TMHS 004: Help Me Sleep! – 21 Ways To Cure Your Sleep Problems (Part 1)

In this episode we go in-depth on specific strategies to help you sleep. It’s been reported that nearly 50% of our society has problems sleeping, so this is a HUGE topic to cover.

It’s a huge issue, but most people with sleep problems aren’t talking about it. They just get used to not having energy, feeling foggy headed, and dragging themselves through the day.

Most of us are unaware that poor sleep quality is linked to weight gain, diabetes, memory loss, depression, and even cancer.

Lack of sleep is serious business, so if you’re not sleeping well then this show is going to be a lifesaver.

One of the first things that my clients report to me, whether they came in for a heart condition, weight loss, or something else, is that they are sleeping better. The quality of your sleep is a big determinant of your health and vitality. And if you’re not sleeping well then you’re not healing well.

In my popular article on the topic of sleep I covered 21 powerful tips to help you get the best sleep ever. We’re about to take that list to another level with this special 3-part series kicking off today with part-1.

In this episode you’ll discover:

  • Why there’s a proven link between poor sleep quality and obesity.
  • Why being in an “anabolic state” is important and how sleep makes it happen.
  • How sunlight influences your hormones to help you sleep better.
  • What hazardous spectrum of light from your electronic devices is giving you major sleep problems.
  • A free app for your electronic devices that can protect your sleep hormone cycles.
  • Why the *half-life” of caffeine can be wrecking your sleep.
  • What thermoregulation is and why your body does it.
  • What the perfect room temperature for getting the best sleep is.
  • How you can get more rejuvenating effects of sleep by going to bed at this specific time.
  • Why creating a sleep cycle is so beneficial and how to do it.

Items Mentioned in this podcast include:

*Sleep is integral to weight loss – Study suggests 

*Sleep problems? Here’s 21 tips to get the best sleep ever 

*F.lux – Better lighting for your computer 

*Sony alarm clock – Speaker dock with dimmer

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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  • Whitney
    31 May 2013, 11:01 am

    I listened to this yesterday during my workout, and I came to a lot of conclusions. Do you remember when i first came into your office? I had just come off of a training for a figure competition. Listening to this made me realize part of why it took so much for my body to transform…..i had figured it out before, but listening to this confirmed it….I was working out 3-4 times per day! 45 minutes of cardio in the morning, running on my lunch hour, meeting with my trainer after work and going to lift weights immediately after… I did that for 6 months. And my sleep pattern was destroyed. Fast forward, now I realize that my health is waaay more important than a look. You can look great on the outside and feel crappy on the inside. lol. Now that I’m in school I am working on adjusting to my new schedule and I am working on getting my sleep back in order. Now I really don’t feel so bad for coming home to nap today vs going to the gym. working out tired would be a waste of time. Sleep it is! Thanks shawn!

    • Shawn
      31 May 2013, 3:16 pm

      Whitney, that’s a POWERFUL realization! The place I hope for all of us to get to is having a clear connection and listening to our body… I’m mean REALLY listening without a preconceived filter. Our body will always guide us on the actions we need to take. You rock, Whitney!

    • LaKesha
      7 Jun 2013, 12:50 am

      I can relate. I did 2-3 hours or hardcore cardio at least 6 days a week for 2 years and slept maybe 4 hours a night. Shawn called me “tired but wired”. lol!

  • whitney
    31 May 2013, 4:12 pm

    You ROCK MORE Shawn. lol…but thanks 😉

  • LaKesha
    7 Jun 2013, 12:46 am

    I heard something new listening to this that I think I may have missed before. I have been getting to sleep earlier than my old patterns, but its inconsistent. Some nights its 9 or 10 and others it ranges from 11 or 12. Why is it that when Friday night, the end of the work week, the hallelujah day arrives, I can’t keep my eyes open past 8 pm if I’m home, like a little old lady? My new goal is to set a specific time to go to bed every night.

