To Fall Asleep

By Alexander Rosacruz

Do you have trouble sleeping and feel like you don't get enough rest? Do you suffer from snoring or nightmares that prevent you from sleeping well? Would you like to learn how to manipulate your dreams to have a more pleasant experience?

If you answered "yes" to any of these questions, then the book "Falling Asleep" is for you. This book is designed to help you understand the importance of good sleep, as well as provide you with practical tips and tools to achieve it.

In its sheets, you will discover why sleeping well is essential for your health and well-being. You will learn about the negative effects of lack of sleep, as well as the benefits of having a restful and quality sleep.

Below you will find useful tips to fall asleep naturally. You will learn relaxation, breathing, and meditation techniques that will help you reduce stress and prepare your mind and body for sleep.

You will be able to understand and know how to fight snoring and how to prevent it from affecting your sleep and that of your loved ones. You will learn about their causes and how to prevent them with some simple changes to your lifestyle.

You will explore the topic of nightmares and how to treat them. You will discover effective techniques to deal with them, as well as tips to prevent them.

You will also learn all about lucid dreams (knowing in the dream that you are dreaming) and how to manipulate them to have a more pleasant experience. You will discover techniques to remember your dreams and to control their content, as well as how they can affect your mood and emotions.

With the book "Reconcile Sleep", you can enjoy a healthier and happier life thanks to restful and quality sleep.

• Language: English
• Publisher: Editorial Anuket
• Release date: Oct 2, 2023
• ISBN: 9798223695370

Book preview

To fall asleep

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Alexander Rosacruz

Editorial Anuket

Top image: Mohd Zuber Saifi on Pixabay

Content:

Chap. 1 The Importance of sleep well

Chap. 2 Tips for fall asleep

Chap. 3 Fight against snoring

Chap. 4 Nightmares

Chap. 5 What are dreams

Chap. 6 Understanding and manipulating dreams

Chapter 1

The importance of

sleep well

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Important facts about sleep

1. Eight hours of sleep

We often hear that we need eight hours of sleep a day. The recommendation comes from national health organizations around the world, from the NHS in the UK to the National Sleep Foundation in the US. But where does this advice come from?

Studies conducted in different countries to determine how often diseases affect different population groups have come to the same conclusion: people who suffer from sleep deprivation, like those who sleep too much, are more susceptible to multiple diseases and they have a shorter half-life.

However, it is difficult to say whether sleep disorders are the cause of the disease or, on the contrary, a symptom of an unhealthy lifestyle.

Too little sleep generally means less than six hours, and too much sleep means more than nine to 10 hours. In general, it is recommended that children and tweens get up to 10 hours of sleep, while babies do not sleep more than 18 hours a day. Shane O'Mara, professor of experimental brain research at Trinity College Dublin, says that while it's hard to say for sure whether lack of sleep is a cause or a consequence of poor health, the two influence each other.

For example, people who are not aware of the importance of physical activity sleep worse, feel more tired, and therefore have less energy to exercise, etc. Scientists have repeatedly linked chronic sleep deprivation (losing an hour or two of sleep over a long period of time) to poor health: You don't have to stay awake for days to notice the negative effects of sleep deprivation.

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2. What happens to your body if you don't get enough sleep?

Lack of sleep can cause many diseases. Results from 153 studies involving more than 5 million people clearly link lack of sleep with diabetes, high blood pressure, cardiovascular disease, coronary heart disease, and obesity.

Studies show that several consecutive nights of sleep deprivation can lead to prediabetes in otherwise healthy people. Moderate sleep deprivation can reduce the body's ability to control blood sugar levels.

Lack of sleep reduces the effectiveness of vaccinations and can have devastating effects on immunity, leaving us vulnerable to infections. In one study, participants who slept less than seven hours were three times more likely to catch a cold than those who slept seven hours or more.

The body of sleep-deprived people produces an excess of ghrelin (a hormone responsible for hunger) and an insufficient amount of leptin (a hormone that promotes satiety and therefore increases the risk of obesity).

A reminder to those hoping for a good night's sleep: Sleeping Too Much and Sleeping Too Little: Two Paths to an Early Grave.

Lack of sleep is also linked to reduced brain function and even dementia in the long run. Toxic substances accumulate in the brain during the day and are released during sleep. If there is a lack of sleep, the condition is similar to a mild concussion. The effects of excessive sleep are not well understood, but it is known to be linked to many diseases, including brain damage in older adults.

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3. Different types of sleep help the body recover

Our sleep consists of cycles divided into several stages. Each cycle lasts from 60 to 100 minutes. Each stage plays a role in the many processes that take place in the body while we sleep.

The first phase of each cycle is a sleepy, relaxed state between wakefulness and sleep. Breathing and heart rate slow, and muscles relax.

The second stage is a slightly deeper sleep in which you can sleep, but at the same time, you think you are awake. The third stage is deep sleep, in which it is difficult to wake up and any movement of the body is minimal.

The second and third stages enter the slow phase of sleep, and people usually do not dream during this time. After deep sleep, we return to stage two for a few minutes before entering REM sleep, which is often associated with dreams.

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4. Shift workers with sleep disorders are more likely to get sick.

Shift work can cause many health problems. Researchers have found that those who work shifts and get too little sleep at the wrong times may be at increased risk of diabetes and obesity. A 2013 NHS survey found that shift workers were more likely to rate their health as poor or fair.

The researchers also found that people in this group were significantly more likely to suffer from chronic illnesses than those who worked standard hours. Statistics show that shift workers are much more likely to miss work due to illness.

The gap between people doing physical and mental work was wider, and sleep deprivation had a greater impact on sedentary people.

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5. Is lack of sleep a modern epidemic?

Judging by the media coverage, you'd think we're in the midst of a sleep deprivation epidemic. But has sleep deprivation really increased?

The survey of 15 countries paints a very mixed picture. The researchers recorded a decrease in sleep duration in six countries, and an increase in seven, and two others reported conflicting results. There is plenty of evidence that sleep duration has changed little over the generations. However, a different story emerges when people are asked how