If you are passionate about doing a good and inspiring job as a Doctor, NEET 2021 is an exciting opportunity for your career. If you make up your mind to take the National Eligibility cum Entrance Test this year, you will need to improve your NEET Biology and Physics and Chemistry skills.
NEET Biology is a high scoring section out of 3 if a student handles it carefully! This is unique trick that can lead to success in the NEET 2021 exam. The questions asked in the test are so easy that they do not make aspirants dissatisfied with their preparation.
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With the NEET exams approaching, a few months of the most desirable exams, preparations are underway. Referring the notes being an important part of the preparation. Making notes with reference to different sources can be a daunting task, which is why we bring you compiled data from a variety of sources, suitable for NEET tests while not deviating from the NCERT syllabus.
Framed notes show our efforts to bring the best to the table for those who want to get NEET, thus saving hours of surfing and providing a smooth, seamless learning opportunity. Applicants are expected to prepare notes for all NEET phases - Physics, Chemistry, Botany, and Zoology. Read on to get a full understanding of how to prepare for biology section of NEET for all NEET categories at this powerful time covering all the important points.
NEET Biology is actually an important section because it is one of the most goal-oriented subjects when students plan their preparations wisely. During the test, questions from biology are so understandable that a well-prepared student will never feel dissatisfied with his or her preparations. NEET Biology plays an important role in determining student achievement in the NEET exam, however, this does not mean that students can focus on two other subjects. To hold a chair at a tertiary medical or dental college, students are advised to hone their skills in Biology. The level of biology difficulty has increased over the years. As a complete analysis of NEET 2019, it was assumed that the test went well in the difficulty meter where among all the other categories, Biology was considered the simplest, followed by Chemistry and then Physics which was the most difficult and challenging section that time.
Preparation notes of Biology is required for students to prepare for the National Eligibility cum Entrance Examination. A standardized test set is designed for students to be admitted to medical colleges. Students who have studied biology as a subject in science stream can apply for the exam and begin preparing for the exam. Students can view notes, syllabus, mock tests here and more details can visit the official site ntaneet.nic.in.
Whether it's a test or a competitive exam, notes play an important role in every preparation! That's why ClearExam takes care of your NEET Exam Preparation by offering Shorts notes for NEET & NCERT Short Notes PDF for Physics, Chemistry, and Biology for NEET 2021 pdf Including Summary & Important formulae.
Important chapters for Biology are given below -
Biology is one of those sections that must not be taken lightly. Forming 50% of NEET question paper, Biology will help you get enough marks to qualify the examination.
Every chapter in this section is important, however, candidates need distribute their time effectively amongst various chapters. One can refer to the table below for the chapter-wise weightage of NEET Biology and plan their study accordingly.
NEET Chapter Wise Weightage 2021 for Biology:
Biology Chapters and topics
Average no. of Questions from the chapter
Weightage of the chapter and topic (In percentage)
Cell Biology & Cell Division
Genetics & Biotechnology
Biology in Human Welfare
Structural Organization in animals
Human Reproduction & Reproductive Health
Origin & Evolution
Human Health & Diseases
By looking at the NEET Exam Pattern, students can prioritize topics according to their marking weightage and difficulty level. While many students feel that the division of Animal & Plant Kingdom is difficult, some students find it fun to read. So, here on this page, we have come up with a unique way to help you master the test. To help you deal with all the important details of NEET Biology, we have brought you the key points in the article below. If you go down to the NEET syllabus into simple topics, then you will get over 10,000 ideas. ClearExam's STUDY platform offers the best of NEET readings to build your knowledge with the help of notes and other resources made by academic experts. If you complete all these concepts correctly, then it will be easier to crack the NEET 2021 exam.
Please, have a look!
Have a Better Understanding of Botany & Zoology
Biology is a broad field to study. Before we take you to the study essentials, we would like you to go through the basic information about the two crucial parts of NEET Biology.
Zoology or Animal Biology is a very interesting yet complex subject of the NEET Biology Syllabus. The branch responsible for the study of Animal Kingdom includes architecture, embryology, evolution, classification, practices, and the distribution of both animals - living and extinct. Through Zoology, you can learn about how animals interact with the natural system.
Zoology is also about animal interactions with the ecosystem. It is a very interesting stream of Biology and works on the study of the Animal Kingdom and its structures, evolution, embryos, practices, classification, and the distribution of living and extinct animals. Students are advised to focus on topics such as Reproduction and Psychology while preparing for the exam.
Zoology mainly contains 45 questions in the test and among those, most are easy and limited to try. Considering the level of difficulty of animal questions, experts say that in the entrance test, about 35% of the questions have a high level of difficulty and 15% of questions have a simple level. Zoology comprises the important topics like -
- Animal Diversity
- Human Physiology
- Animal Tissue
- Human Reproduction
- Animal Husbandry
- Human Health & Disease
Botany or Plant Biology, also known as Plant Science or Phytology is the crucial part of NEET Biology & Science of Plant Life. A person specialized in the field of plant study is known as Botanist or Plant Scientist. Botany also includes the Study of Fungi & Algae.
Modern Botany deals with plant structure, growth, differentiation, reproduction, biochemistry & primary metabolism development, disease & plant taxonomy.
