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Table of Contents

An Introduction To The Best Night’s Sleep Of Your Life 4 The Biggest Lie We Tell Ourselves 5 1. Optimize Your Light Environment 8 2. Time Your Alarm Clock With Your Sleep Cycles 9 3. Train Your Brain (and Remove All Distractions) 12 4. Optimize Your Bedroom Temperature 13 5. Watch What You Put In Your Body 14 6. Exercise The Right Way 15 7. Calm Your Inner Chatter 16 Conclusion 18


An Introduc)on To The Best Night’s Sleep Of Your Life

Over lunch the other day, a good friend of mine was telling me how he juggles his family life - two kids, a wife and a new house - with his work and passion - writing a book.“It’s a grind,” he said. “But it’s worth it. It’s good to be busy.”“Do you ever sleep?” I said.“Eh, I’ll sleep when I’m dead.” He winked at me, paid the check and headed back to work.A month later, we met up at Starbucks. It was 2 pm and he was on his third latte of the day. He had clearly gained a few pounds and lost a few shades of color in his skin. He looked sick.I told him about my new business and was excited to hear about his family and his book progress. He looked down at his shoes and admitted the truth. He was still stuck at the same stage of writing, months behind his expectations, and he was starting to worry about keeping up with the mortgage on his new house.He had not slept well in weeks. He would work for hours on his laptop and then lay in bed at night, full of aches and tensions and apprehensions.Every morning, he woke up with pain in his back and had to force himself out of bed, groggy and miserable, stumbling towards the coffee maker like a zombie. He couldn’t remember what it felt like to wake up in the morning and feel excited and full of energy.I told him about my recent sleep research. I was thrilled to be in a position to help him, since he had helped me in the past (he was the one who helped me get my business off the ground).He asked for my guidance. “Just tell me what to do and I’ll do it,” he said.


True to his word, he applied my advice, and within the next month, he not only finished his book, he lost 7 pounds and looked several years younger.Here’s what I told him…If you want to feel amazing every day when you wake up, do these seven things:

i. Optimize your light environment ii. Time your alarm clock with your sleep cycles iii. Remove all distractions (train your brain to sleep on command) iv. Optimize your bedroom temperature v. Watch what you put in your body (I’ll tell you exactly what to

avoid) vi. Exercise in the right way (I’ll give you the exact bare minimum –

it’s easy) vii. Calm your inner chatter

The following pages will explain each of these in detail and give you easy, straightforward steps to follow when you lay down to sleep tonight.

The Biggest Lie We Tell Ourselves My friend was buying into the ubiquitous American myth that sleep is for the weak, and the best way to be successful and fulfilled is by working longer and hustling harder than everyone else. Most of us only see the glamorous side of this myth, and ignore the dark reality. Hard work is great – but if you sacrifice your sleep to do it, then how hard are you really working when you’re awake? How much energy are you able to give to the people you love when your batteries are always depleted?Think about how this myth is subtly pervading your own life.More often than not, do you start your day by battling through brain fog and fatigue?Does the sound of your alarm clock make you feel miserable before you even get out of bed?Are you irritable in the morning, for no reason? “I’m just not a morning person… don’t talk to me until I’ve had my coffee!”


Do you struggle with back and neck pain that keeps you up late and makes it hard to get up early?Have you bought into the myth that working through this fatigue is noble and valiant? I used to think it was unavoidable, that it was just something that happens to us as we get older... Have you ever said, like my friend, “I'll sleep when I'm dead?”Well, guess what? You'll be dead a lot sooner if you buy into that.In our culture, there are several common myths about sleep that are not only false, but dangerous to our health. One myth is that quality sleep is a luxury and not that important, especially when we have important work to get done. Another is that our sleep patterns are out of our own control, they will get more uncomfortable as we age… and that we can’t change this and must accept it as a part of life.Good news: all of this is completely false! Yes, the hours you spend asleep are just as important to your health and well-being as the hours you spend awake, and yes, the quality of your sleep is within your control and can be improved as soon as tonight.To believe otherwise is to ignore a very basic truth about human physiology: our mental, physical and emotional performance are directly linked to the quality of our sleep. The National Sleep Foundation estimates that over 30% of the population gets less than 6 hours of sleep every night.


