Stress Less Sleep Better: The Busy Professional’s Guide to Mastering Stress & Achieving Perfect Sleep in Three Weeks

Modern living has series consequences for your mental and physical performance and overall health. Technology has made the modern body weak, sick and prone to early aging due to higher stress loads and inadequate sleep. Using scientific evidence, Riad shows how in just three weeks you can master your sleep and stress, leading to peak recovery as a fundament for optimal health and a strong body. By reading and utilising the techniques in this book you will: Learn why good quality sleep is crucial for better health Understand the main sources of stress and weaknesses when dealing with stress and lack of sleep Rapidly enhance your quality and duration of sleep Minimize stress input by better positioning or protecting yourself Increase your tolerance to receiving and handling stress

Table of Contents:
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

About the Author :
Riad Hechame is a chemical engineer, strength coach, soft tissue practitioner and functional medicine student. Riad was a student of world-renowned strength coach extraordinaire, Charles R Poliquin. He regularly consults with top experts, researchers and trainers worldwide to remain among the leading players in the strength and performance game. His calling, passion and ultimate goal is to lead people to achieve their personal peak performance by optimising all available and necessary health parameters. Learn more about Riad and his work at www.phpstrengthclinic.com

Review :
'This book is a wealth of techniques to allow you to master the basics of peak recovery: sleep and stress management. If you are in the fitness industry as a personal trainer or strength coach, this book will definitely give you a solid understanding on how to optimise your training/recovery ratio for training and performance results.' - Andre Benoit, former Olympian in luge, world-renowned strength coach and owner of the Canadian Center for Strength and Conditioning (CCSC) 'Great book from one of the health and fitness industry's up-and-coming stars. Feeling the effects of stress? Under recovery? This book is for you. Riad expertly writes about different types of stress and the strategies to help combat them. This is a fantastic resource that I personally will come back to whenever I feel that my health could be suffering.' - Yas Parr, strength and performance coach and published author 'For the past decade, sleep and recovery methods have beenamong the most studied variables in peaking human performance. This book will begin to bridge the gap between human performance and sleep recovery, providing extensive insight into the emotional, developmental and longitudinal effects that sleep has on the human body.' - Preston Green, director of strength and conditioning, Florida Gators 'As a martial arts competitor for the past four decades, I quickly came to understand the importance of resting. It's not just about skipping a workout once in a while to allow your body to recover or dissipate the lactic acid from the previous workout, it's about shutting down your brain and recharging its batteries. There are all sorts of supplements and pills out there that could help you get a clearer view of things but the ONE true thing that really makes the difference and is a game changer is to simply have a good night sleep. Adopting a healthy sleeping pattern is the best way to recuperate and grow. This book will teach you exactly that. Now go on, have a good night of sleep.' - Georges Galarregi, devoted martial artist 'This book shares with you how to deal with different types of stress and how to improve the quality of your sleep. As a mother of a toddler, insufficient sleep is part of the job. More often than not, we tend to rush through the day dealing with different types of stress without realising that it affects how our day ends. Little did I know. How you respond to everything from the moment you wake up will dictate the quality of your sleep. This book may sound like it is for athletes, but even a non-athlete like me has picked up quite a few tips to improve the quality of my sleep. It has also reminded me that self-care is not just about taking care of my wellbeing, it is also about taking care of my sleep.' - Soo Fong, lawyer and client