am when you normally get up at 8 am, take gradual 15-minute increments off your wake-up time. 

Rather than making the decision suddenly to get up at 6 am when you normally get up at 8 am, take gradual 15-minute increments off your wake-up time

Rather than making the decision suddenly to get up at 6 am when you normally get up at 8 am, take gradual 15-minute increments off your wake-up time

Otherwise you risk becoming tired and irritated, creating a neuro-association between more pain and waking up early.

But how to resist the urge to just hit the snooze button?

One useful tip is think of one thing you’d like to do in the morning that excites you. It could be something you’d like to read or a work topic. When you wake, remember that exciting thing, and that will help motivate you to get up.

YOU MAY WANT TO DITCH YOUR PILLOW 

If you prefer sleeping on your stomach, ditch the pillow from under your head completely as it will hyperextend your neck

If you prefer sleeping on your stomach, ditch the pillow from under your head completely as it will hyperextend your neck

Many experts say that sleeping on your back is the ideal position, because it helps align the spine correctly and reduces risk of acid reflux (where acid escapes from the stomach and splashes up into the gullet).

But it’s not the case if you’re using a huge pillow, as this will misalign the natural curve of your spine, potentially causing neck pain, back pain, and headaches.

And if you prefer sleeping on your stomach, ditch the pillow from under your head completely as it will hyperextend your neck. Instead, place a small firm pillow under your belly and hips to reduce the stress on your back and neck.

EXERCISE, BUT NEVER LATE IN THE EVENING 

Making regular exercise a part of your life isn’t just about having a great body; it’s about having great sleep. A 2010 study in the Journal of Clinical Sleep Medicine found that insomniacs had a radical improvement in sleep quality when they added in a consistent exercise regimen.

But pay attention to the time of day you exercise. A 2011 study at Appalachian State University, in the U.S., found that morning workouts are ideal if you want to get the best sleep. Researchers tracked the sleep patterns of participants who worked out at three different times: 7 am, 1 pm or 7pm.

The 7 am exercisers slept longer and had a deeper sleep cycle and had up to 75 per cent more restorative ‘deep sleep’ stage than the other groups.

Working out late significantly raises your core body temperature, and it can take at least four to six hours for it to come back down to the optimal temperature for sleep.

INVEST IN A HOUSE PLANT OR TWO 

An intelligently chosen houseplant or two can do wonders to improve the air quality in your home

An intelligently chosen houseplant or two can do wonders to improve the air quality in your home

When you picture a sanctuary, what do you think of? Fresh air, flowing water, beautiful plants, and a serene environment may come to mind. 

Fortunately, these are all things you can re-create in your own private sleep sanctuary, which will help you drift off into your dreams peacefully.

An intelligently chosen houseplant or two can do wonders to improve the air quality in your home.

Take the English ivy, for example. Nasa listed it as the number one air-filtering houseplant.

Another great plant for your sleep sanctuary is the perennial snake plant. Impressively, it absorbs carbon dioxide and releases oxygen during the night (while most plants do this during the day), so it’s the perfect plant to keep in your bedroom for a boost in air quality.

Adapted from Sleep Smarter: 21 Essential Strategies to Sleep Your Way To A Better Body, Better Health, And Bigger Success, by Shawn Steveson is published by Hay House, at £12.99. 

Visit mailbookshop.co.uk or call 0844 571 0640, p&p is free on orders over £15. Offer valid until September 6, 2016.

 

The comments below have not been moderated.

The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline.

We are no longer accepting comments on this article.