Here are some very real, very common consequences of such long-term sleep deprivation: ▪ Increased appetite – poor sleep lowers blood glucose and makes

you crave starchy, sugary foods – are you constantly opening the refrigerator looking for snacks?

▪ Obesity and diabetes – increased insulin resistance, makes you store more body fat

▪ Cancer▪ Immune system weakness and failure (you get sick a lot more)▪ Depression▪ Memory loss▪ Faster aging▪ Decreased libido▪ Decreased brain function (you get dumber)▪ Lower performance at work - slower, less creative, stressed

Sleep is a natural process your body needs. It is an elevated anabolic state, in which your body repairs and rebuilds itself, keeping you healthy and youthful. Good sleep fortifies the immune system, balances hormones, boosts metabolism, increases energy, and improves brain function. You cannot live your life to its fullest potential every day if you’re not sleeping correctly. You’re short-changing yourself of the energy and drive you need to perform at your best. Yes, you can plow through your grogginess and function on a day-to-day basis without ever getting a proper night’s sleep, and many people do that – it’s what keeps Starbucks in business. But... once you experience how amazing your day can be after just one night of wonderful, restful, healing sleep, you won’t want to short-change yourself ever again.Your life is built out of the minutes, hours and days you spend awake – shouldn’t they be the best days you can possibly experience?Sleep deprivation is not always obvious. In fact, most people are getting low quality sleep and they don't even know it. You could be ruining your sleep (and your quality of life) just from watching too much TV at night, looking at your cell phone in bed or keeping your room at the wrong temperature.


Here’s a good litmus test: how do you feel when you wake up every morning? If your answer is anything less than “amazing,” you could be sleeping better.When you wake up, do you feel groggy and miserable, constantly hitting the alarm for that precious 5 more minutes that never seems to be enough… or do you jump out of bed before your alarm even goes off, thrilled to take part in today’s adventure?You can feel amazing every morning and kick ass every day, just take what you learn from this book and apply it. Take care of your body and it will take care of you.The following pages will teach you seven actionable steps for getting healthy, rejuvenating sleep without having to use expensive supplements, hokey witch-doctor techniques, or addictive pills with scary side-effects.

1. Op)mize Your Light Environment Your sleep is regulated by a natural hormone cycle called the Circadian Rhythm. This is how your body understands when it’s time to go to sleep and when it’s time to wake up. Your circadian rhythm is flexible (which is why you can adjust after jet-lag) and it is primarily based around the natural cycles of day and night that our ancestors experienced thousands of years ago. Back then, when the sun went down, everything went dark, and our brains knew it was time to sleep. That primitive part of our brain does not understand artificial light.The human body is designed to wake up in a light environment and fall asleep in a dark environment, so excess light pollution can really mess with your internal wiring. To optimize your light environment for the best possible sleep, do the following two things:Get more sunlight in the morning and throughout the day. Sunlight signals your body to wake up and is the natural trigger to release daytime hormones like cortisol (which can also be triggered by caffeine and by stress). Many studies report that a 5-10 minute walk outside in the morning will immediately wake a person up. Because your circadian rhythm is a continuous cycle, the way you wake up has a direct effect on the way you go to sleep.


Eliminate light in the evening Darkness signals your body to sleep and is the natural trigger to release nighttime hormones like melatonin. When it’s time to go to sleep, turn off the TV, close the window shades, and turn off LED screens like cell phones, laptops, tablets, etc.The best possible environment for deep, restful sleep is total darkness. It should be dark enough that when you open your eyes, you can barely see anything. Once your eyes have nothing to do, they can relax and you can drift off to sleep.Obviously, that’s only one aspect of sleep, but it’s important to remember. Plenty of people report lying in the dark, still unable to sleep, and we’ll address how to fix that in the next sections. But… many of those people are also screwing themselves over by watching TV or constantly thumbing through apps on their phone in sleepless boredom. If you are putting light into your eyeballs, you are telling your brain to stay awake! Your circadian rhythm is a force of habit. When you turn off the light switch, you should also be turning off the “awake” switch in your brain. If you have trouble getting to sleep, eliminate these sources of light from your bedroom: ▪ Television▪ Cell phone▪ Laptops, tablets and any other LED screens▪ Digital alarm clock – turn it off or get one that dims▪ Close your shades – no streetlights or moonlight▪ Close your door – no light from other rooms

2. Time Your Alarm Clock With Your Sleep Cycles

You don’t always have to get 8 hours of sleep to feel rested. We’ve all had mornings where we slept way too little but functioned fine, and mornings where we slept way too much and still felt tired.


