How To Sleep Well – The Science Of Sleeping Smarter, Living Better And Being Productive

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