1 The 5 AM Miracle with Jeff Sanders #182: Sleep Smarter with Shawn Stevenson December 19, 2016 Introduction [Play Double Stoker ] How much does your sleep (or lack thereof) matter to you, your health, and your productivity? My guest this week believes your sleep may be the MOST important aspect of your overall health and success. [Fade Out Music] This is The 5 AM Miracle - Episode #182: Sleep Smarter with Shawn Stevenson [Intro Song] Good morning and welcome to the 182nd episode of The 5 AM Miracle. I am Jeff Sanders and this is THE podcast dedicated
2 to dominating your day before breakfast. Every Monday morning my goal is to help you bounce out of bed with enthusiasm, create powerful lifelong habits, and tackle your grandest goals with extraordinary energy. Here on The 5 AM Miracle Podcast we discuss early mornings, and we dive deep into topics like healthy habits, personal development, and rockin productivity! This week I chat with Shawn Stevenson on how we can all get better sleep. In the Tip of the Week segment I will share a simple strategy to enjoy your next vacation, date night, or creative task. But first, did you know I wrote a book? That s right, you can buy The 5 AM Miracle on Amazon today. It s full of specific how-to advice and action steps to help you wake up early, dominate your day, and achieve your life s grandest goals. Just visit JeffSanders.com/amazon to get your copy today. Once again, that s JeffSanders.com/amazon. Now, let s begin with this week s feature segment!
3 [Fade Music Up and Out] My guest today is a bestselling author and creator of The Model Health Show, featured as the #1 Health podcast on itunes with millions of listener downloads each year. As a graduate of The University of Missouri - St. Louis, he studied business, biology, and kinesiology, and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide. He is also a frequent keynote speaker for numerous companies, universities, and conferences. I am very honored to speak with Shawn Stevenson here on The 5 AM Miracle Podcast. Welcome to the show Shawn! [Play Interview] [Fade In Spring in My Step ]
4 Now, I want to tell you a little more about State and Liberty. State and Liberty is an amazing company that creates men s dress shirts from athletic performance fabric. That means these beautiful dress shirts are both comfortable and stretchy, just like your favorite workout shirt! I now own 10 of their dress shirts! Total strangers stop me and compliment my shirts. Go to StateAndLiberty.com and use the coupon code 5AM to save 10% off your order. Once again, that s StateAndLiberty.com, using the coupon code, 5AM. I m a big fan of eating healthy, especially during the holidays when healthy food can be very hard to get a hold of. So, I highly recommend you try Organifi Green Juice this holiday season. I have been drinking this every day for the last few months, and it s amazing stuff! Organifi Green Juice
5 Gently-dried Superfood powder Organic Non-GMO Gluten-free Soy-free Dairy-free Vegan No blending or juicing required. 1 simple scoop per day with 30 servings per bottle Ingredients Chlorella Spirulina Mint Beets Matcha Green Tea Wheatgrass Turmeric Lemon Coconut Water and more.! Visit JeffSanders.com/greenjuice Use the Coupon Code SANDERS to save 20% off your order. Once again, that s JeffSanders.com/greenjuice
6 [Fade Out Music] This week s Tip is to do the hard work now, in order to be present later. Recently, I have had a very difficult time being creative when I want to be, until I realized what I was doing. I found myself leaning towards doing tasks and projects that I enjoyed, instead of doing what needed to get done. So, I switched everything around and re-prioritized my tasks. I immediately noticed that I needed significantly more discipline, but the results spoke for themselves. I was doing the harder, more important work, and then finding myself with more free time, and freed up mental space for creative work. In other words, once I did the hard and necessary tasks, I felt as though a weight had been lifted from me, which then allowed me to pursue fun projects with more energy, abundance, and freedom. If you are finding yourself prioritizing your tasks in the wrong order, stop, reverse direction, and do the hard work first.
7 Find systematic ways to get the hard work done quickly so you can get to the fun parts of life sooner. Work hard, then play hard. Dominate your day before breakfast, and then enjoy the fruits of your labor. [Opening Night Music] Action Steps: #1 Buy yourself a copy of Shawn s book, Sleep Smarter. With 21 strategies you should be able to pick up quite a few that will enhance your sleep very soon. There is a link in the show notes, or you can visit SleepSmarterBook.com. #2 Use one of the tools Shawn recommended to reduce your blue light exposure. I use both Night Shift on my iphone and F.lux on my macs. As you plan your evening routine, be sure to include steps to reduce your exposure to blue light, either with these tools, or by simply turning off all electronics well before bed.
8 #3 Re-prioritize your current tasks. Take a close look at your current list of tasks for this week. Go through them one-by-one based on this simple criteria: is this important? If so, keep it, but schedule it at the ideal time. If not, get rid of it as quickly as you can. [Fade In Music] As always, if you would like to see the complete list of the links I mentioned in this episode, please visit the show notes page at JeffSanders.com/182, as in Episode 182. Finally, on the podcast next week I will be discussing 5 things NOT to do this new year. Well, that's it for this episode of The 5 AM Miracle Podcast. Until next time remember, you have the power to change your life, and the fun begins bright and early. [Fade Music Up and Out]