Total sleep time is not always the best indicator of sleep quality. What matters most is cycling through the proper sleep phases. These phases follow a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.The National Sleep Foundation describes the sleep cycles like this:

----------------

NREM (75% of night):

As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4

Stage 1

■ Between being awake and falling asleep

■ Light sleep

Stage 2

▪ Onset of sleep

▪ Becoming disengaged from surroundings

▪ Breathing and heart rate are regular

▪ Body temperature drops (so sleeping in a cool room is helpful)

Stages 3 and 4

▪ Deepest and most restorative sleep

▪ Blood pressure drops

▪ Breathing becomes slower

▪ Muscles are relaxed

▪ Blood supply to muscles increases

▪ Tissue growth and repair occurs

▪ Energy is restored


▪ Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night):

First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

▪ Provides energy to brain and body

▪ Supports daytime performance

▪ Brain is active and dreams occur

▪ Eyes dart back and forth

▪ Body becomes immobile and relaxed, as muscles are turned off

In addition, levels of the hormone cortisol dip at bedtime and increase over the night to promote alertness in morning.

----------------

One sleep cycle goes through all of these phases. Each cycle takes roughly 90 minutes, and during the night, a healthy sleeper will go through their sleep cycle 4 or 5 times. If you wake up during the middle of a cycle, especially during Stage 4 or REM sleep, you may feel irritable and groggy. If you are woken from Stage 4 sleep, your body may even be paralyzed for a moment. It’s a perfectly natural phase of deep sleep, but waking up and not being able to move for a few seconds can be a nightmarish experience.The best way to start every day feeling great is to wake up at the end of a sleep cycle, when your brain is closest to the waking state. Knowing that each cycle takes 90 minutes, you can set your bedtime and wake-up time accordingly. For example, if you go to sleep at 11 pm, good times to set your alarm clock would be 6:30, 8:00 or 9:30 am (multiples of 90 minutes).If you time it right, you may even find yourself waking up refreshed, 1-2 minutes before your alarm even goes off, which is an empowering way to start the day. At the very least, when your alarm goes off, you will just be coming out of a REM cycle and it won’t feel so jarring and annoying.


3. Train Your Brain (and Remove All Distrac)ons) When it comes to inconsistent sleep, your brain can be a lot like a puppy. If you don’t carefully train it to do what you say, it’s going to keep you awake all night with its endless whining and peeing and running around. Don’t let your brain be a bad puppy – show it who the boss is.Here’s how you can train your brain to sleep on command: associate your bedroom with sleep, and nothing else.There is, of course, one exception, and I think you can guess what it is... When it comes to that, have fun. Science proves it can help you sleep better. Aside from that… you should make your bedroom a single-purpose room. Don’t let your puppy brain get distracted (too much…). Whatever you do in bed becomes associated with bed. If you are doing things other than sleeping – watching tv, reading, or lying awake watching the clock and feeling stressed about not falling asleep – you are screwing yourself over. You are training your mind that bed = awake.This is counterproductive! You want to be doing the opposite. Teach it that bed = sleep.The fastest way to do that is to stop giving your brain choices of what to do. Remove all distractions, so that the only option for being in bed is sleeping. No browsing through Facebook on your cell phone, no TV in the background, no reading books, no working on your laptop, no laying there idling, etc.Your brain creates strong associations between habits, feelings and environments. This is why your regular doctor’s office can make you feel queasy, your favorite bar/restaurant can make you feel excited, or driving by your old neighborhood can make you feel nostalgic.Your bedroom should make you feel one thing - sleepy. It should not be an all-purpose room. Make it the most comforting, relaxing, sleep-inducing environment possible, and don’t allow any non-sleep-related distractions.


