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Title details for How to Sleep by Rafael Pelayo - Available

How to Sleep

The New Science-Based Solutions for Sleeping Through the Night

by Rafael Pelayo
Will Damron
Audiobook
1 of 2 copies available
Borrow Listen to a sample Listen to a sample
1 of 2 copies available
"Easy to read and comprehensive. This book offers real practical guidance."
—Matthew Walker, PhD, bestselling author of Why We Sleep
A MindBodyGreen Health & Well-Being Book for Your 2021 Reading List
Anyone having trouble sleeping has heard all the old "sleep hygiene" rules: Don't drink caffeine after 2:00 p.m., use the bedroom only for sleeping, put down your screens an hour before going to bed. But as the millions suffering from poor sleep can attest, just following these overly simplistic, one-size-fits-all directives doesn't work. How to Sleep is here to rewrite the rules and help you get to sleep—and stay asleep—each and every night.
Dr. Rafael Pelayo, an expert sleep clinician and professor at the world-renowned Sleep Medicine Clinic at Stanford University, offers a medically comprehensive and holistic approach to the myriad issues that might be affecting your sleep. He begins by grounding us in the biology of sleep including the extremely reassuring fact that no one actually sleeps through the night—we naturally wake up every ninety minutes. Dr. Pelayo then tackles the major sleep issues one by one, such as snoring and its causes; the difference between transient and chronic insomnia, and how to treat each; strategies to combat jet lag; how lifestyle choices affect your sleep, including exercise (even ten minutes helps), meditation (try it right before bed), and food and drink (alcohol is a double-edged sword—it may help you fall asleep faster, but it often interferes with staying asleep).
There's advice for the bedroom—on white noise machines, ambient temperature, what to look for in a pillow—and answers to our most pressing questions, from when to see a sleep medicine specialist to how aging affects our sleep. All in all, it's a sure prescription to help you sleep better, wake up refreshed, and live a healthier life.

  • Creators

  • Publisher

  • Release date

    December 8, 2020

  • Formats

    • OverDrive Listen audiobook

      • ISBN: 9781649040060
      • File size: 108943 KB
      • Duration: 03:46:57

  • Languages

    • English

  • Reviews

    • Publisher's Weekly

      November 16, 2020
      “Any sleep patient can improve so long as they’re given the right rules to follow,” advises Pelayo (Dement’s Sleep & Dreams), a professor of sleep medicine at Stanford University, in this concise and thorough guide. The author begins by explaining the biology of sleep, circadian rhythms, and the effects of sleep deprivation (after one day without sleep, “a person’s reaction time is similar to that of a drunk driver”). He then introduces his rules, which include using a CPAP device to stop obstructive sleep apnea, and that insomniacs shouldn’t look at the clock, computer, or TV if they wake up in the night. He sets rules for the daytime, too, such as avoiding caffeine six to eight hours before bed, and gives notes on sleep supplements such as melatonin (“it may help people fall asleep faster, but it does not aid in staying asleep,” he writes). Pelayo explains the science behind sleep accessibly and with a light touch: “our tendencies are not our destiny! A night owl can adjust to an early-morning exercise routine,” he advises. Anyone struggling to get enough shut-eye should give these practical tips a look.

Formats

  • OverDrive Listen audiobook

subjects

Languages

  • English

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