Botany mainly consists of 50% questions of average difficulty level; 35% questions are mainly of high difficulty level and 15% questions are of an easy level. On the other hand, topics like Genetics & Biotechnology carry high weightage followed by Ecology in the exam.
Some of the important topics of Botany are given below -
- Plant Anatomy
- Plant Morphology
- Cell Biology & Cell Division
- Plant Physiology
- Plant Reproduction
- Genetics & Biotechnology
- Biology in Human Welfare
- Plant Diversity
The preparation for the biology subject is not sufficient to appear for the National Eligibility cum Entrance Examination, students must prepare the physics and chemistry subjects also. The process of preparation of notes, important formula and mock tests are provided in the links given below.
Other important quick revision notes for NEET preparation
Download 11th and 12th grade Biology Notes in pdf form. It will be especially helpful during small gaps between tests that you appear for. You can easily make a quick overview of all the topics by using it. It contains all the important points, formulas, etc. which greatly help the review to be more effective. So download it and you should pass it on to the best level of preparation. It will also help in preparing for various competitive exams such as NEET, AIIMS etc.Download Revision notes for biology class 11 and 12 by clicking on links given below.
Unit-I Diversity of Living Organisms
Unit-II Structural Organization in Animals and Plants
Unit-III Cell: Structure and Function
Unit-IV Plant Physiology
Unit-V Human Physiology
Unit-VII Genetics and Evolution
Unit-VIII Biology and Human Welfare
Unit-IX Biotechnology and Its Applications
Unit-X Ecology and Environment
Other Recommended Links for Biology Preparation
To be helpful further, we would like to share with you a descriptive analysis of which topics are easy, difficult, important etc wrt NEET.
Important and easy: Environmental issues, sexual reproduction in flowering plants, biological classification, molecular basis of inheritance, human health and disease, body fluids and circulation, animal kingdom, chemical coordination and integration, principles of inheritance and variation, cell-unit of life, plant kingdom, photosynthesis in higher plants, breathing and exchange of gases, digestion and absorption, biodiversity and conservation.
Important and difficult: Morphology of flowering plants, human reproduction, cell cycle and cell division, reproductive health, biotechnology - principles and processes.
We hope that our notes will play their part in our students' success.
Mock Tests for the Preparation of Biology for NEET
Experts recommend that students should solve papers of the past several years of NEET (and AIPMT before it) , also for examinations such as AIIMS MBBS and JIPMER MBBS as long as the syllabus is the same as that set for NEET 2021. However, from 2020 all other tests such as AIIMS MBBS and JIPMER MBBS are included under NEET. Therefore, known to all NEET 2021 a single admission test for admission to the UG medical study.
Take at least 15 mock tests and papers from the last 12 years before the final exam and follow up with performance analysis. Many toppers have solved the question papers for the past 30 years to understand the pattern and types of questions before the exam. So take a lot of fake tests and analyze them carefully with counselors.
Practice a variety of mock tests: The NEET Mock 2021 test can be title / full or full length. Aspirants should try to solve a variety of mock tests for NEET 2021, as appropriate for their individual circumstances. Specific questions related to the topic or topic can be asked from the NEET 2021 inquiry banks to strengthen the human mind and improve technology. Resolving module wisely will help those who wish to attain NEET 2021 in all subjects individually. While preparing Physics, considered one of the most difficult subjects, this strategy is very fruitful. In preparation for NEET 2021, practice of full mock test is equally important. The benefits of mock practice with NEET 2021 cannot be fully realized until one focuses on the full mock test.
Performance test evaluation: During NEET preparation, performance testing after a mock test is a key functional factor. It helps to identify flaws and gives aspirants the opportunity to work on them. The following aspects should be kept in mind while preparing for NEET 2021 using mock tests.
- Time management
- Negative marks being lost
- Subject-wise performance
- Analyzing weak and strong areas
Always beware of negative marking: On the day of the NEET 2021 test, the authorities will not provide opportunities for trial and error. In NEET, for every wrong answer, candidates will lose one mark. So, keep checking to work in this context while solving mock tests, and then try to limit the marks lost due to incorrect answers.
Stay tuned for your efforts: Since NEET is an offline mode test, it is very important for aspirants to try up to 15-30 mock tests by practicing the nature of the test day in a timely manner. This will ensure that the candidates are analyzing so that they can devote as much time as possible to each question depending on their difficulty on the actual test day.
(The answer to how to prepare for NEET 2021 using the mock tests described in the article above is written according to expert advice.)
A mock test of both biology and botany topics is given below. Students can take mock tests in English or Hindi depending on the arrangements they have made for the test.
Exam and Subject
Mock Test Link
NEET Botany (English)
NEET Botany (Hindi)
NEET Zoology (English)
NEET Zoology (Hindi)
Should you make NEET review notes? Yes, this question takes you back to a time when you had the same problem of whether to make short notes for a NEET review or not and where to turn.
Here are the methods used to make my NEET review notes, and to make them the best here are the tricks!
Students must prepare for biology from biology notes tests by following some important steps given below -
- Prepare notes by paying attention to facts and ideas.
- Attention Pay attention to important topics, for Books See NCERT books and NEET recommended books for notes
- Follow Properly follow notes to reduce the number of questions answered in the wrong test.