If you struggle with this, here’s a new rule of thumb for you to follow: if you’re applying every other step in this book and you still can’t fall asleep in 15-20 minutes, get up, leave your bedroom and go do something else. Then come back in 20 minutes and try again. This applies to any time you are spending too long in bed NOT sleeping. Maybe you are trying to get to bed earlier and you’re not tired yet, so you just lay there. Maybe you’re sleeping in on the weekends and lounging in bed for a long time after you wake up. Avoid these habits! They create a mental association of being in bed with being awake, and you won’t even know you’re screwing this up until the worst possible time… when you’re lying in bed on Sunday night, anxious about getting a proper start to the week tomorrow morning… and you can’t sleep, right when you need it the most. Bad puppy…

4. Op)mize Your Bedroom Temperature This one is easy. The optimal temperature for a restful night’s sleep seems to be in the range of 68 Degrees F, give or take one or two degrees. The biggest mistake most people make is keeping their room too warm.This can vary depending on the person, so experiment a bit to find what works best for you. Generally, it’s best to err on the side of being a little cooler. You may have to wear socks to keep your feet warm.For a lot of insomniacs, body temperatures have been shown to be hotter at night before sleep, which is why you may lie in bed sweating and uncomfortable, constantly stretching for the cold part of the sheets. In those cases, the fastest way to get to sleep is to lower the temperature of the room.As you sleep, your body temperature lowers naturally. A colder room can help that process happen faster and put your body in sleep-mode right away.Another trick is to take a hot shower 90 minutes before bed. Your body temperature will go up, then come down and wind up being slightly lower than it was before.


5. Watch What You Put In Your Body Ok, here’s the part where I’m supposed to tell you all about eating healthy, watching your calories, timing your meals, getting enough protein, cutting out gluten and sugar and white carbs and brown carbs and purple carbs and green eggs and ham…Nah, I’m just messing with you. By all means, improve your diet and be healthier, but to improve your sleep immediately, just pay attention to these two things and you’ll be fine:Avoid caffeine at least 6 hours before bed. Caffeine is an obvious culprit – stimulants keep you awake, so avoid them if you want to sleep. The non-obvious part is the 6 hours. The effects linger in your system that long, so be mindful.Avoid alcohol at least 4 hours before bed. This one is less obvious than caffeine. In fact, many people use alcohol to help them sleep because it’s a nervous system depressant. Plus, it feels good to catch a buzz in the evenings. I myself have been known to knock back a few whiskeys before bedtime. The problem is, alcohol dehydrates you, which screws up your whole system. Also, even though it may knock you out, it disrupts deep sleep and REM sleep, so you end up sleeping for a long time but never feeling fully rested, like an old phone battery that can’t recharge anymore. Finally, it makes you pee more, which wakes you up in the middle of the night.One interesting note about food: if you get enough sleep but you still wake up in the morning feeling groggy and drained, it could be a result of low blood sugar. Tim Ferriss, bestselling author of The Four Hour Body, recommends eating a few spoonfuls of almond butter or peanut butter before bed to counteract this effect.Supplements and Medications I don’t recommend taking supplements to aid sleep, since they weaken your self-belief that you can sleep on your own and subtly reinforce that you have a problem and you need something external to fix it for you. That being said, chamomile, kava kava, valerian and tryptophan have been shown to improve sleep. I do not recommend taking melatonin, Nyquil or


other sleeping aids on a regular basis, as they breed dependence and decrease sleep quality in the long term.Warning: sleeping pills or supplements can lead to dependence and can actually cause insomnia. External remedies breed dependence and weaken your ability to put yourself to sleep naturally. Every supplement or drug has a hidden cost and side effects, especially if they work really well at first, like prescription sleeping pills. If you’ve ever tried sleeping pills, you probably know first-hand that when you stop taking them, you have worse insomnia than before taking the drug.Here are some of the negative side effects of sleep medications and supplements: ▪ Hangover▪ Depression and mood swings▪ Dependency, addiction▪ Mental and emotional performance issues▪ Rebound insomnia▪ Increased chance of mortality (you could die)

*Disclaimer: I’m not a doctor – you should consult one if you have medical questions about sleep aids.

