Stressless

Sleep Guide

by KIRK PARSLEY, M.D.

Kirk Parsley, M.D.
(Doc Parsley, known as one of today’s leading experts on
human performance, is often called in by the Navy
SEALs, top athletes, and corporate executives to help
them perform at their best.

A former Navy SEAL himself and having served as the

physician for the West Coast SEAL teams, Doc Parsley
spent the majority of his career fixing sleep issues so his
patients could quickly overcome performance issues
such as brain fog, anxiety, and PTSD.

The same proprietary formula he uses for the Navy

SEALs and for his high-net-worth clients who are under
stress, and need quality, consistent sleep is available in
Sleep Remedy...

Together with your Stressless Sleep Guide, allow Doc Parsley's Sleep Remedy to be your beacon of
hope.

Picture this: falling asleep easily, sleeping soundly, and waking up feeling renewed and energized!

As a special thank you for downloading the Stressless Sleep Guide, use the
code below to GET 50% OFF TODAY on our #1 sleep supplement Sleep
Remedy and finally get your best night sleep (every night)...

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 Introduction
Everyone is familiar with the concept of sleep being
important. Along with nutrition, exercise, stress
management, it's one of the 4 pillars of health.

And yet, when our lives get busy and/or hectic, sleep
tends to be the first things to be taken off the list of
priorities.

On average, we as Americans sleep 6.2 hours. As you

know, the ideal target for sleep is just over 8 hours.

But 6.2 doesn't sound too far off, right?

WRONG!

The most capable your brain and body can possibly be is after they've been fully restored from a good
night of adequate sleep duration and sleep quality. If you're not getting the recommended amount of
sleep, here's what you can expect:

A single night of sleep deprivation negatively alters over 700 genetic markers.
One night of poor sleep has been shown to be more detrimental to driving safety than being over the
legal blood alcohol level.
Studies show that sleep deprivation impacts a wide range of physical and mental markers for
performance: Decreased mental function, slower reaction time, impairment of the communication
facility, poor coordination, reduced physical endurance, & poor physical strength.
Research suggests that people who are sleep deprived experience an increase in negative moods
(stress, fear, anger, frustration, irritability, sadness) & a decrease in positive moods. Poor sleep is often
a chief contributor of mood disorders, such as a depression & anxiety.

It’s been proven, time and time again that the most capable your brain and body can possibly be is after it
has been fully restored from a good night of adequate sleep duration and sleep quality.

Especially given the climate of stress and uncertainty in the world today, sleep is the best weapon you have
to both boost your immunity and perform at your absolute best.

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Sleep, Managing
Stress, And The Power
of List Building
Lack of adequate sleep leads to increased stress
hormones which interfere with your cognitive functioning.
The increased stress hormones also enhance and
amplify your emotions and thoughts associated with
stress and fear.

As I learned during my time in the SEAL Teams,

confronting, or taking action towards, stressors is the
best way to decrease stress, fear, emotionality, and
worry. It is therefore completely illogical to selectively
confront your stressors when you are in no condition
to deal with them (i.e.- when you’re sleep deprived).

So, the most logical thing you can do to manage stress well is to organize your stressors and approach
them when your resources are at their highest—after a good night of sleep!

As a Navy SEAL and a physician, I’ve had more than a few sleepless nights. Over the years,
I developed a simple process for myself to organize my stressors so that I could attack and conquer
them when I was at my cognitive best.

See below for my List Building Practice (page 3) and Sleep Optimization Checklist (page 5). These are to
be used in tandem to help you de-stress and optimize sleep quality:

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List Building Practice:
First, if you haven’t already bought-in to the idea that you are impaired with inadequate sleep –
and at your best after a good night of sleep – Please please please do whatever
research/learning/reading necessary to get on board with the facts. This knowledge is a crucial
first step in creating better, more empowering sleep and stress-management habits.
(See the list worksheet below.) Sit down and hand-write your lists.
The ideal time to write is when you are feeling your best, but don’t wait for the “perfect” moment.
Getting your lists out of your head and onto the paper is most important.
Make an agreement with yourself—and any accountability partner available—that you will
handle the items on your list after you have had a good night of sleep.

TO-DO LIST TO-WORRY LIST

Anything on your mind–as far out as you Things that you can’t do anything about, but still
choose–that you can act on... feel a need to think about...

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Print this page to fill out the worksheet

TO-DO LIST TO-WORRY LIST

Anything on your mind–as far out as you Things that you can’t do anything about, but
choose–that you can act on... still feel a need to think about...

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Sleep Optimization Checklist:

Pick a bedtime and a wake-time to stick to for at least several weeks.

Set an alarm clock for 30-60 minutes before your bedtime (night-time alarm) and an alarm
to wake you up 8 hours after your bedtime.

When your night-time alarm sounds, begin your bedtime preparations and be in bed, ready
to sleep no later than your bedtime.

Remove any items that will tell you the time during your sleep time (watch, phone, clocks,
etc.). Place your morning alarm out of sight (under a towel, in your drawer, under the bed.
If you wake in the middle of the night, do not look at the clock, do not think about your list,
do not do anything that will cause you to be more awake. DO: relax, meditate, visualize,
breathe, etc. (anything that will relax and de-stress) until you either fall back asleep, or
your alarm goes off.

If you realize that you have left something off your list, get up and add it to the list and then
go back to relaxing.

When your morning alarm goes off, start thinking about and acting on your list—until your
nighttime alarm goes off that night.

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 It's A Matter of Sleep:
Sleep is not just a time-out from our busy lives. It is the single most important health
ritual we have.

When you sleep, you're not just resting. You're allowing your body to repair itself,
your brain to consolidate knowledge, your mind to regulate emotions. Skimp on
sleep, and you're effectively declaring war on your body, inviting chronic diseases,
muddling your mental clarity, weakening your immune defenses, and decreasing
physical performance.

But with proper, restful sleep, you're investing in a life of peak health, stellar
performance, and remarkable longevity.

The bottom line is simple: quality sleep is a non-negotiable prerequisite for a

healthy life. The choice is yours...

Connect:

https://docparsley.com customerservice@docparsley.com

@kirkparsley Doc Parsley Doc Parsley

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 Give the Gift of Better Performance:
Better Sleep
Mental Clarity
More Energy

Forward This Guide To

Friends and Family Now

They'll Thank You For it!

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