- Highlight and summarize concepts.
- Do not make your review notes simultaneously while reading that chapter for the first time or the second time. This is where most people go wrong. Read the chapter at least 4-5 times and come up with at least 2 of its tests, so you know what is really important and what is not. Because in the end, it is not hard work but smart work that makes a difference!
- For Physics, read the chapter and read all the findings. Then write down only the formula and the key points of the findings so that when you come across it, it will be like the whole movie-going back to your head.
- Include any questions you find difficult to answer, be it test questions or book questions, in your notes.
- Issue Try to summarize your lesson on one or two pages. The lower the volume, the more attractive they become.
- For Chemistry, refer mainly to biological chemicals. Create a table stating the answer name, how to respond (if necessary), and various questions such as topics.
- There is no real point in making notes on Physical Chemistry as it is almost minimal in practice.
- In Inorganic Chemistry, make NCERT as your final study material. Enter any points you find on the other side of it!
- In Biology, write only those points in your notes that you find memorable. For example, I always forgot the archives of various algae, so I just wrote that one point in all my Biological Classification notes.
- Add all the various points and lines of NCERT to your notes. The examiner is a master of confusing hell for you in that one line of NCERT that just jumped like a 'unit'.
- In short, try and make your NEET review notes as bright and clean as possible to review the entire 2-year course in that one week before the exam.
Syllabus for NEET Biology
Biology is a subject which is necessary for students and studied before to take admissions in medical college and prepare for medical exams. Students must download the syllabus and refer to prepare the notes. The syllabus for biology subject for entrance exam preparation is provided below.
Biology NCERT books for NEET pdf
The markets are full of NEET preparation books, but in order to pass this test, one has to choose the right one from the shelf. The best NEET 2021 textbooks are the ones that help you better understand the subject. NEET 2021 materials should be taken according to your level of preparation. As given below there are a few good and the proposed literature preparation for NEET 2021. One should note that the NEET 2021 literature suggested below is different from the NCERT literature.
Preparing for the NEET 2021 exam is incomplete without good NEET books. Here, you will find a list of the best textbooks in Biology, Chemistry, and Physics wishing to pursue a medical career in order to pass an exam:
NEET Books 2021
Biology is a vital subject in NEET as it constitutes 50% of the question paper. While preparing for Biology, you must refer to:
- Trueman's Biology (Theory) Volume 1 & 2
- Pradeep Publication's Biology
- GRB Bathla's Publications for Biology
- Mamta R. Solanki & Lalita Ghotik's Medical Entrances Biology (all 3 Volumes) – Target Publications
- Sanjay Sharma & Sudhakar Banerjee's Exploring Biology (Volume 1 & 2) – Arihant Publications
- Biology by GRB Bathla’s Publications
- S C Verma Biology Books
- NCERT Biology Class XI and Class XII textbooks
- Biology Vol 1 and Vol 2 by Trueman
- Objective Biology by Dinesh
- Objective Botany by Ansari
- Pradeep Guide on Biology
- Best Physics Books for NEET Preparation
NEET full form (National Eligibility cum Entrance Test) is the only entrance test through which students can get admission to as many as 82,926, MBBS, 26,949 BDS, 52,720 AYUSH and 525 BVSc & AH in 542 and 313 medical and dental colleges, respectively. Ashwini Kumar Choubey, on March 20,2020 shared that 82,926 medical seats are being provided to 541 MBBS colleges, including 278 public and 263 private institutions. The proliferation of full-fledged MBBS BDS seats in India through NEET has created opportunities for people seeking admission to the government, private institutions, which are considered medium / middle. The main purpose of the NEET exam is to conduct the admission process in MBBS and BDS courses. Therefore, a NEET exam was introduced to replace other medical tests nationwide including AIPMT (All India Pre-Medical Test, National Eligibility cum Entrance Test presented by CBSE and Medical Council of India (MCI). Earlier, medical students were supposed to fill different forms for different medical entrance exams that are conducted in India.
The National Testing Agency (NTA) has completed the National Eligibility cum Entrance Test- full form of NEET on September 13, 2020, and October 14,2020 in offline mode. The result of NEET 2020 was released on October 16,2020 in the form of a school card. In the notice, the NTA shared NEET COVID-19 advice regarding SOPs followed at exam centers. More than 13 lakh students appeared for the NEET-UG entrance exam. For better medical and dental education in India, the Department of Health and Family Welfare (MoHFW) has launched a single entrance test which is the National Eligibility cum Entrance Test – full form of NEET. The NTA released the NEET 2020 admission card on August 26, 2020 Candidates qualifying NEET UG exam are eligible for 15% All India counselling quota seats conducted by Medical Counseling Committee (MCC), on the other hand, for 85% state admissions and private institutes.
Preparation Tips for NEET 2021
The students must follow some of the tips given below while preparing biology for the exam
- Revise the notes properly
- Practice previous year questions and mock tests
- Increase your speed by practicing a lot from study material compiled in notes.
- Give proper attention to NCERT books and solve questions provided in these books after chapter
- Put all the hard work and put forth your best foot forward.
