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b'NEW DECADE, NEW SLEEP GOALS. So often we glorify not getting enough sleep. We brag about pulling an all-nighter. We \\u201cgrind\\u201d or wake up at the crack of dawn. Some of us think that staying up is helping us achieve our dreams. But sleep is key to our mental and physical health. It even keeps us young. So why do so many of us put quality sleep on the back burner? On today\\u2019s episode of The School of Greatness, I talk about sleep with a bestselling author on the subject: Shawn Stevenson. Shawn Stevenson is an author of \\u201cSleep Smarter\\u201d and creator of The Model Health Show, featured as the #1 Health podcast in the country on iTunes. A graduate of The University of Missouri - St. Louis, Shawn 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. Shawn says that often we look at sleep as something we should sacrifice to be more present for other people and our goals. But the word sacrifice actually means \\u201cto make sacred.\\u201d We need to make sleep a sacred practice that heals our body and mind.\\nSo get ready to learn how and why you should have more restful sleep on Episode 896.\\nSome Questions I Ask:\\nWhat is sleep? (16:00)\\nHow bad is sugar for sleep? (28:00)\\nWhat does the research say about eating before sleep (32:30)\\nWhat is the optimal evening routine? (52:30)\\nWhat is the optimal amount of hours of sleep? (1:07:00)\\nIn This Episode You Will Learn:\\nThe four stages of sleep (19:00)\\nWhy you need sleep to produce Human Growth Hormone (21:00)\\nAbout the REM Rebound Effect\\nThe relationship between sleep and aging (40:00)\\nHow the body receives melatonin (47:00)\\nHacks for using technology while preparing for sleep (57:30)\\nWhy you should keep your room cold when you sleep (1:02:00)'