Go To Bed: 14 Easy Steps to Healthier Sleep

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Go to Bed-cover Go To Bed: 14 Easy Steps to Healthier Sleep is a new online program and is quite simply the most comprehensive sleep guide ever created.

Go To Bed contains the most comprehensive summary of the relationship between sleep and all aspects of your health and wellbeing ever created. It’s also the best and most comprehensive resource for how to improve your sleep that is available anywhere. This epic 288-page e-book not only contains every scientifically-validated tip and trick for improving your sleep but also a variety of ways for tracking and evaluating your sleep so you can measure your progress! And, of course, there’s the 14-Day Sleep Challenge, designed to help you recharge your life with better sleep in just 14 easy steps.

Go To Bed is an incredible program, the result of almost a year and a half of work, and I’m super excited to finally be ready to share this resource with all of you!

Get instant access to the complete program (valued at $39.99) for only $19.99.

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Quick Facts about the Go To Bed program:

  • Over 280 pages packed with information, tips, tricks, and inspiration!
  • The most comprehensive summary of the relationship between sleep and your health ever created.
  • Every scientifically-validated tip and trick for improving your sleep.
  • A variety of ways for tracking and evaluating your sleep so you can measure your progress!
  • Learn how much sleep you actually need and how to get it!
  • Improve your sleep in just 14 easy steps!
  • 14-Day Sleep Challenge program:  add one simple step each day of the challenge!
  • Group challenges hosted monthly with dedicated Facebook and Instagram communities
  • Optional daily emails for 14-Day Go To Bed Challenge
  • Troubleshooting strategies and biohacks for common sleep challenges
  • Recharge your life with better sleep!
  • Printer-friendly design
  • Over 250 scientific references
  • 20 pages of “printables”

Why Sleep?

Whatever your health goals, the stereotypical advice is to eat a healthy diet and be active. But, there’s something else that’s absolutely critical for health that tends to go unrecognized: sleep. In fact, consistently getting enough quality sleep is the single most important thing we can do for our health. Lack of sleep creates inflammation, increases susceptibility to infection, increases risk of chronic diseases like cardiovascular disease and cancer, wrecks your hunger hormones, causes insulin and leptin resistance, causes neurotransmitter imbalances and decreases cognitive function—and that’s just the beginning!  Getting enough good quality sleep is absolutely critical for health!

In the past half century, American culture has shifted to focus on increasing productivity at the expense of health. Changes in sleep patterns are no exception to this problem. In the last 50 years, the average amount of time that Americans sleep each night has decreased by 1.5–2 hours from over 8 hours to under 7. That’s a staggering amount of sleep–equivalent to a full month of continuous sleep every year!–that we need but are not getting. Perhaps unsurprisingly, 65% of Americans are getting less than the gold standard 8 hours of sleep per night, leaving a significant sleep deficit that is never resolved. From what we know about how lack of sleep affects our brains, hormones, and immune system, this may be the single greatest contributor to chronic illness in general.  That’s right, sleep, and not diet.

sleep since 1955

Epidemiological studies show a very strong correlation between short or disturbed sleep and obesity, diabetes, and cardiovascular disease. In fact, lack of adequate sleep has been associated with increased morbidity and mortality from all causes. This means that if you consistently don’t get enough sleep, you have a much higher risk of getting sick and/or dying. Period. Studies have also evaluated the role that sleep plays in healing from specific diseases, like breast cancer, and show that the less you sleep, the less likely you are to survive. Even more compelling, mechanistic studies explaining exactly how sleep, or lack thereof, affects our body at the cellular and molecular level are showing us exactly why sleep is so important for health. In fact, as our scientific understanding of exactly how sleep impacts health increases, the stronger the case is for sleep being the lynchpin of health.

Maybe even more compelling, when you’re getting enough quality sleep, your appetite regulates itself, cravings are diminished, stress management strategies are more effective, you’re more efficient (and happier!) during the day, your body recovers from activity better, your energy levels throughout the day are more constant, you feel more motivated and positive, weight tends to normalize (that means losing weight if you’re overweight and gaining weight if you’re underweight), and your immune system regulates itself.  In other words, when you get enough sleep, you get way more out of all the other positive health changes you’re working on.  And, all those other things you’re working on feel easier too!

Getting adequate sleep is absolutely critical to health. But, it can be challenging to adjust priorities to make it happen. And even when you do shift your routine to allow for more time in bed at night, that’s no guarantee that your body will cooperate. That’s where Go To Bed comes in:  in it, I give you details about the biological mechanics behind sleep, then I share many of the effects that sleep has on the body, with particular focus on chronic illness, as well as how your diet and lifestyle choices influence sleep quality. And, Go To Bed is jampacked with strategies and easy biohacks to help you get the quality sleep you need.

