Neil Stanley

How to Sleep Well (eBook, PDF)

The Science of Sleeping Smarter, Living Better and Being Productive

• Format: PDF

Produktbeschreibung

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.

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Produktdetails

• Verlag: John Wiley & Sons
• Erscheinungstermin: 27. Juli 2018
• Englisch
• ISBN-13: 9780857087850
• Artikelnr.: 53698911

Autorenporträt

Dr Neil Stanley has been involved in sleep research for more than 35 years. He started his career at the Neurosciences Division of the R.A.F. Institute of Aviation Medicine, then moved to the Human Psychopharmacology Research Unit (HPRU)?at the University of Surrey where, as Director of Sleep Research, he created and ran a 24 bed sleep laboratory designed for clinical trials. His expertise in sleep is based on 35 years of practical experience working alongside some of the best psychopharmacologists, ENT surgeons, psychologists, sociologist, circadian biologists in the sleep field and his 40 peer-reviewed papers on various aspects of sleep research and psychopharmacology, is a reflection of his broad experience in the sleep field. Dr Stanley is a member of the?European Sleep Research Society; American Academy of Sleep Medicine; British Sleep Society(Chairman 2000-2004, Committee member 1998-2000); European Society of Sleep Technologists. He was a member of the Executive Committee of the Assembly of National Sleep societies (2004 to 2009) and through that he is co-author of the Guidelines for Accreditation of Sleep Medicine Centres; Guidelines for Sleep Medicine Education in Europe and Standard Procedures for Adult Sleep Medicine. In addition to setting up a clinical sleep service at the HPRU, Dr Stanley was also involved in the setting up and development of the clinical sleep service at The London Clinic. He has also worked clinically at ScanSleep, Copenhagen and Lovisenberg Hospital, Oslo.?Dr Stanley?now spends most of his time travelling the UK and abroad lecturing on the benefits of good sleep to healthcare professionals, companies and members of the public. This includes clients and organisations such as Shell, EPC-Groupe, Vispring beds, Perrigo, Pfizer, GE Healthcare, Goldsmiths College of music and drama, The Mindfulness professional, WeSleep, SleepWell Milk, Vispring, Evotec, Sanofi-Aventis, Astellas, Ferring, Lunbeck, BOC, Takeda, Boots, GSK, Passion for Life, Soothsoft, Lightsleeper, John Cotton, Perrigo, Maribo -Medica and ScanSleep. Dr Stanley is regularly quoted as a sleep expert in the UK and international media, and?has worked with numerous PR companies to provide sleep expertise for product messaging for brands such as:?Department of Transport,?Chessington World of Adventures,?Disney,?Horlicks, Nytol, British Cheese Council, The Sleep Council, Snoreeze,?Crampex, Hillarys Blinds,?Norwich Theatre Royal (Northern Ballet Theatre A Midsummer's night Dream),?H7, Deep Relief and?Furniture Village.

Inhaltsangabe

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 Slee

Rezensionen

"If you want to get the rest you need to live better and be more productive, this is the book for you." (Soul & Spirit, August 2018)

"How to Sleep Well is a timely guide that offers realistic solutions." (Woman's Way, August 2018)

"...tells you everything you need to know about sleeping. Impressive and full of facts, this book is as enlightening as it is easy to read. I highly recommend it." (Frost Magazine, October 2018)