This Book Will Make You Sleep

Synopsis

Break negative sleep patterns for better rest and happiness.

We all go through patches when we find it hard to sleep. Either we have problems dropping off at night or we wake in the early hours with thoughts buzzing round in our minds. Sometimes it seems impossible to get that elusive night's sleep we so badly crave, but this book will show you how to break negative patterns, get more rest and improve your wellbeing.

Dr Jessamy Hibberd and Jo Usmar draw on the very latest developments in cognitive behavioural therapy (CBT) and popular psychology, to guide you through proven techniques to help you get your sleep patterns back on track. You will feel rested, happier, and immediately reap the benefits in your everyday life.

Praise for the This Book Will series:
'Top tips for making your life loads better.' Cosmo
'The answer to all my problems.' Katie Piper
'Take on January with new-found serenity with this series of self-help books' Stylist

Summary

Chapter 1: The Science of Sleep

* Discusses the importance of sleep, its stages (REM, NREM), and the role of hormones like melatonin.
* Example: Explains how the hormone melatonin triggers sleepiness at night and helps regulate the sleep-wake cycle.

Chapter 2: Sleep Myths and Misconceptions

* Debunks common myths about sleep, such as the eight-hour rule and the need for complete darkness.
* Example: Shows that individual sleep needs vary and that waking up several times a night is normal.

Chapter 3: Building a Healthy Sleep Environment

* Provides tips on creating a bedroom conducive to sleep, including temperature, lighting, and sound.
* Example: Recommends using blackout curtains to block out light and a white noise machine to mask disturbing sounds.

Chapter 4: The Importance of a Regular Sleep Schedule

* Emphasizes the significance of maintaining a consistent sleep-wake cycle, even on weekends.
* Example: Demonstrates how going to bed and waking up at approximately the same time regulates the body's sleep-wake patterns.

Chapter 5: Exercise and Sleep

* Explores the link between physical activity and sleep quality.
* Example: Discusses how moderate exercise can improve sleep latency (the time it takes to fall asleep) and overall sleep duration.

Chapter 6: Caffeine and Alcohol

* Examines the effects of caffeine and alcohol on sleep.
* Example: Explains how caffeine can interfere with sleep quality and should be avoided before bed, while alcohol may disrupt sleep by reducing REM sleep.

Chapter 7: Eating and Sleep

* Provides insights into the impact of diet on sleep.
* Example: Advises avoiding heavy meals and sugary snacks close to bedtime, as they can interfere with digestion and disrupt sleep.

Chapter 8: Sleep Disorders

* Discusses common sleep disorders such as insomnia, sleep apnea, and restless leg syndrome.
* Example: Describes the symptoms of insomnia and offers suggestions for managing it, such as relaxation techniques and cognitive-behavioral therapy.

Chapter 9: Natural Sleep Remedies

* Explores non-medical approaches to improve sleep, including herbal remedies, meditation, and yoga.
* Example: Explains how chamomile tea can promote relaxation and induce sleepiness.