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    1. Psykologi och pedagogik
    2. Psykologi
    3. Psykologi: jaget, identitet och personlighet

    How to Sleep Well

    The Science of Sleeping Smarter, Living Better and Being Productive

    AvNeil Stanley

    Häftad, Engelska, 2018

    126 kr

    Beställningsvara. Skickas inom 5-8 vardagar. Fri frakt över 249 kr.

    Fler format och utgåvor

    E-bok

    150 kr

    E-bok

    150 kr

    Beskrivning

    It has never been more important to sleep well.Stop sabotaging your own sleep and finally wake up energised and refreshedHow 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 lifeIdentify the root causes of your sleep issues and cut them off at the sourceDiscover 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 needSleep 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.

    Produktinformation

    • Utgivningsdatum:2018-07-27
    • Mått:140 x 213 x 23 mm
    • Vikt:295 g
    • Format:Häftad
    • Språk:Engelska
    • Antal sidor:256
    • Förlag:John Wiley and Sons Ltd
    • ISBN:9780857087683

    Utforska kategorier

    • Psykologi: jaget, identitet och personlighet inom Psykologi och pedagogik
    • Självhjälp och praktiska råd inom Hälsa och familj

    Mer om författaren

    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.

    Recensioner i media

    "... 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)"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)

    Innehållsförteckning

    • About the Author ixIntroduction xiiiPrologue xvii1.What is Sleep? 1An Introduction to Sleep 2Why do we Sleep? 2What is Sleep? 3Circadian Rhythms 6How Much Sleep do I Need? 7The Eight-Hour Myth 8Are you a lark or an owl? 10Sleepy or Tired? 11An Hour before Midnight 12Is Daylight Saving Time Incredibly Disruptive? 13Dreams and Dreaming 14Children and Sleep 19Why do Teenagers Sleep so Much? 22Sleep as we Age 26Women and Sleep 28Why Men Fall Asleep After Sex 30Napping302.Why is Sleep Important?35Sleep and Health 36Sleep and Relationships 37Sleep and Business/Leadership 39Economic Cost of Insomnia 42Sleep and Academic Performanc43Sleep and Athletic Performance 44Sleep and Healthy Eating  46Sleep and Weight 48Sleep and Exercise 50Sleep and Driving 50Beauty Sleep 533. Why we are not Sleeping 55Fads 56How Business Impacts Sleep 58The 24-Hour Society 66Worry/Stress 68Children 69Bed Partners 724. Sleep Disorders 75Insomnia 76Periodic Limb Movement Disorder (PLMD) 82Restless Legs Syndrome (RLS) 82Nocturia 83Snoring and Obstructive Sleep Apnoea 84Teeth Grinding or Clenching (Bruxism) 85Circadian Rhythm Disorders 86Night Cramps 87Narcolepsy 87Parasomnias (or Things That Go Bump in the Night) 88Jet lag 925. Treatments for Sleep Problems 95When to Consider Sleeping Pills 96Over-the-Counter Sleep Aids 97Prescription Sleeping Pills 97Cognitive Behavioural Therapy for Insomnia (CBT-I) 102Sleep Technology is the Future! 1076. How to Sleep Well 111Tips and Techniques That May Help You Get Better Sleep 113The Bedroom 118The Bed 122Sleep Foods and Supplements 130How to Sleep in the Heat 1327. How to Get Your Child to Sleep 135How to Get Your Child to Sleep 137Is Co-sleeping With my Child Wrong? 1388. Businesses and Sleep 141How to Make Shift Work Tolerable 1469. Why You Should Actually be Able to Sleep in Hotels 153How to Sleep in a Hotel 15610. 36 Things You Don’t Need to Do to Sleep Better 159Do I Need ‘Professional’ Help? 160Do I Have to Buy the Latest Sleep Book? 162Do I Have to Eat a Banana Before Bed? 163Do I Really Need to Stop Drinking Coffee at Noon? 163What About a Nice Cup of Tea? 164Don’t Take my Chocolate Away From Me 164Must I Avoid Spicy Foods 4–6 Hours Before Bedtime? 165Am I a Bear, Lion, Wolf or Dolphin? 165Should I Buy a ‘Bed in a Box’166Should I Take Melatonin? 167Does it Matter What Position I Sleep in? 168I’ll Sleep When I am Dead 169Early Nights Don’t Work 169You Cannot Catch up on Sleep 170Morning People are Better 170Do I Need to ‘Ground’ or ‘Earth’ Myself or my Bed? 171I Have a Bad Back so I Need a Firm Mattress 172Stanley087683_ftoc.indd    viiShould I Paint my Bedroom a Particular Colour? 172It’s Hot, do I Need to Sleep Like an Egyptian? 173Is it Natural to Sleep in Two Segments? 173‘I am Superman’: Polyphasic Napping 175Do I Need to Sleep in 90-minute Cycles? 175Do I Have to Avoid Alcohol to get Good Sleep? 176I Hear Voices in my Head: Autonomous Sensory Meridian Response (ASMR) 177The Rhythm of the Night: Binaural Beats 177Do I Need to Sleep Like a ‘Caveman’? – Palaeo Sleep 178Get to Sleep in Under 60 Seconds: 4-7-8 Breathing 179You’ll Sleep Better Naked 180Do I Need to Avoid Blue Light? 181Do I Need an Alarm to Remind me to go to Sleep? 182Do I Have to Ban my Pets from the Bedroom? They are so Cute! 182Counting Sheep, Surely that Works? 183Do I Need to go to a Sleep ‘Spa’? 183Help! My Room is Cluttered 184Must I Eat Breakfast Within 30 Minutes of Waking Up? 184Mindfulness and Sleep 185Conclusion 187Appendix 1 189Appendix 2 193Index 215
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