The Sleep Book: How to Sleep Well Every Night

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Before we proceed, let’s clear one thing out of the way. Is there something wrong with you and do you need medication to treat insomnia? Sometimes, insomnia can be caused by some underlying medical issues, such as chronic pain or issues with circadian rhythm. In that case the underlying condition should be treated first. If you don’t have any obvious medical conditions, chances are, your insomnia is caused by psychological factors, not medical. THE SLEEP BOOK is the sum of a doctorate degree in sleep and well over 12,000 hours spent working with more than 2,000 insomniacs in one-to-one clinics, workshops and retreat environments. The Sleep School Approach teaches insomniacs that relinquishing the need to control sleep or by trying to avoid uncomfortable sensations that occur in the middle of the night by getting out of bed and 'doing' other things only strengthens insomnia and prolongs its vicious cycle. Being worried that they won’t sleep can make insomniacs go to bed earlier in the hope they will sleep sooner, or stay up later because turning in simply fills them with dread. This chopping and changing can create something called “social jetlag,” says Guy. Just keeping regular bedtimes and wake times is simple but really important. 8. Be mindful A third of the population sleep badly, but now THE SLEEP BOOK’s revolutionary five-week plan means that you don’t have to be one of them. I suggest anyone with insomnia reads THE SLEEP BOOK, which is clear an practical, with lots of stories. ( YOU MAGAZINE, MAIL ON SUNDAY)

The concept the book teaches is simple, though it takes a lot of hard work to put into practice. The repetition of the concepts may jar with some, I personally find that when learning a new skill, repetition is important in cementing habits. Also, if you are not sleeping it is very likely you are having memory issues and, believe me, you need to be told repeatedly so that the information sinks in enough to be helpful to you. I think the key is to practice acceptance and mindfulness in one’s daily life by doing say just 10 minutes practice each day. I listen to a mindfulness session each day – they are widely available on line. For me, mindfulness practice is a bit like getting mentally fit. If one neglects to do physical exercise one gets fat. Same goes for mental exercise. Mindfulness practice helped me a lot with being mentally fit. Learn to welcome the negative thoughts, but remain relaxed. Guy likens insomnia to a stormy ocean: being caught up in the anxious thoughts is like crashing around on the surface so, instead, imagine you’re sitting on the calm seabed where you can “look up and observe the storm… It’s about being able to have that perspective and to be able to notice the storm occurring and be ok with it being there.” 5. Give your emotions a shape I’m not an insomniac, I just struggle falling asleep and waking up, and this book is really only aimed at people who have full on insomnia and no one else. Knowing we need sleep can cause insomnia to rear its ugly head. Guy has worked with sportspeople who, as a major sporting event approaches, have been terrified that sleep will give them the slip. “When the seed of doubt is given room to grow, the result is bad night after bad night – and the brain begins to connect these occasions with insomnia.” The night before an event, these athletes are hyper-aroused rather than relaxed. “They’re feeling anxious – almost as if they’re about to start the race.” In fact, all they’re doing is putting their head on the pillow.urn:lcp:sleepbookhowtosl0000mead_j5u4:lcpdf:d3798682-9641-458c-b426-53004cf1ccae Foldoutcount 0 Identifier sleepbookhowtosl0000mead_j5u4 Identifier-ark ark:/13960/s29k9g9fgkw Invoice 1652 Isbn 9781499250534 At the risk of sounding like I am exaggerating, I fell asleep on my own for the first time in over a decade the very night I started reading the book and every night since. It worked immediately and every night got better as I read more of the book. Tried to quit it several times and every time I did, I would give up in the wee hours of the morning and take one. I was certain I could not fall asleep without this drug. Say goodbye to the vicious cycle of sleepless nights. Sleep well, maintain a positive outlook and restore the quality of life you deserve - for good.

des Schlafes zirkulieren, können kurzfristig Wirkung zeitigen, haben aber den hinterhältigen Effekt, I don’t wear sunglasses because they would reduce the amount of light I’m getting by up to seven times. In the office, I make sure I’m sitting near a window so I get some light. I also use those walks as mental breaks away, so I don’t take my phone. I’m in my early forties and have struggled to sleep since I was a teenager. It turned into full blown insomnia in my late twenties.The Sleep Book by physiologists Dr Guy Meadows uses a blend of mindfulness and behavioural therapy techniques to create a five-week plan to cure insomnia... The basic premise is to teach you how to stop fearing sleep, since an apprehension of suffering can actually make it happen. ( ELLE DECORATION) Here is an example. If you are stressed about nighttime, you may feel your heart beating fast in your chest and you start thinking how to calm it down, you start doing breathing exercises. By doing that, you make sleep more difficult, because you activate your brain, trying to solve a problem. So how do you respond mindfully? You objectively describe what’ going on, you accept that it is happening and there is nothing you can do. For me, visualizations worked the best. Imagine, this worry sitting in your chest, making heart to beat rapidly. Give this worry a shape, color, personify it (keep it simple). Realize that it is there, and any attempt to make it go away will make sleep more difficult. By simply accepting presence of a worrisome feeling and not doing anything about it, you help your brain to relax and hopefully fall asleep/return to sleep. This is the major rule of the approach: when you are trying to change something, you make sleep more difficult. Don't try to change anything. Accept whatever is happening. Accept presence of a worrisome feeling, personify it, describe what exactly this feeling is doing right now and allow it to continue doing its thing. You've already done all you needed to do: you have separated yourself from this entity and thus explained your mind that there is nothing that should be done right now and it's ok to relax and sleep. Throughout the book Dr. Meadows uses 'accept', 'let go', 'let be' interchangeably. Remember, that 'accepting' = 'letting go' = 'letting be'!. I recommend this book. However the best of the three books on sleep I have read was by Chris Winter and is called, The Sleep Solution" I spent a miserable year in which occasional sleep troubles became more and more pressing until I was trying to work full days on 3 hrs or less sleep (I have always slept 8 hours a night and needed it). After trying just about everything short of drugs and alcohol, I signed up for Guy Meadow's Sleep School for 6 hrs and bought the book. The course followed the same steps and approach outlined in the book which I'm using to develop my own preferred actions and points to remember.