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    Insomnia: 84 Sleep Hacks To Fall Asleep Fast, Sleep Better and Have Sweet Dreams Without Sleeping Pills
    Insomnia: 84 Sleep Hacks To Fall Asleep Fast, Sleep Better and Have Sweet Dreams Without Sleeping Pills
    Insomnia: 84 Sleep Hacks To Fall Asleep Fast, Sleep Better and Have Sweet Dreams Without Sleeping Pills
    Ebook155 pages1 hour

    Insomnia: 84 Sleep Hacks To Fall Asleep Fast, Sleep Better and Have Sweet Dreams Without Sleeping Pills

    By Peter Cook

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    About this ebook

    Sleep is weird, don't you think?

    For about one-third of every day, you just lie there. Yet, without sufficient sleep, we wouldn't be able to perform, remember anything or even feel healthy.

    Sleep really is the cornerstone of life.

    BUY: 'Insomnia'

    Unfortunately, many people are sleep deprived. Sleep disorders like insomnia and sleep apnea can have a detrimental impact on the quality of your life.

    I have good news for you though: You can take back control of your life.

    Get Your Copy of 'Insomnia'

    In this book, you will learn:

    • What sleep is and how it works
    • Why we sleep, and how much we need
    • Why we dream
    • What sleep disorders are, and
    • Why seven common sleeping myths are not true

    But real change comes from taking action.

    That is why the meat and potatoes of this book are 84 practical Sleep Hacks that will help you to fall asleep fast and sleep like a baby! You will learn how to:

    • Make your bedroom a sleep sanctuary
    • Turn your bed into a sleep haven
    • Use light and darkness to sleep better
    • Stay away from electronic devices in the evening
    • Change your diet, and
    • Many other strategies to improve your sleep quality!

    If you have trouble sleeping, these are your magic pills. No need for sleep medication anymore. These practical sleep hacks will put you in pole position, giving you the best possible shot at relaxing and overcoming lack of sleep.

    Read this book. Apply the Sleep Hacks. And end your insomnia!

    Scroll up and click the 'buy' button.

    LanguageEnglish
    PublisherPeter Cook
    Release dateMar 8, 2018
    ISBN9781386405627
    Insomnia: 84 Sleep Hacks To Fall Asleep Fast, Sleep Better and Have Sweet Dreams Without Sleeping Pills

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      Book preview

      Insomnia - Peter Cook

      © Copyright 2018 by Peter Cook - All rights reserved.

      In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher.

      The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

      The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

      Disclaimer: The ideas and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.

      Some people talk in their sleep. Lecturers talk while other people sleep

      Albert Camus

      ––––––––

      All men whilst they are awake are in one common world. But each of them, when he is asleep, is in a world of his own.