Year after year, the competition for exams goes up and up! In order to be fragile and fit for a medical seat, one must have a very good strategy. Part of the plan should be a reading plan, a thorough review, a thorough reading of the NCERT 11th and 12th grade syllabus, familiarity with the question papers, and much more. Aim high! A well-written, customized plan that combines all your strengths and weaknesses can serve as a blessing. Here we present to you the NEET 2021 preparation tips you can follow:
- Know the NEET Syllabus
The first thing candidates want to know is the complete information about the official NEET syllabus. They can compare the NEET syllabus with their board test syllabus. This is helpful because if there are regular chapters, candidates will not need to prepare separately. This can provide more time to prepare uncovered topics in the syllabus.
- Important topics to focus on NEET 2021
Candidates should identify which are the more important topics and chapters in each subjects. This helps one to focus on more important concepts rather than covering the whole pool of topics.
- Good Learning Materials
The most important factor in preparing for any test is a good textbook. Following a proper NEET study material is essential to preparing for the exam. NCERT is the best NEET textbook for exam preparation. Aspirants can contact NEET teachers and toppers or read their conversations and see what books they are referring to. Following the discussion of NEET toppers, candidates can also get an idea of their NEET strategies and preparation plan.
- Create Reading Timetable
A timetable can help you to plan and follow their diligent study. A well-planned timetable can allow candidates to work on their weak points and provide time for a NEET exam and test. It will also create a sense of belonging and morality in the NEET preparation of the candidate. Here are some simple steps that participants can follow to prepare for the NEET timetable.
- Get a calendar and diary
- Set sound priorities
- Schedule hours for study
- Take care of your own health
- Do not fall asleep during study
- Get enough sleep
- Practice sample sheets of NEET and question papers from previous years
One of the biggest challenges of any entrance test is time limit. Practice is key, not only NEET, but for any competitive test. Applicants must complete 180 questions within 3 hours. This means they can only donate 1 minute to each question. Therefore, the ability to manage time is important in NEET exam. Applicants should familiarize themselves with NEET sample papers and questionnaires from previous years to improve their accuracy and speed levels. Resolving the questionnaires will also give them an idea about the question pattern, the difficulty level of the questions and the specific weight of the chapter. They can also analyze their weak and strong areas by solving fake papers.
How To Score 300 In NEET Biology?
NEET 2021 will be held in just a couple of months from now, and as it is always with this exam, students are hoping to ace Biology. So, how to score 300 in NEET Biology? Is it really possible to score above 300 out of 360 with just weeks left to prepare for this exam?
Having closely monitored the exam patterns in previous years and students’ approach to the subject, we can say with confidence that it can be done. But what are the key things you need to do if you want to achieve that number?
ClearExam reminds you of 5 foolproof ways to up your chances of how to score 300 in NEET Biology.
(1) Know the Important Chapters
(2) Refer to the NCERT Books
(3) Take NEET Mock Tests
(4) Solve Previous Year Papers
(5) Revise Thoroughly
1) You need to make a note of important NEET chapters. Plant Physiology, Ecology, Cell Biology, Human Physiology, Molecular Basis of Inheritance, Biomolecule, and Biotechnology are some of the most important topics that form the bulk of the questions in the NEET exam. Make sure you devote most of your time to these topics so that you can focus on them. Selecting chapters by their size can be the first step in determining which topics you will prioritize to read. After doing this, take the intelligence tests to identify your weak points with a personalized analysis. Keep applying those weak ideas until you have a firm command to do so.
2) NCERT Class 11 & Class 12 books are all you need to ace NEET 2021 because it provides a complete description of the most basic ideas. Many questions over the years have been based on the NCERT textbook or are closely related to its content, if not directly. Read the chapters of the book over and over again. Also, don't forget to study and practice each label drawing from NCERT. NCERT Exemplar is also a useful tool to help with your study. Make short notes / flashcards / flowcharts as you read. This will help you to update in the last few days the most important ones.
3) After brushing well into the entire Biology syllabus, you should try the NEET Mock Tests that you can take at different stages during your preparation as it will help you assess your preparation level and improve your scores.
4) Here is what you need to do more in the last weeks of NEET 2021. Solve last year's NEET papers to get a clearer understanding and make yourself easier on the test pattern. Focus on frequently asked questions, topics, and chapters. This is one of the best and most effective ways to prepare for the exam. Practice solving at least 5 papers from previous years, and then read these papers by topic and wisely.
5) Learning is not enough when the competition is tough. You need to keep reviewing and continuing to practice if you want to grow your game. Make it a point to practice NEET questions to improve your understanding of concepts. To remember the formulas better, make the same flashcards. Make a weekly study plan to complete all the topics well in time and read consistently.
Some of the most commonly asked questions on NEET 2021 Study Material from the aspirants are as under:
What is the best book for biology in NEET?
NCERT is a NEET holy book, it should be read line by line and be well-informed. 80-90% of questions came from the NCERT system. For the remaining 10-20% questions, you can only look at these books, they are more than enough - Objective NCERT easily accessible - MTG, NCERT Exemplar, Trueman biology, Arihant, Cengage Don't forget to cover the 'summary' section provided at the end of each chapter. It contains some important points that students often miss.
Is NCERT sufficient for the biology of NEET 2021?