6. Exercise The Right Way I’m a big fan of working smarter, not harder. I’m also not a fitness buff, and I don’t like spending more time exercising than I need to. Nevertheless, it is undeniable that certain kinds of exercise have a direct impact on your quality of sleep.Here are the things that matter the most:Resistance training – studies show that lifting heavy weights generates the biggest hormonal response (as opposed to cardio exercise). You can see a benefit even with a minimum of 1 workout a week. Consult a trainer or look up some popular exercise programs if you are a beginner. *Note – for women, if you are worried that lifting weights will make you bulky – it won’t. Men gain muscle much faster because they have more


testosterone. Unless you are taking testosterone or steroids, you won’t get bulky from lifting weights, just lean and sexy.Exercise in the morning – studies show this is the ideal time because it works with your natural hormone cycles (circadian rhythm). Exercising too late into the evening can elevate hormones that will keep you awake for longer.Reduce your body fat – do what it takes to reduce your body fat to normal levels for your age and gender. Having lower body fat increases the levels of hormones that help you sleep.

7. Calm Your Inner ChaTer We’ve all been there – lying awake, unable to turn off the mental chatter. The more we focus on it, the worse it gets (“come on, stop thinking, relax and get to sleep already”). Anxiety creates more anxiety - a cycle that insomniacs and workaholics are all too familiar with. This kind of mental hamster-wheeling can make it impossible to fall asleep.To get out of this trap, first consider what it actually means to fall asleep. Think about that phrase for a minute. We don’t force sleep or make sleep or do sleep – we fall asleep. Falling is a passive process. It happens on its own when you stop making an effort. Imagine if you were holding a rock in your hand. It takes effort to hold it up; you are resisting gravity. If you want it to fall, you let it go. Gravity will take over from there. Falling asleep is the same way - it’s a natural process that does not require your input. In fact, your efforts to stop thinking and get to sleep are the very thing keeping it from happening. Not being able to stop thinking is like not being able to let go of the rock and let it fall. The difference is that letting go of the rock is easy. Letting go of your thoughts can be difficult at first, especially since most of us spend all day wrapped up in them. If this is an issue for you, here’s a technique you can put into practice tonight:Direct your awareness into your body. If you are in your body, you are not in your head, and your thoughts have nothing to keep them going. It’s


like extinguishing a fire by removing the oxygen. You can do this in a lot of ways. For example, try any or all of the following:■ Focus on your breath – count your inhales and exhales. ■ Notice how each part of your body feels. Feel your forehead, your

nose, your chest, arms, hands, stomach, hips, legs, feet, etc… just notice how they feel, without moving them.

■ When you exhale, see if you can relax every single part of your body at the same time. You may notice places in your body that don’t relax easily, where you have tightness or discomfort - the back, shoulders and neck are common places, as stress tends to accumulate there over time. See if you can consciously relax those areas.

These meditative practices are not that difficult, but they take concentration, which is great. What you are doing is redirecting your awareness from your thoughts and putting it somewhere else. When you do that, your thoughts have nothing to keep them going anymore and they dissipate, allowing the natural falling asleep process to happen without resistance.A lot of people are skeptical about these techniques. I was too, back when I had insomnia. I saw meditation as a form of “foo-foo” new-age nonsense that only applies to idiots. Then, someone looked me in the eye and told me something I really needed to hear. They asked me: “Is it more important for you to get to sleep and feel great, or to be right?” I let go of my ego and tried counting my breaths every night that week. Once I got the hang of it, I was drifting off into a peaceful sleep before I even made it to 50…Since then, I’ve learned that chronic stress, fueled by incessant mental chatter, is associated with the daytime “wake-up” hormone cortisol, which can ruin your sleep and take years off your life. It’s worth doing whatever it takes to let go of your stress and relax, even if it seems a little hokey at first. Just try it with an open mind and see what happens.


Conclusion In reading this book, you have joined countless others who are ditching expensive prescription drugs and taking their quality of sleep and overall well-being into their own hands.I want to congratulate you on your decision to take charge of your health!With the practical knowledge in this book, you don’t have to be a victim to lousy sleep ever again.Remember - consistency is critical.People who try these 7 techniques and stay consistent for over 14 days report massive improvements in their energy, mood and physical well-being. That’s just 2 short weeks to feel like a completely new person. It’s true what they say - the more you take care of your body, the more it takes care of you.Finally, I am here to support you!If you have specific questions or concerns that weren’t answered in this book, do me a huge favor and take just 30 seconds to answer a few questions here, leave your thoughts, questions and ideas plus your name and email (if you feel like it), and I will get back to you as soon as I can:

