Stress Less Sleep Better

Foreword Introduction PART ONE One Week To Perfect Sleep 1 The Link Between Sleep And Health Diving your way to great sleep Do you know your chronotype? Why eight doesn’t equal eight How much sleep do we really need? 2 What Bad Sleep Can Do To You How our body is affected by bad sleep How our mind is affected by bad sleep How our health is affected by bad sleep 3 What Good Sleep Can Do For You How our body recovers with good sleep How our mind recovers with good sleep How our health improves with good sleep 4 Techniques To Achieve Perfect Sleep In One Week – Quick Wins Timing Nutrition and supplements Environment Mind and body Part One: Conclusion Perfect Sustainable Sleep PART TWO Two Weeks to Master Stress 5 How Does Stress Affect Your Health? Stress keeps you alive How stress works HPA axis The cortisol dilemma 6 The Sources Of Stress Genetic stress Lifestyle stress Social stress Financial stress Environmental stress Nutritional stress The emitter/receptor approach The genotyping approach 7 Mastering Genetic Stress – Immediate Wins Ignore it Change your position or activity Fake it until you make it Sense when you need time Retreat Tune your heart in to coherence Power breathing 8 Mastering Genetic Stress – Long-term Wins Remain childlike Learn optimism Ask yourself if you’re a stress inducer Never complain Be grateful and forgive Fight the right fight Sweet past, unknown present, scary future Change your perspective There are no problems, just challenges Master doing nothing Don’t overthink things Use your imagination Your routine is your descendants’ heritage 9 Mastering Lifestyle Stress – Immediate Wins First activity dictates your day Learn effective organisation Put things back Don’t do to be, be to be Learn proper prioritisation Finish what you start Avoid multitasking Avoid accumulation Be on time Be cortisol friendly Don’t forget about breaks Stop thinking about work during your free time Don’t buy stress Your clothes Learn to cook You don’t have to keep pace with your technology Virtual detox Choose your source of information wisely Get a chauffeur 10 Mastering Lifestyle Stress – Long-term Wins Embrace failure Take care of yourself Sense when you have got to take a break Sense when to take a task by storm Schedule work around holidays Sport is a stressor Overtraining Be minimalistic Don’t swim against the flow 11 Mastering Social Stress – Immediate Wins Smile Greeting Perception Reconfirm Be kind(er) Give without expecting Never compare yourself to others Never promise Power hug Rely on nobody but yourself Look for solutions not accusations You don’t have to convince Mind love Avoid being dependent Avoid toxic people Take time to judge Honour your decisions Don’t ask for things you don’t like to be asked for 12 Mastering Social Stress – Long-term Wins Social circle and the solar system Build your tribe Have brothers and sisters Children Your kids’ stress Be yourself Care less about others’ opinions Contact with officials Colleagues and lakes Invest in good relationships Don’t speak negatively of others Don’t spread the bad word Reveal no more than necessary Judge situations, not people 13 Mastering Financial Stress Don’t be extravagant Lead by love and example Progress and grow Work on the weak link Build an independent business Build a business you love Passive and active staff Price doesn’t always equal value Define your required value of a thing prior to purchase Your ability to make money is more important than money 14 Managing Environmental Stress Information abstention Mind unnecessary sounds Eat naturally Extreme temperatures Don’t fear complexity Your space Go back to nature Be rough Smart use of smart devices Junk light Mind toxins Detoxify Beware of mould 15 Mastering Nutritional Stress Gut rebuilding You need more fat than sugar Watch your meal frequency Eat only when the sun is out Your morning friend becomes your evening enemy Divorce from allergens Take care of your friends What you like may not like you Clean up your kitchen Fasting Lifestyle versus dieting Conclusion Acknowledgements The Author