More Details about Go To Bed

Check out the Table of Contents for Go To Bed!  You can easily see just how thorough this program is! Yes, it’s a 288-page e-book that covers all of the science of sleep, the link between sleep and health, how to make sleep a priority (tackling everything from routine to circadian rhythm entrenchment to sleep hygiene), lifestyle changes to support sleep, optimal diet for sleep, supplements (the good and the bad), troubleshooting sleep problems, sleep pathologies, pharmaceutical sleep aids (the good and the bad), everything you need to be successful in making sleep a priority, the 14-Day Go To Bed Challenge, and frequently asked questions!  There’s also some nifty tools created just for this e-book, like a quick survey to calculate your Sleep Score and two different journaling options.

Go to Bed Table of Contents Updated Feb 6-1

Even better, as the program gets updated and expanded, after you purchase Go To Bed once, you will always be given free access to any new additions to and revisions/versions of the program.  You can also download a PDF of the Go to Bed Table of Contents here.

You will be hard-pressed to find any other online program or e-book that provides this kind of in-depth and thorough information!

Join a Group Challenge!

Go to Bed Challenge LogoGo To Bed also contains the 14-Day Go To Bed Challenge. I’ve distilled the vast field of sleep science into 14 simple steps that you can take to improve your sleep. The challenge is designed not just to get you sleeping more and better, but also to work on positive health habit formation with an iterative implementation approach.  Yes, that means that you add just one small change each day of your 14 day challenge with the idea that you’ll maintain your new sleep priorities once the challenge is complete..  And that also means that once this e-book is in your hands, you are just 14 days away from better sleep and better health!

While, you’re welcome to start the 14-Day Go To Bed Challenge any time, the Go To Bed  Facebook and Instagram communities will be hosting group challenges every month. Join the group challenge once or re-up every month for FREE!  That’s right, once Go To Bed is in your hands, there’s no limit to how many times you can participate in a group challenge!  The next 14-Day Go To Bed Challenge will begin this Sunday, March 6th!


Get Go To Bed NOW!

The entire 288-page Go To Bed: 14 Easy Steps to Healthier Sleep program (valued at $39.99) is only $19.99.  You get instant access by purchasing it right now!  Even better, your purchase will also give you instant access to exclusive hefty discount codes to synergistic products!

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Frequently Asked Questions

When you purchase Go To Bed, you will be emailed (to the account that your PayPal address is linked to) a confirmation that contains a download link for your new sleep program!  Make sure to check your SPAM folder if you don’t see it!

When you click the download link provided in the e-mail, the file that you will download is a type of file called a PDF file.  The file is approximately 11MB so it may take a few minutes to download depending on the speed of your internet connection.  You may download this file to view either on your computer or on a mobile device such as a tablet or smartphone.  However, if you have trouble downloading the file and you are using a mobile device, please try from a computer instead. If you have trouble on a computer, check your internet access and firewall settings and try downloading the file from a different browser.

Read on your computer:
Once the PDF file is downloaded on to your computer, simply double click on the Go To Bed PDF file to open it.  The default program for opening PDF files on most computers is Adobe Acrobat Reader.  If you get an error message, you may need to install Adobe Acrobat Reader, which can be downloaded from https://get.adobe.com/reader/ for free.  If you can’t find where the Go To Bed PDF file is, check your Downloads folder.

Read on your mobile device:
Once the PDF file is downloaded on to your mobile device (eg. smartphone, android phone, iPhone, tablet, iPad, kindle, kindle Fire), there are also several options for opening it to read your new e-book.  The Adobe app is available for Android, Kindle and Apple devices. Once the PDF files are on your device, you’ll be able to open them in the Adobe app.

Adding this e-book to iBooks app:
If you have an Apple device, you can sync the PDF file to your device by opening it in iTunes. Be sure to set your device to sync books. Once the file is on your device, you can open it in iBooks, which comes with all Apple devices. If you transfer the Go To Bed PDF file to your apple device, newer devices will automatically save the PDF to iBooks. On older devices, tap the screen to bring up a file menu and click “Open in…” then “iBooks” in the upper right of the screen.

Adding this e-book to a kindle reader or kindle app:
Whether you use a native Kindle or either the Android or Apple apps, the easiest way to transfer the Go To Bed PDF file is to email it to your Kindle. To find your Kindle e-mail address, go to “Manage Your Devices” when logged into Amazon and locate the device you want to send the file to. Look at that device’s tab to locate its unique email address. Send the PDF file to that address in an email! The next time your device is connected to the internet, it will download the file. The e-book can now be found under “Personal Documents” on your Amazon account or “Docs” on your Kindle.

