Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

Three of the ideas you’ll keep

The Clif summary of Sleep Smarter pulls out 7 insights. Here are the first three.

1. Sleep is not passive downtime but the window in which your body does its repair work, most human growth hormone is released during deep sleep, which is why Stevenson treats sleep as the most powerful natural performance enhancer available.
2. Your circadian clock is set by light hitting your eyes in the morning, not by willpower at night. Stevenson's first practical lever is daytime sunlight exposure, because a weak daytime signal produces a weak nighttime melatonin release.
3. Screens emit blue light that your brain reads as midday, suppressing melatonin. Stevenson's fix is a hard screen curfew roughly 90 minutes before bed, with the pre-sleep hour filled by something analog instead.

The other 4 — and the full 11-minute summary — are in the app.

What’s inside: 9 chapters

The whole summary runs about 11 minutes, read or listened to.

1. Sleep Is Not a Luxury
2. Get More Sunlight During the Day
3. Avoid the Screens Late at Night
4. Have a Caffeine Curfew
5. Get to Bed at the Right Time
6. Create a Sleep Sanctuary
7. Train Hard, But Smart
8. Fix Your Gut, Feed Your Sleep
9. Ritualize Your Night and Run the 14-Day Makeover