Sleep: Easy Sleep Solutions: 74 Best Tips for Better Sleep Health: How to Deal With Sleep Deprivation Issues Without Drugs Book

By Chris A Baird

Do you have a problem getting enough sleep?... or are you tossing and turning when you do sleep? Do you feel stagnant, stuck in a rut, and ready for a change?

Are you terrified of suddenly ending up old with night after night of terrible sleep?

• Language: English
• Publisher: Urgesta AS
• Release date: Nov 11, 2020
• ISBN: 9788293791997

Book preview

Sleep

Easy Sleep Solutions: 74 Best Tips for Better Sleep Health: How to Deal With Sleep Deprivation Issues Without Drugs Book

By Chris A. Baird

Sleep: Easy Sleep Solutions: 74 Best Tips for Better Sleep Health: How to Deal With Sleep Deprivation Issues Without Drugs Book

Copyright © 2017 - All rights reserved. No part of this book may be reproduced in any form or by any means without permission in writing from the publisher, CAB Publishing. Please read the full disclaimer at the end of this book.

Table of Contents

Sleep

Copyright Page

1 - Introduction

Why Did I Write This Book?

How To Use This Book

Easy Sleep Solutions Cheat Sheet

2 - What Is Sleep?

Misconceptions

How Much Sleep Is Necessary

3 - Stages of Sleep

Stage 1

Stage 2

Stage 3

Stage 4

REM

Circadian Rhythms

Technology for Tracking Sleep Cycles

4 - Signs You Aren’t Getting Enough Sleep

You Need to Sleep in on Weekends

Getting Out of Bed in the Morning Is a Challenge

You Hit the Snooze Button

You Have to Take a Nap in the Daytime

You Fall Asleep During Classes at School or Meetings at Work

You Doze Off in the Evening While Watching TV or Relaxing

Are You Sleep Deprived?

5 - Myths About Sleep

It’s Easy to Adjust to Changes in Your Sleep Schedule

Sleep Is Where the Body and Brain Do Nothing

Catching Up on the Weekend

One or Two Hours Less Sleep Isn’t a Big Deal

6 - Consequences of Not Getting Enough Sleep

Diabetes

Heart Issues

Depression

Loss of Concentration

Hallucinations

Increase in Psychological Problems for Children

Paranoia, Anxiety, and Irritability

Skin Damage

Inability to Learn

Forgetfulness

Poor Decision Making

Increased Sensitivity to Pain

Weight Gain

Weakened Immune System

Reduced Sex Drive

Headaches

Drop in Reaction Time

Death

Problems with Vision

The Sum of Them All

7 - Benefits of Sleep

Improved Driving

Increased Productivity

Improved Learning Ability

Great for Losing Weight

Fewer Headaches

Better Muscle Building

Do You Want to Be Happier?

Healthier Skin

You Speak Clearer

Young Adults Are Less Likely to Abuse Alcohol

8 - The Different Sleep Disorders

Insomnia

Sleep Walking

Snoring

Nightmares

Tooth Grinding

Pregnancy

Circadian Rhythm Disorders

Sleep Apnea

Narcolepsy

9 - Why Don’t We Sleep More?

Failure to Recognize the Consequences

We Aren’t Tired

We Have Too Much to Do

We Want to Get More Out of the Day

10 - Why Not Use Sleeping Pills?

Causing Insomnia

Strange Side Effects

Tired During the Day

Loss of Balance

Building up a Tolerance

Dependency on Pills

Mixing with Other Drugs

Use Them as a Last Resort

11 - Tricks for Better Sleep

(1) Keep to a Schedule

(2) Set Calming Activities for Your Bedtime Ritual

(3) Let There Be Darkness

(4) Use Eye Masks

(5) Sleep in Different Bed Than Your Partner

(6) No Screens Before Bed

(7) Don’t Change Your Schedule Even When Sleep Deprived

(8) Don’t Wait Until You Are Sleepy

(9) Avoid Drinking Liquids Two Hours Before Bed

(10) Slow Down Your Breathing

(11) Replace Your Pillow Every 12 to 18 Months

(12) Keep Your Room Clean

(13) Use Sleep Fragrances

(14) Dust Your Room

(15) Decorate Your Room With Calming Colors

(16) Use Flashlights in the Middle of the Night

(17) Use Bright Lights in the Morning

(18) Don’t Ignore Pain

(19) Don’t Take Catnaps

(20) Keep the Bed for Sleeping

(21) Don’t Read From a Light Emitting Device

(22) Keep Your Pets Out of Your Bed

(23) Ensure Your House is Secure

(24) Exercise

(25) Ensure Mattress and Pillows Are Comfortable

(26) Track Your Sleep

(27) Quit Using Your Sunglasses

(28) Spend Time Outside During the Day

(29) Try to Stay Awake

(30) Create a Trigger

(31) Decide on How Much Sleep You Will Get

(32) Keep a Sleep Journal

(33) Don’t Count the Hours Left to Sleep

(34) Avoid Shift Work

(35) Don’t Sleep in Late

(36) Set an Alarm for Sleeping

(37) Finding Pressure Points

(38) Change Rooms When Unable to Sleep

(39) No Sounds at Night

(40) Set Your Cell Phone on Silent Mode

(41) Make Your Bed in the Morning

(42) Don’t Do Stressful Chores Before Bedtime

(43) Don’t Do Time Calculations

(44) Arrange to Sleep at the Same Time as Your Partner

(45) Don’t Look at the Clock in the Middle of the Night

(46) Focus on Gratitude

(47) Use Your Phone, Not a Standard Digital Clock

(48) Stretch Before Bed

(49) Use a Light Therapy Box

(50) Create a To-do List

(51) Remove Bright Light Bulbs From Your Bedroom

(52) Review the Day in Detail

(53) Make Preparations for Tomorrow

(54) Try White Noise

(55) Avoid Caffeine After Lunch

(56) Don’t Drink Alcohol Before Bed

(57) Eat Healthier Food

(58) Use Separate Blankets if Sharing a Bed

(59) Keep the Baby in a Different Room and Split the Night Into Shifts

(60) Avoid Sugary Drinks

(61) Fix Your Work/Family Conflicts

(62) Stop Snoring

(63) Sleep in a Better Position

(64) No Large Meals Before Bed

(65) 4-7-8 Breathing Trick

(66) Don’t Smoke Before Bed

(67) Get Your Stress and Worries Under Control

(68) Ensure Proper Ventilation

(69) Keep the Room Cool

(70) Wear Minimal Clothing

(71) Visualize Yourself in a Happy Place

(72) Focus on the Sensations of Your Body

(73) Dim the Light

(74) Use Cognitive Behavioral Therapy for Insomnia (CBTI)

12 - Final Thoughts

Thank You