How to Sleep Well: the science of sleeping smarter, living better and being productive

248 Pages·2018·0.63 MB·english

by  Neil Stanley

Table of Contents
COVER
ABOUT THE AUTHOR
MY SLEEP
INTRODUCTION
SLEEP WELL, LIVE BETTER
PROLOGUE: THE END OF THE WORLD IS NIGH!
1 WHAT IS SLEEP?
AN INTRODUCTION TO SLEEP
WHY DO WE SLEEP?
WHAT IS SLEEP?
CIRCADIAN RHYTHMS
HOW MUCH SLEEP DO I NEED?
THE EIGHT‐HOUR MYTH
ARE YOU A LARK OR AN OWL?
SLEEPY OR TIRED?
AN HOUR BEFORE MIDNIGHT
IS DAYLIGHT SAVING TIME INCREDIBLY DISRUPTIVE?
DREAMS AND DREAMING
CHILDREN AND SLEEP
WHY DO TEENAGERS SLEEP SO MUCH?
SLEEP AS WE AGE
WOMEN AND SLEEP
WHY MEN FALL ASLEEP AFTER SEX
NAPPING
2 WHY IS SLEEP IMPORTANT?
SLEEP AND HEALTH
SLEEP AND RELATIONSHIPS
SLEEP AND BUSINESS/LEADERSHIP
ECONOMIC COST OF INSOMNIA
SLEEP AND ACADEMIC PERFORMANCE
SLEEP AND ATHLETIC PERFORMANCE
SLEEP AND HEALTHY EATING
SLEEP AND WEIGHT
SLEEP AND EXERCISE
SLEEP AND DRIVING
BEAUTY SLEEP
3 WHY WE ARE NOT SLEEPING
FADS
HOW BUSINESS IMPACTS SLEEP
THE 24‐HOUR SOCIETY
WORRY/STRESS
CHILDREN
BED PARTNERS
4 SLEEP DISORDERS
INSOMNIA
PERIODIC LIMB MOVEMENT DISORDER (PLMD)
RESTLESS LEGS SYNDROME (RLS)
NOCTURIA
SNORING AND OBSTRUCTIVE SLEEP APNOEA
TEETH GRINDING OR CLENCHING (BRUXISM)
CIRCADIAN RHYTHM DISORDERS
NIGHT CRAMPS
NARCOLEPSY
PARASOMNIAS (OR THINGS THAT GO BUMP IN THE
NIGHT)
JET LAG
5 TREATMENTS FOR SLEEP PROBLEMS
WHEN TO CONSIDER SLEEPING PILLS
OVER‐THE‐COUNTER SLEEP AIDS
PRESCRIPTION SLEEPING PILLS
COGNITIVE BEHAVIOURAL THERAPY FOR INSOMNIA
(CBT‐I)
SLEEP TECHNOLOGY IS THE FUTURE!
6 HOW TO SLEEP WELL
TIPS AND TECHNIQUES THAT MAY HELP YOU GET
BETTER SLEEP
THE BEDROOM
THE BED
SLEEP FOODS AND SUPPLEMENTS
HOW TO SLEEP IN THE HEAT
7 HOW TO GET YOUR CHILD TO SLEEP
HOW TO GET YOUR CHILD TO SLEEP
IS CO‐SLEEPING WITH MY CHILD WRONG?
8 BUSINESSES AND SLEEP
HOW TO MAKE SHIFT WORK TOLERABLE
9 WHY YOU SHOULD ACTUALLY BE ABLE TO SLEEP IN
HOTELS
HOW TO SLEEP IN A HOTEL
10 36 THINGS YOU DON'T NEED TO DO TO SLEEP BETTER
DO I NEED ‘PROFESSIONAL’ HELP?
DO I HAVE TO BUY THE LATEST SLEEP BOOK?
DO I HAVE TO EAT A BANANA BEFORE BED?
DO I REALLY NEED TO STOP DRINKING COFFEE AT
NOON?
WHAT ABOUT A NICE CUP OF TEA?
DON'T TAKE MY CHOCOLATE AWAY FROM ME
MUST I AVOID SPICY FOODS 4–6 HOURS BEFORE
BEDTIME?
AM I A BEAR, LION, WOLF OR DOLPHIN?
SHOULD I BUY A ‘BED IN A BOX’
SHOULD I TAKE MELATONIN?
DOES IT MATTER WHAT POSITION I SLEEP IN?
I'LL SLEEP WHEN I AM DEAD
EARLY NIGHTS DON’T WORK
YOU CANNOT CATCH UP ON SLEEP
MORNING PEOPLE ARE BETTER
DO I NEED TO ‘GROUND’ OR ‘EARTH’ MYSELF OR MY
BED?
I HAVE A BAD BACK SO I NEED A FIRM MATTRESS
SHOULD I PAINT MY BEDROOM A PARTICULAR
COLOUR?
IT'S HOT, DO I NEED TO SLEEP LIKE AN EGYPTIAN?
IS IT NATURAL TO SLEEP IN TWO SEGMENTS?
‘I AM SUPERMAN’: POLYPHASIC NAPPING
DO I NEED TO SLEEP IN 90‐MINUTE CYCLES?
DO I HAVE TO AVOID ALCOHOL TO GET GOOD SLEEP?
I HEAR VOICES IN MY HEAD: AUTONOMOUS SENSORY
MERIDIAN RESPONSE (ASMR)
THE RHYTHM OF THE NIGHT: BINAURAL BEATS
DO I NEED TO SLEEP LIKE A ‘CAVEMAN’? – PALAEO
SLEEP
GET TO SLEEP IN UNDER 60 SECONDS: 4‐7‐8
BREATHING
YOU'LL SLEEP BETTER NAKED