Still having trouble?
If you are still unable to download or access the file, please e-mail books@thepaleomom.com with your full name and invoice number for tech support. Also include what operating system, browser, and PDF-reading application you are using. Thank you!

Join the communities:
Get daily inspiration and support for your 14-Day Go To Bed Challenge, by joining the Go To Bed social media communities and e-mail series.  Links are provided on page 150 of Go To Bed or click to join Facebook and Instagram communities and make sure to like/follow!

I purchased the Autoimmune Wellness Bundle, is what I have the same thing?
An early and incomplete version of this e-book was included in both the original run and the re-run of the Autoimmune Wellness Bundle in 2015. Now that the Go To Bed program is complete though, it’s 5 times longer than the bundle version and contains way, way more amazing science, practical tips, plus ALL of the challenge resources. Because I knew the bundle version was incomplete I marked down the value compared to what the program is now selling for.  I feel confident that you will find the complete version worth every penny!

Is there a print version of Go To Bed?
Believe me, my publisher would love for me to agree to create a print book of Go To Bed, but I’m not ready to do that!  The reason why I chose to launch Go To Bed as an online program rather than a print book was because sleep research is spiking right now. Every week, there’s two or three new papers, many of which are dramatically altering or adding to our understanding of the relationship between our choices and sleep as well as the relationship between sleep and our health. An online program allows me to update as this new research is published, something I just can’t do with a print book! And, you will always be sent updated versions of Go To Bed absolutely free-of-charge.  Another benefit to an online program is the ability to create support communities like the Facebook and Instagram communities.  Finally, as an online program, I can offer you this resource for about half of the cost of a printed version simply due to the higher cost of production for print books.  For those of you who just really prefer to read off of paper books, I did make sure to give Go To Bed a printer-friendly design!  Feel free to print off your own copy at home!

Comments from early adopters of Go To Bed

“What I love about this challenge is that it doesn’t make you jump into the deep end. Each day you add a small step to your daily routine that will help you sleep better at night. You might be surprised how simple (and fun!) these suggestions are. This stuff does not just help my sleep, but also my stress level.” – Bre’anna Emmitt, He Won’t Know It’s Paleo

“I can’t believe every student doesn’t learn about the science of sleep in school.  The idea that our nightly sleep hormone dance is thrown off by blue light seems like a lynchpin to our health and our economy. I had always heard that, but I didn’t really absorb it until your diagram showing the retina is connected to the parts of the brain that regulate cortisol and melatonin….THANK YOU for Go To Bed. It’s going to revolutionize my life!” –Steph

I already feel more energetic, more patient, more focused, more productive, & in a better mood all day…. I have also noticed that I am less hungry throughout the day. I don’t even feel the need for my mid-morning or afternoon snacks anymore. I must finally be stabilizing my hormones! Whoo-hoo!” –Nan

Last night I followed all the steps… my deep and REM sleep took up a much higher percentage of my night than the night before. I feel so much better today!” –Kei

I’ve always been a night owl, and would stay up a couple hours after everyone else went to bed just to get some me time. Then be exhausted every day as a result. I now feel well-rested every day, and am ready for bed at bedtime!” –Dallas

Still Not Sure if Go To Bed is for YOU?

dreamstime_m_677229So, if this is how you feel in the morning, getting Go To Bed should be a no-brainer. But, even if your life isn’t fueled by a constant infusion of coffee, it’s important to understand that even being a getting a small amount less sleep than you need can cause major health issues. Insufficient sleep creates inflammation, increases susceptibility to infection, increases risk of chronic diseases like cardiovascular disease and cancer, wrecks your hunger hormones, causes insulin and leptin resistance, causes neurotransmitter imbalances and decreases cognitive function—and that’s just the beginning! Getting enough good quality sleep is absolutely critical for health!

If you get less than 8 hours of sleep any night of the week, you need this book. If you need coffee to get you going in the morning, you need this book. If you’re dissatisfied with your energy levels, you need this book. If you have any kind of health issue, you need this book. Whether you need to improve how well you’re sleeping or need strategies to help you get more sleep (or both!), Go To Bed will educate and empower you to get the healthy sleep your body needs so that you can reach your health goals.

Go to Bed-coverGo To Bed is quite simply the best resource available to help you naturally support better sleep. Even better, being part of the Go To Bed Facebook and Instagram communities links you to other people putting sleep near the top of their priorities lists.

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