No. Although NCERT should be a priority for you in NEET, especially biology, it is not good enough if you are aiming for a good level. 80-90% of the questions are usually asked in the NCERT syllabus. However, with the remaining 10-20% questions asked outside of NCERT, one should refer to other relevant sources. NCERT is good for graduation only. With NEET, now a single medical entry test, combining AIIMS and JIPMER from NEET 2020 onwards, the competition is stronger than ever.
How many chapters are there in the biology of NEET?
38 chapters. The NEET Biology syllabus has 10 units, which have 38 chapters in total. The 22 chapters are in the NCERT 11th syllabus and the remaining 16 chapters are included in the NCERT Class 12 program.
How many questions in NEET biology are from NCERT?
NEET Biology comprises 90 questions in total. The number of questions appearing in NEET biology from NCERT varies every year. But mostly, questions are asked from NCERT. For exact numbers, NEET 2019 had nearly 84 questions either indirectly or directly from NCERT, out of these 84, 78 questions were purely NCERT based. Similarly, NEET 2018 had a total of 82 questions appearing from NCERT and NEET 2017 had nearly 76 questions from NCERT. Trends keep changing every year.
Where can I find the best biology books and practicing materials for NEET?
You can find NEET Best Books and Learning Materials for free on our page. Access them for free and get a hold on the NEET Exam courses.
How to download the NEET Biology Books PDF?
You just need to tap the quick links available for NEET Books and save them for future use.
Which is the best study material for NEET?
ClearExam provides the best study platform for NEET 2021. You get NEET chapter-wise notes, video tutorial, practise questions, mock tests, cheat sheets, and much more at ClearExam.
Will NEET 2021 Biology be tough?
The difficulty level of NEET cannot be predicted as it varies every year.
No Is Not Enough Pdf Free Download
Can I crack NEET in the first attempt?
Yes, one can crack NEET in the very first attempt by practicing regularly, taking mock tests, and by solving previous year papers. Solving NEET sample papers will help in understanding the exam level and the important topics will help you know all the priority concepts which you have to give proper attention.
Is studying only NCERT enough for NEET 2021?
NCERT books are enough to qualify in the examination, but to get a good score/rank, one must refer to other books as well. Reference books and practice tests will give you an advantage over the others.
From where can I give NEET mock tests for free?
You can get free NEET mock test series at ClearExam.
All the best in your exam preparation!
In Sleep Smarter author Shawn Stevenson takes you through his 21 steps for getting a good nights sleep. After reading the book you'll be amazed at how much of an impact sleep has on your health and productivity. This book is a great read if you're looking to improve the quality of your sleep and general well-being.
DOWNLOAD THE SLEEP SMARTER SUMMARY PDF FOR FREE!
- BOOK SUMMARY
Who is this summary for?
Sleep Smarter by Shawn Stevenson is the ideal book for anyone looking to really take your energy and wellness to the next level and at the same time improve the quality of your sleep. Sleep Smarter is a quick and easy read packed with facts, studies and scientific insight all about getting better quality sleep. Shawn takes you through the essential components of a good nights sleep. The book also contains a few surprises about how much impact sleep has on your day to day health. When you improve the quality of your sleep, almost every aspect of your life improves, including, yes… you guessed it, your productivity. By the end of the book, you'll definitely be settling in for a good nights sleep.
About the author
Shawn Stevenson is an author, keynote speaker, and podcaster. He has really made a name for himself in the health-world being interviewed for magazines like Men’s Health, Muscle & Fitness, Entrepreneur and Woman’s Health. Shawn is possibly best known for his podcast; The Model Health Show, the #1 Health and #1 Fitness & Nutrition show on iTunes. Shawn’s real passion lies in encouraging his readers and listeners to become the very best version of themselves; healthy, strong and happy. He draws a lot of his inspiration from his own experience with a diagnosed degenerative spine condition which was deemed ‘incurable.’ He knew that he could do more than just manage his disease but cure himself, so his research into the human body began!
In the summary
In this summary, we’ll briefly outline Stevenson’s top 21 tips for getting a good night sleep. These vary from avoiding screens before bed, to getting exercise to creating night-time routines.
After reading this summary, hopefully, you'll be amazed at how much of an impact sleep has on your health and productivity and you’ll be ready to make some changes!
SLEEP IS VALUABLE
Stevenson’s first tip is that you need to truly understand the value of sleep. It’s not just about closing your eyes, sleep has a direct impact on your mental. emotional and physical performance. Stevenson explains that a simple lack of sleep can lead to so many health issues such as depression, obesity, and immune deficiencies.
It’s not something we think about a lot but getting enough sleep also has a direct impact on your productivity. Many of us lead busy lives and assume that getting a few hours less of sleep means a few hours more of work. However, Stevenson points out that prioritising work over sleep is actually counter-productive. Instead of allowing you to get more work done, you’ll find yourself burnt-out, stressed, slower and your creativity will suffer. Evidence suggests that you actually make 20% more mistakes when you are sleep deprived, only creating more work for you.
Stevenson gets a bit scientific and explains that sleep directly correlates to the amount of glucose in your brain, if you’re not getting enough sleep, your glucose is reduced. Alas, the cravings for sugar when 3:30 pm hits – your body is actually telling you that your sleep deprived and you require more glucose.
