How to Sleep Well
The Science of Sleeping Smarter, Living Better and Being Productive
1. Edition July 2018
248 Pages, Softcover
Wiley & Sons Ltd
Further versions
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.
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
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.