www.illuminationgrouppublishing.org/sleepsurvey

I sincerely wish you the best, and I hope these seven secrets bring you the most refreshing night’s sleep of your life… starting tonight.To your health and well-being,Brad O. Founder: The Illumination Groupwww.illuminationgrouppublishing.org


http://www.illuminationgrouppublishing.org/sleepsurvey

Notes

Introduction F.P Cappuccio, F.P.; Cooper, D.; D'Elia, L; Strasullo, P. and Miller, M.A. "Sleep Duration predicts cardiovascular outcomes: A Systematic Review and meta-analysis or prospective studies," European Heart Journal 32, no. 12 (2011): 1484-92

Kripke, D.F. “Evidence that new hypnotics cause cancer.” BMC Psychiatry, 7:42

"What Are Sleep Deprivation and Deficiency?" National Heart, Lung and Blood Institute. <https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/printall-index.html>

"Obesity and sleep." National Sleep Foundation. <http://www.sleepfoundation.org/sleep-topics/obesity-and-sleep>

Chapter 1 Markov, D. and Goldman, M. "Normal Sleep and circadian rhythms: neurobiological mechanisms underlying sleep and wakefulness," Psychiatric Clinics of North America 29, no. 4 (2006): 417

Sutherland, S. "Bright screens could delay bedtime." Scientific American

DiSalvo, D. "To get more sleep, get more sunlight." Forbes

Ferriss, T. "The Four Hour Body: An uncommon guide to rapid fat loss, incredible sex, and becoming superhuman." Crown Archetype, 2010


Gooley, J. et al. "Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans." Journal of Clinical Endocrinology and Metabolism. <http://www.ncbi.nlm.nih.gov/pmc/articles/pmc3047226/?report=classic>

Chapter 2 Silber, M. Et Al. "The Visual Scoring of Sleep in Adults" Journal of Clinical Sleep Medicine <http://aasmnet.org/jcsm/Articles/030203.pdf>

"Sleep Drive and Your Body Clock." National Sleep Foundation. <http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock>

"What Happens When You Sleep?" National Sleep Foundation. <http://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep>

Chapter 3 Keeners, B., MD; Tillman, H.C., MD; Brody, S; Schmidlin, S; Naegeli, E; Egli, M., PHD "The quality of sexual experience in women correlates with post orgasmic prolactin surges: results from an experimental prototype study." The Journal of Sexual Medicine <http://www.ncbi.nlm.nih.gov/pubmed/23421490>

"Sleep Drive and Your Body Clock." National Sleep Foundation. <http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock>

“Mood and Sleep.” Division of Sleep Medicine at Harvard Medical School. <http://healthysleep.med.harvard.edu>

Chapter 4


Mercola, J., M.D. "Do cold temperatures improve sleep?" <http://articles.mercola.com/sites/articles/archive/2009/12/19/do-cold-temperatures-improve-sleep.aspx>


Chapter 5

Paddock, C., PhD. "Caffeine can disrupt sleep hours later." Medical News Today. <http://www.medicalnewstoday.com/articles/268851.php>

"Caffeine And Sleep." National Sleep Foundation. <http://sleepfoundation.org/sleep-topics/caffeine-and-sleep>

Rosenberg, R. PhD "How alcohol can ruin your sleep." Huffington Post <http://www.huffingtonpost.com/russell-rosenberg-phd/alcohol-sleep_b_902578.html>


Kripke, D.F. “The Dark Side Of Sleeping Pills”

Chapter 6 "Diet, exercise and sleep." National Sleep Foundation. <http://sleepfoundation.org/sleep-topics/diet-exercise-and-sleep>



"Early morning exercise is best for reducing blood pressure and improving sleep." Appalachian State University. <http://www.news.appstate.edu/2011/06/13/early-morning-exercise>

Hirshkowitz, M., PhD "How Does Exercise Affect Sleep Duration And Quality?" National Sleep Foundation <http://sleepfoundation.org/ask-the-expert/how-does-exercise-affect-sleep-duration-and-quality>

Chapter 7 Trafton, A. "The benefits of meditation." MIT News


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