    • Shawn
      7 Jun 2013, 12:22 pm

      I think that’s an AWESOME plan to go with. I just heard a wonderful podcast yesterday with a mom who’s doing some major things in business WHILE homeschooling her 3 kids… I was like, NO WAY… But she’s uncovered a successful way to make this happen.

      One of her major steps is following a specific time that she goes to bed and gets up everyday no matter what. Of course, things aren’t always going to be perfect, and she talks about how to handle that too. Her name is Crystal Paine, and you can check her out right here:

  • 3 Mar 2015, 8:07 am

    Hi there. A certain type of tea was mentioned in this, or another, podcast, but I can’t figure out what it is called. Can anyone help?

    There was also another yoga-type exercise mentioned, again can’t recall the name or how it is spelled, and searching for “yoga” on the website didn’t find what I was looking for.


    • 6 Apr 2015, 4:04 pm

      @Danny – You may be referencing Yerba Mate tea. I first head about Yerba Mate tea on this website several months ago and I have been drinking it every single day since I first learned about it! I have also told others who now drink (and love) it. I find it at Tom Thumb (a local grocery store) and I have also purchased it on Amazon.

      I actually came back to this website to say thank you Shawn for being so awesome! I just referred someone to this article who is having a major sleep problem. I think you are helping a lot more people than you realize.

  • Cherlyn Morrison
    13 Jan 2017, 8:49 am

    Hi Shawn! I absolutely love your podcast and your sleep series has been some of the best information I’ve learned. I’ve been doing the things you suggest and seeing great results. I now understand how much light can impact my sleep and have taken steps to completely darken my room. I am curious as to what your thoughts are on Fitness trackers, like the Fitbit? I wear one to track my steps and sleep but it dawned on me that it might be harmful since it is an electronic device and my Fitbit always has a green light against my skin. I would love some feedback on if this is something I should continue to use in the future. I love being able to track my sleep but I don’t want to risk harming my sleep more in the process. Thank you!

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  • Liz
    21 Mar 2018, 7:06 pm

    What was the caffeine alternative mentioned?

  • Liz
    23 Mar 2018, 3:58 pm

    I am trying to find that tea too?

  • JoAnne
    19 Dec 2018, 10:31 am

    I just found this site after a couple years of research on how to get sleep. Three years ago I had a serious bicycle accident that in addition to requiring multiple titanium implants to repair my broken body and crushed face, I also suffered Traumatic Brain Injury (TBI). The TBI caused the loss of smell, taste, hunger and the sensation of being tired. When I don’t sleep my brain isn’t able to make my body work and speaking is difficult. I have up to 3 nights of no sleep, then 4 to 6 hours of sleep for two nights.

    I eat a nutrient dense vegan diet (supplement with B13, Omega 3, Turmeric, Magnesium) with no sweetners of any type, no caffeen or alcohol and I meditate 3 time a day. I’ve tried numerous herbs, tart cherry concentrate, catnip tea, etc… to help and nothing works for more than a few days. When I do sleep, I get to sleep very fast, but always wake up 3 to 4 hours later.

    If you have ANYTHING at all that might help, please, please respond. Thank you for the time you took to read my message and for any suggestions you can offer. Blessing to All, JoJo

    • Shawn Stevenson
      26 Dec 2018, 5:15 pm

      Hey JoJo! This is Shawn’s nutritional assistant, Craig. Wow, your story leaves me speechless. Thank you for sharing with us a part of who you are – that means everything. We are always here to help as much as we are able to. In regards to sleep, Shawn has a best selling book called Sleep Smarter and that is something I would highly recommend. These episodes dive in slightly on the tips on how to naturally get better sleep, but his book goes in more depth and it’s a very fun read too! Also , you mentioned having a TBI. Dr. Daniel Amen’s work is truly incredible when it comes to brain health so I’m sure he could be of value to you if you look into his work.

      Here is Shawn’s book:

      I hope this helps even just a little! Thank you again for sharing your story – you’ve already won and you’re inspiring more than you know.

      And if there is anything else we can assist you with, please don’t hesitate to ask (:

  • 31 Jan 2019, 4:07 am

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