”When you have a big project due or a deadline looming, schedule enough time to make sure you complete the job at hand. Don't sacrifice sleep in order to meet deadlines.”
Stevenson encourages us to get outside and experience more sunshine hours every single day. The science behind this explains that light sends direct signals to your organs and a critical hormone gland in your body and encourages you to wake up.
It’s important that you use natural light, sunlight sends a trigger to your body which assists in the regulation of your body clock and allows your bodies production of hormones to be at an optimal level.
Everyone’s heard of melatonin before? The magical substance that aids sleep. Well, it’s actually created naturally in the body and encourages sleep. Melatonin is influenced dramatically by your physical exposure to light. If you can work to get more sunlight in the day, and dull your expose in the evenings, you’ll be working towards creating an optimum body clock and even better sleep.
”Maximise sunlight exposure, particularly between the hours of 6:00 and 8:30 am. If you work in an office, get out during the day and go for a walk to get some natural sunlight.”
NO SCREENS AT BEDTIME
We live in a highly technological world, and its hard to escape the screens. Whether it be your laptop at work, your phone while you’re on the go or your TV set at home, we are constantly looking at screens. And ask yourself this, is the last thing you do before bed every night stare at some form of screen?
Stevenson explains that the light these devices send out are actually pretty damaging to our sleep cycles. Devices emit a blue light which will affect the melatonin we discussed previously. This will keep you awake and you’ll find it harder to fall asleep at night.
”Limit device use 90 minutes before sleep. Read a book instead.”Click To Tweet
For many of us, caffeine is our go-to first thing in the morning, and we continue to rely on it throughout the day as we navigate our busy lives. However, Stevenson stresses the importance of understanding that caffeine is a powerful stimulant. It’s best used first thing in the morning and can be beneficial in promoting productivity. But, when consumed within 6-8 hours of your bedtime, caffeine can be detrimental to your sleep quality. Stevenson explains that you need to set a curfew, for example, if you go to bed at 10 pm every evening, your last coffee should be no later than 2 pm.
It’s important to note that coffee isn’t the only source of caffeine. It can also be found in tea, chocolate, and most energy drinks. Sometimes even cold & flu medication will contain caffeine.
”Set a caffeine curfew at around 2pm. Caffeine has a half-life of 8 hours i.e. 200mg of caffeine becomes 100mg in 8 hours, and 50mg 8 hours after that. It hangs around in your system for a long time so be careful when consuming caffeine.”
OPTIMUM TEMPERATURE: COOL
I bet you’re all familiar with that feeling of being too hot to sleep, tossing and turning trying to find a cool patch in the bed. Temperature is actually really important when it comes to getting a good sleep. Stevenson explains that ‘thermoregulation’ has a big influence on your sleep cycle. Instinctively, your body should know to drop your body temperature to the optimum sleeping temperature when it’s bedtime. But, if the conditions are too hot it can become extremely challenging for your body to regular. This is why it’s so important to have a cool environment in your bedroom. But ensure that it’s not too cold also!
”Take a warm bath/shower an hour or two before bed. the increased core body temperature from the heat will fall accordingly and level out a little cooler right before bed.”
Getting to bed at an appropriate time can be really difficult, it’s easy to stay up late watching Netflix, and all of a sudden it’s after midnight and you realise you need to be up again at 6 am.
Stevenson explains how getting to sleep at the right time will improve the quality of your sleep dramatically. He explains that the time between 10 pm and 2 am is considered a ‘magic window’ of sleep. Scientifically explained, this is because your hormone secretion and recover is doing it’s best work during this time. Stevenson explains that it doesn’t come down to how many hours you get a night, you might still only get 6 hours but if 4 of those hours were between 10 pm and 2 am you’re already doing better than someone who got 6 hours from 2 am till 8 am.
Stevenson explains that your body gets a ‘second wind’ after about 10 pm if you’re not already asleep, this is a release of melatonin that will, as a result, make getting to sleep harder. So try your best to be asleep by 10 pm whenever you can.
”Sleep cycles are your bodies natural rise and fall of sleep depth which take about 90 minutes. By waking up at the top of a cycle, you wake up feeling refreshed and alert. Wake up at the bottom (about 45 minutes in) and you'll wake up feeling pretty groggy.”
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Stevenson raves about magnesium. It’s a naturally occurring mineral that has numerous benefits to the body including blood sugar regulation, circulation improvement, pain reduction, muscle relaxation and in general an all-over stress reducer. As an all-rounder, when it enters the body, magnesium has so many areas to work on that it’s quickly used up. Stevenson explains that approximately 80% of us are deficient in magnesium.
Either magnesium bath salts or body oils will get some extra magnesium into your body, reducing your stress and encouraging a better night’s sleep. Stevenson suggests either of these sources of magnesium over pills as the benefits can be lost during digestion.
”Keep the magnesium infusion beside your bed and apply it to areas that are sore, stressed, on the chest, neck ,and shoulders.”
Many of us are probably guilty of using our bedroom as a multi-purpose room, for entertaining friends, for getting work done, or as a make-shift dining room for eating take-out while watching a movie. However, this can have a big negative impact on our sleep.
”The bedroom should only be used for two things: 1) sleep and 2) the ‘other thing’.”