DO I NEED TO AVOID BLUE LIGHT?
DO I NEED AN ALARM TO REMIND ME TO GO TO SLEEP?
DO I HAVE TO BAN MY PETS FROM THE BEDROOM?
THEY ARE SO CUTE!
COUNTING SHEEP, SURELY THAT WORKS?
DO I NEED TO GO TO A SLEEP ‘SPA’?
HELP! MY ROOM IS CLUTTERED
MUST I EAT BREAKFAST WITHIN 30 MINUTES OF
WAKING UP?
MINDFULNESS AND SLEEP
CONCLUSION
APPENDIX 1: SLEEP AND THE LAW OR ‘HOW TO GET AWAY
WITH MURDER’
APPENDIX 2: 303 MORE THINGS YOU REALLY DO NOT
HAVE TO DO IN ORDER TO GET GOOD SLEEP
INDEX
END USER LICENSE AGREEMENT
HOW TO SLEEP WELL
The Science of Sleeping Smarter,
Living Better, and Being Productive
Dr. Neil Stanley
This edition first published 2018
© 2018 Neil Stanley
Registered office
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8SQ, United Kingdom
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Library of Congress Cataloging‐in‐Publication Data
Names: Stanley, Neil, 1965‐ author.
Title: How to sleep well : the science of sleeping smarter, living better and being
productive / by Neil Stanley.
Description: Chichester, West Sussex : Wiley, 2018. | Includes index. | Identifiers:
LCCN 2018014786 (print) | LCCN 2018017650 (ebook) | ISBN 9780857087874
(epub) | ISBN 9780857087850 (pdf) | ISBN 9780857087683 (pbk.)
Subjects: LCSH: Sleep. | Sleep disorders—Treatment.
Classification: LCC RA786 (ebook) | LCC RA786 .S73 2018 (print) | DDC 613.7/94
—dc23
LC record available at https://lccn.loc.gov/2018014786
Cover Design: Wiley
Cover Image: © chuckchee/Shutterstock
ABOUT THE AUTHOR
I started my career in sleep in 1982 at the age of 16 when I got a job
in the Neurosciences Division of the R.A.F. Institute of Aviation
Medicine (IAM) in Farnborough, Hampshire. At the time the RAF
were interested in sleep because of issues such as jet lag, aircrew
work load, shift work, and medicines that could positively or
negatively affect sleep. When I joined the IAM it had a three‐bed
sleep laboratory, although over the years this increased to six. During
my time at IAM I was involved in numerous research studies, the
most notable of which was my participation in a medical expedition
to Pakistan where my colleagues and I recorded sleep in eight people
for six nights at 18,500 feet (5400m) in the Karakoram Mountains.
In 1993 I took a position at the Human Psychopharmacology
Research Unit (HPRU), part of the University of Surrey, where I
eventually became Director of Sleep Research. At the HPRU I created
and ran a 24‐bed trials sleep laboratory, primarily designed for
clinical trials into the effects of medications on sleep.
I received my PhD from the University of Surrey on the basis of my
published works in 2004.
I have published 38 peer‐review papers on various aspects of sleep
research and psychopharmacology and I have presented my research
to numerous national and international scientific and medical
societies.
I am a member of the following professional bodies:
European Sleep Research Society
American Academy of Sleep Medicine
British Sleep Society (Chairman 2000–2004, Committee
member 1998–2000)
European Society of Sleep Technologists