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How to Sleep Well: The Science of Sleeping Smarter, Living Better and Being Productive



PAPERBACK by Stanley, Neil


248 pages
27 JUL 2018


It has never been more important to sleep well. Stop sabotaging your own sleep and finally wake up energised and refreshed How to Sleep Well is a guidebook that can change your sleep and help you live your life more fully. Whether you struggle to fall asleep, sleep too lightly, wake too often or simply cannot wake up, this book can help you get on track to sleeping well and living better. It all starts with the science of sleep: how much you really need, what your body does during sleep and the causes behind many common sleep problems. Next, you'll identify the things in your life that are disrupting your sleep cycle and learn how to mitigate the impact; whether the pressure of workplace or you simply cannot quiet your own mind, these expert tips and tricks will help you get the sleep you need. Finally, you'll learn how to support healthy sleep during the waking hours - what works with or against your sleep - and you'll learn when the problem might be best dealt with by your GP. Don't spend another restless night waiting for a bleary, groggy morning and sleepy day. Take control of your sleep tonight! Learn how sleep - or a lack thereof - affects every aspect of your life Identify the root causes of your sleep issues and cut them off at the source Discover the sleep advice that works, and the tips that are just plain daft. Create a healthy, calming bedtime routine that will help you get the rest you need Sleep affects everything. Work and school performance, relationships, emotional outlook, your appearance and even your health. Sleeping poorly or not sleeping enough can dramatically impact your quality of life, but most sleep problems can be solved with a bit of self-adjustment. How to Sleep Well puts a sleep expert with over 36 years' experience at your disposal to help you finally get the restful, restorative sleep you need to live better and be productive.


About the Author ix Introduction xiii Prologue xvii 1.What is Sleep? 1 An Introduction to Sleep 2 Why do we Sleep? 2 What is Sleep? 3 Circadian Rhythms 6 How Much Sleep do I Need? 7 The Eight-Hour Myth 8 Are you a lark or an owl? 10 Sleepy or Tired? 11 An Hour before Midnight 12 Is Daylight Saving Time Incredibly Disruptive? 13 Dreams and Dreaming 14 Children and Sleep 19 Why do Teenagers Sleep so Much? 22 Sleep as we Age 26 Women and Sleep 28 Why Men Fall Asleep After Sex 30 Napping30 2.Why is Sleep Important?35 Sleep and Health 36 Sleep and Relationships 37 Sleep and Business/Leadership 39 Economic Cost of Insomnia 42 Sleep and Academic Performanc43 Sleep and Athletic Performance 44 Sleep and Healthy Eating 46 Sleep and Weight 48 Sleep and Exercise 50 Sleep and Driving 50 Beauty Sleep 53 3. Why we are not Sleeping 55 Fads 56 How Business Impacts Sleep 58 The 24-Hour Society 66 Worry/Stress 68 Children 69 Bed Partners 72 4. Sleep Disorders 75 Insomnia 76 Periodic Limb Movement Disorder (PLMD) 82 Restless Legs Syndrome (RLS) 82 Nocturia 83 Snoring and Obstructive Sleep Apnoea 84 Teeth Grinding or Clenching (Bruxism) 85 Circadian Rhythm Disorders 86 Night Cramps 87 Narcolepsy 87 Parasomnias (or Things That Go Bump in the Night) 88 Jet lag 92 5. Treatments for Sleep Problems 95 When to Consider Sleeping Pills 96 Over-the-Counter Sleep Aids 97 Prescription Sleeping Pills 97 Cognitive Behavioural Therapy for Insomnia (CBT-I) 102 Sleep Technology is the Future! 107 6. How to Sleep Well 111 Tips and Techniques That May Help You Get Better Sleep 113 The Bedroom 118 The Bed 122 Sleep Foods and Supplements 130 How to Sleep in the Heat 132 7. How to Get Your Child to Sleep 135 How to Get Your Child to Sleep 137 Is Co-sleeping With my Child Wrong? 138 8. Businesses and Sleep 141 How to Make Shift Work Tolerable 146 9. Why You Should Actually be Able to Sleep in Hotels 153 How to Sleep in a Hotel 156 10. 36 Things You Don't Need to Do to Sleep Better 159 Do I Need 'Professional' Help? 160 Do I Have to Buy the Latest Sleep Book? 162 Do I Have to Eat a Banana Before Bed? 163 Do I Really Need to Stop Drinking Coffee at Noon? 163 What About a Nice Cup of Tea? 164 Don't Take my Chocolate Away From Me 164 Must I Avoid Spicy Foods 4-6 Hours Before Bedtime? 165 Am I a Bear, Lion, Wolf or Dolphin? 165 Should I Buy a 'Bed in a Box'166 Should I Take Melatonin? 167 Does it Matter What Position I Sleep in? 168 I'll Sleep When I am Dead 169 Early Nights Don't Work 169 You Cannot Catch up on Sleep 170 Morning People are Better 170 Do I Need to 'Ground' or 'Earth' Myself or my Bed? 171 I Have a Bad Back so I Need a Firm Mattress 172 Stanley087683_ftoc.indd vii Should I Paint my Bedroom a Particular Colour? 172 It's Hot, do I Need to Sleep Like an Egyptian? 173 Is it Natural to Sleep in Two Segments? 173 'I am Superman': Polyphasic Napping 175 Do I Need to Sleep in 90-minute Cycles? 175 Do I Have to Avoid Alcohol to get Good Sleep? 176 I Hear Voices in my Head: Autonomous Sensory Meridian Response (ASMR) 177 The Rhythm of the Night: Binaural Beats 177 Do I Need to Sleep Like a 'Caveman'? - Palaeo Sleep 178 Get to Sleep in Under 60 Seconds: 4-7-8 Breathing 179 You'll Sleep Better Naked 180 Do I Need to Avoid Blue Light? 181 Do I Need an Alarm to Remind me to go to Sleep? 182 Do I Have to Ban my Pets from the Bedroom? They are so Cute! 182 Counting Sheep, Surely that Works? 183 Do I Need to go to a Sleep 'Spa'? 183 Help! My Room is Cluttered 184 Must I Eat Breakfast Within 30 Minutes of Waking Up? 184 Mindfulness and Sleep 185 Conclusion 187 Appendix 1 189 Appendix 2 193 Index 215