Stevenson explains that doing work in bed is possibly the worst thing you can do to your sleep quality. Even this simple task of replying to emails is a big no-no. The last thing you want to do is associate your bed with any kind of stress.
Another consideration to take is the air in the bedroom, Stevenson recommends ensuring that there is a source of fresh air every day. He explains that without the intake of fresh air, the room’s air will stale and the ions in the air literally lose their negative charge. We want as many negative ions as we can as they are energising, they eliminate odours, mould and other nasties in your house. Another great idea from Stevenson is to have a houseplant in your room!
”Get at least one house plant. Keep work out of the bedroom.”
As we mentioned above, the bedroom should be used for only two things. Sleep, and sex. Stevenson explains the effect of orgasm on your sleep, the intense conception of chemicals released in the body through orgasm is the perfect sleep inducer.
”This should be pretty self-explanatory. Just remember, you don't necessarily need a partner to get the benefits.”
There’s a reason we go to sleep at night, and that’s because we are naturally wired to sleep in the dark. Stevenson explains that any source of light with have an effect on the quality of your sleep, and it’s not something you can fix with a simple sleeping eye mask. Light actually has the ability to penetrate your skin, so if there’s light entering the bedroom, you need to fix this!
”Blackout curtains are a great way of getting rid of light pollution. Remove light up devices and get a dim alarm clock.”
Sleep is a process not only or rest, but also of recovery. Stevenson explains that working out is the act of tearing your muscles and damaging tissues. Sleep is designed to repair the tears and aid your body in recovery. Someone who works out will create more of the hormones required to keep repairing and recovering.
However, Stevenson only recommends morning workouts. If you workout just before bed, your body doesn’t have enough time to reduce the core temperature, and as we discussed earlier, you need to be cool in order to have a quality sleep. It also matters how you workout, simple cardio is good, but lifting weights will get the best results for your body. You’ll sleep better and feel better.
”Lift weights at least two days a week. Focus on shorter super-sets.”
TECH STAYS OUT OF THE BEDROOM
This one should be self-explanatory, especially after we’ve already discussed the damaging blue-light of screens and the dangers of bringing work into bed.
There’s scientific evidence to suggest that people who have these devices in the bedroom and use them before bed take a longer period of time to reach the deep sleep that we require, they also don’t manage to spend as long in this state.
Stevenson also explains that these devices are known to emit harmful electric and magnetic fields, with links to healthy concerns it’s best to keep them out of the bedroom altogether.
”Use a good old fashioned alarm clock to wake you up. Talk to your partner before bed, or have a big ‘O'. This should keep you more than entertained.”
Another contributing factor to your quality of sleep is interestingly, your weight. If you’re sitting at a heavier weight than you perhaps should you may find that your sleeps is lower quality. The stress to your organs, endorphins and nervous system from being overweight is linked to decreasing your quality of sleep.
Stevenson explains that cortisol (the anti-sleep hormone) is more common in people who are overweight.
It’s important to focus on quality nutrition, getting a good balance of fats, protein and carbohydrates at each meal. Too many carbs will affect your insulin levels, focus on quality fats and proteins for optimal health.
”Focus on whole foods and avoid processed food. Avoid food, especially carbs before just bed. Start your day with a good meal – not carbs as this will cause an insulin spike.”Click To Tweet
A lot of people associate drinking alcohol with drifting off to sleep quickly, However, the speed at which you fall asleep does not correlate to the quality of your sleep. Stevenson explains that your brain and body don’t completely turn off when you’ve been drinking and you won’t reach the optimal deep sleep state.
”If drinking, wrap it with some time to spare before sleep. Ideally 4 hours. Also, make sure you drink plenty of water before you hit the sack.”
SLEEPING POSITION MATTERS
It’s pretty important to be as comfortable as possible when sleeping, and Stevenson explains that the way you sleep actually has an impact on the quality of your sleep.
Blood flow to your brain, oxygen and your breathing are obviously critical processes for the body, and certain positions improve these functions.
- Back sleeping: good for your spine and digestion, although it can be related to sleep apnea and snoring.
- Front sleeping: prevents snoring, be careful that you don’t hurt your neck so get rid of your billow and lift a knee to open up your hips.
- Side sleeping: one of the most common positions and the most natural. Good for digestion and eliminating heartburn.
”Choose the position that best works for you and try and stick with it.”
CALM BEFORE BED
How familiar is the feeling of jumping in to bed and suddenly, your brain shifts into overdrive, planning, thinking, questioning. This can be extremely disruptive to your sleep and will keep you awake longer. Stevenson recommends meditation as a solution not only for sleep but for all areas of your life.
Stevenson explains that meditation is a process that will release good hormones and endorphins while reducing stress. It doesn’t have to take long, all you need is 10 minutes a day.
”Meditating in the morning is often the most beneficial time to do so. It's when your brain is already near the alpha state. Start with guided meditation to begin with.”
Stevenson stresses the point that supplements shouldn’t be your first port of call, but once you’ve addressed some of the other tips we’ve discussed you can turn to some natural supplements to aid sleep.
- Chamomile – is a calming herb that relaxes your muscles and nervous system. Try it in tea form at night before bed.
- Kava Kava – actually a drink deriving from Fiji, it has a natural sedative reducing the time it takes to drift off to sleep.
- Valerian – another herb that is actually slightly stronger than a sedative. In tea from in can help with uninterrupted sleep.
- Don’t rely on melatonin supplements as there is evidence to suggest it decreases your natural ability to produce the hormone.
”Address all the other tactics in the book before using supplementation to help your sleep.”
EARLY BIRD CATCHES THE WORM
Earlier in this summary we discussed the importance on sunlight on your sleep cycle, waking early is the perfect way to set you up for the day with a dose of natural light. It aids your natural circadian rhythm and helps your body stay in synch.
Stevenson highly endorses waking up early in the morning, having a purpose and getting some things done. It’s a great way to get your day started with a dose of motivation and you’ll find you get more done.
”Go to bed within 30 minutes of the same time every night. Many people think they can sleep less during the week and 'catch up' at the weekend. All this does is throw your schedule out of whack.”Click To Tweet
What do you go to sleep in? Stevenson suggests using PJs as a way to trigger your body into a relaxed mood. It’s important that PJs are incredibly comfortable and loose fitting. If you’re a woman, try sleeping without a bra, it’s better for blood flow.
”Men, try wearing boxers, loose fitting tops, basic t-shirts or go naked. Women, try boy shorts, your significant others t-shirt, flowing lingerie, yoga pants or going naked”
Stevenson stresses the importance of getting grounded in our everyday life. He explains that we lead busy lives, leaving the house to drive our cars to work, always wearing shoes as a barrier between our bodies and the earth and this can actually impact our sleep and health.
Scientifically, there is an electromagnetic surface on the earth, and our bodies act as a conductor. We need to remain connected to the earth in order for our bodies to repair cells, reduce inflammation and neutralise free radicals. Evidence suggests that the free electrons available on the earth's surface can only be absorbed by direct contact with the earth.
”Make an effort to ground yourself regularly. Simply touch the ground or a tree. Going to the beach is a fantastic way of doing this, and it's often why we sleep so well on holidays. Grounding yourself after a long flight can also help to overcome the effects of jet lag and the stress long-distance travel puts on your body.”
Stevenson explains that have rituals and implementing a routine is essential in continuing to get good quality sleep. By making a habit out of your evening routine you’ll have to put less thought into it and it will become an unconscious process.
”Make sure you get in the mood before bed and take time to unwind and relax. Read some fiction, take a bath, write in a journal, thinking about things you're grateful for or meditate.”
- Get sunshine during the day.
- Don’t look at screens before bed.
- No Caffeine 6-8 hours before bed.
- You need to be cool in order to get a good sleep.
- Sleep between 10pm and 2am.
- Use magnesium to aid stress-reduction.
- Only use the bedroom for sleep & sex.
- Have an orgasm before bed.
- We require complete darkness to sleep well.
- Keep technology out of the bedroom altogether.
- Be a healthy weight.
- Exercise, specifically, lift weights. But not before bed.
- Don’t drink too much alcohol. It’s a stimulant.
- Consider the best sleep position for you.
- Consider practicing meditation
- Use herbal supplementation such as chamomile.
- Get up early, don’t sleep in.
- Use pajamas as a mental trigger for bedtime.
- Ground yourself often.
- Create a ritual in the evenings that you look forward to.
If you enjoyed this book you should definitely check out The Miracle Morning by Hal Elrod. This is an instructional book and is ideal for anyone looking to make a change in their life for the better. Sustaining a morning routine is the most effective way to create the lifestyle you’ve always dreamed of. This book is straight-forward and has easy to follow steps and suggestions making it the perfect guide for anyone ready to start taking action and changing their life.
Another great read is The Power of Habit by Charles Duhigg, a must read for anyone interested in training themselves to create new habits and rituals. This book clearly defines what a habit is and how we can shape, mould and change them for individuals, organisations and societies. Similarly, 50 Positive Habits to Transform Your Life by Michael Chapman is worth a read, a checklist of things you can add to your day to get the most out of your life!
Through Laura Vanderkam’s research and interviews, ‘What the Most Successful People Do Before Breakfast’ is a comprehensive guide that reveals how to plan your mornings, weekends and work time to achieve greater productivity and happiness. It was after reading Laura's book that I transformed my morning routine which is now one of my favourite times of the day. If you'd like to learn the most common productivity skills among the world's top performers, then this is the book for you.
Guidelines is my eBook that summarises the main lessons from 33 of the best-selling self-help books in one place. It is the ultimate book summary; Available as a 80-page ebook and 115-minute audio book. Guidelines lists 31 rules (or guidelines) that you should follow to improve your productivity, become a better leader, do better in business, improve your health, succeed in life and become a happier person.
- Take a listen to his podcast on iTunes: The Model Health Show– he has over 274 podcast episodes so there will definitely be a few topics that resonate with you. If you want to hear more on sleep then check out TMHS episodes 004, 005 & 006.
- Note down what your sleep is like currently, assess what areas need work.
- Try and take on at least one of Stevenson’s suggestions. Start slowly but continue to add more and more into your daily life and evening ritual.
- Download the complete book on Amazon
DOWNLOAD THE SLEEP SMARTER SUMMARY PDF FOR FREE!
This summary is not intended as a replacement for the original book and all quotes are credited to the above mentioned author and publisher.