      Plutarch

      TABLE OF CONTENTS

      1. INTRODUCTION

      PART A – SLEEP EXPLAINED

      2. WHAT IS SLEEP

      2.1 Introduction

      2.2 Sleep Definitions

      2.3 Common Elements In These Sleep Definitions

      3. WHY DO WE SLEEP

      3.1 Introduction

      3.2 Why Do We Sleep

      3.3 Negative Side Effects Of Sleep Deprivation

      3.4 The Benefits Of Getting Enough Sleep

      4. HOW DOES SLEEP WORK

      4.1 Introduction

      4.2 Types Of Sleep

      4.3 NREM Sleep

      4.4 REM Sleep

      4.5 How Long Do We Spend In NREM And REM Sleep

      4.6 Sleep Cycles

      5. HOW LIGHT AFFECTS YOUR SLEEP

      5.1 Introduction

      5.2 The Connection Between Light and Melatonin

      6. HOW MUCH SLEEP DO WE NEED

      6.1 Introduction

      6.2 The Average Adult Needs Seven Or More Hours Of Sleep Per Night

      6.3 But What About Short Sleepers?

      6.4 Natural Short Sleepers

      6.5 Habitual Short Sleepers

      6.6 Get Enough Sleep

      7. WHY DO WE DREAM

      7.1 Introduction

      7.2 Inspirational Dreams

      7.3 A Brief History Of Dream Research

      7.4 Why Do We Dream?

      8. WHAT ARE SLEEP DISORDERS

      8.1 Introduction

      8.2 Types Of Sleep Disorders

      8.3 What Causes Sleep Disorders?

      8.4 Treatment Of Sleep Disorders

      8.5 Medical Treatment

      8.6 Psychotherapeutic Or Behavioral Treatment

      8.7 What’s Ahead

      PART B – HOW TO SLEEP BETTER

      9. SEVENS SLEEP MYTHS DEBUNKED

      9.1 Introduction

      9.2 Sleep Myths

      9.3 Sleep Myth #1: Counting Sheep Will Help You Fall Asleep

      9.4 Sleep Myth #2: Drinking Alcohol Before Going To Bed Will Help You Sleep Better

      9.5 Sleep Myth #3: Old People Need Less Sleep Than Young People

      9.6 Sleep Myth #4: Masturbating Helps You Sleep Better

      9.7 Sleep Myth #5: When You Are Asleep, Your Brain Rests

      9.8 Sleep Myth #6: It Is Always Better To Get More Sleep

      9.9 Sleep Myth #7: On Weekends You Can Make Up For Lost Sleep

      10. MAKE YOUR BEDROOM A SLEEP SANCTUARY

      10.1 Introduction

      10.2 Your Bedroom Is Where You Go To Sleep

      10.3 Keep Your Bedroom Calm And Clean

      10.4 Keep Your Bedroom Cool

      10.5 Keep Your Bedroom Quiet

      10.6 Keep Your Bedroom Dark

      11. TURN YOUR BED INTO A SLEEP HAVEN

      11.1 Introduction

      11.2 Sleep On A Comfortable Mattress

      11.3 Sleep Under A Warm Blanket And On A Comfortable Pillow

      11.4 Use Your Bed For Sleep and Sex Only

      11.5 Keep Pets Out

      11.6 Check For Allergies

      11.7 Make Your Bed Every Morning

      11.8 Tips For Sleeping With A Partner

      11.9 The Best Sleep Position

      12. GET YOUR LIGHT FIX DURING THE DAY, DIM THE LIGHTS AT NIGHT

      12.1 Introduction

      12.2 Lower Your Exposure To Light In The Evening

      12.3 Increase Your Exposure To Natural Light During The Day

      13. STAY AWAY FROM ELECTRONIC DEVICES IN THE EVENING

      13.1 Introduction

      13.2 Turn Off Electronics

      13.3 Reduce Exposure To Blue Light

      13.4 Don’t Talk On Your Mobile Phone Before Bed

      13.5 Set Your Phone To Silent Mode

      14. CHANGE YOUR DIET

      14.1 Introduction

      14.2 Avoid Eating Heavy Meals in the Evening

      14.3 Drink Enough Water

      14.4 Don’t Drink Coffee After 2 p.m.

      14.5 Don’t Drink Alcohol In The Evening

      14.6 Quit Smoking

      15. OTHER STRATEGIES TO IMPROVE SLEEP QUALITY

      15.1 Introduction

      15.2 Exercise Regularly

      15.3 Stick To A Sleep Schedule

      15.4 Create A Bedtime Routine

      15.5 Keep A Sleep Journal

      15.6 Don’t Stay In Bed When You Can’t Sleep

      15.7 Limit Your Naps

      15.8 Keep A To-Do List

      15.9 Use Sleep-Inducing Scents

      15.10 Get Checked For Sleep Apnea if You Snore

      15.11 Have Sex Or Masturbate

      15.12 Don’t Be Afraid To Ask For Help

      PART C – RECAP

      16. Key Takeaways

      17. Sleep Hacks

      18. One More Thing...

      1. INTRODUCTION

      You're not healthy, unless your sleep is healthy.

      Dr. William Dement

      ––––––––

      Sleep is weird. Think about it: for about one-third of every day, you lie down with your eyes closed, while your system shuts down. The stage performer that sings the most beautiful song, the chef that cooks the most delicious risotto, the athlete that just ran a world record today: when they close their eyes, they are no more. Until they wake up, and do the same thing all over again.

      Yet, without sufficient sleep, all the beauty in the world around us created by mankind could not exist. That eggs benedict your local dinner serves for breakfast. The elevator taking you up to the office. The office chair you are sitting in. The car you are driving. The air conditioner controlling the room temperature. The book you are reading right now...

      All of this could not exist if the people involved in their creation would not be able to sleep.

      Sleep really is the cornerstone of life.

      But what is sleep? How does it affect your daily performance and overall health? And what can you do to sleep better if you are sleep deprived?

      I am glad you asked! Because you have come to the right place. By reading this book, all these questions will be addressed and answered. And not only that, you will learn so much more!

      This book consists of three parts:

      Part A – Sleep Explained

      Part B – How To Sleep Better

      Part C – Recap

      Part A – Sleep Explained: in the first part of this book, you will learn the basics of sleep. Before we get into the juicy stuff of how you can hack the quality of your sleep, it is important to get a good understanding of how sleep works. We will cover why we sleep and dream, how sleep works, how much sleep we need, and sleep disorders. By the time you have completed reading Part A you will know all the basics of sleep!

      Every chapter in ‘Part A – Sleep Explained’ starts with the Key Takeaway of that chapter. This allows you to quickly get the gist of every chapter before you start reading it.

      Part B – How To Sleep Better: the second part is all about strategies you can use to improve the quality of your sleep. We will debunk a number of common sleep myths, and then talk about what does work. How to turn your bedroom and bed into a safe and sacred space for sleep and relaxation, how exposure to light and electronics impact your sleep, and a bunch of other strategies you can use to induce sleep.

      Where the first part of this book is more about learning what sleep is all about, ‘Part B – How To Sleep Better’ focuses on taking action. You will learn a ton of strategies you can use to fall asleep more easily and sleep more soundly. However, merely reading this book is not enough. The real magic happens when you implement the tactics and techniques included in this book. Therefore, the second part of this book is loaded with practical Sleep Hacks. These are action steps will put you in pole position, giving you the best possible shot at improving the quality of your sleep.

      Part C – Recap: at the end of this book, you will find a recap of all the Key Takeaways and Sleep Hacks. This is an excellent resource you can always get back to if you want to review what you have learned.

      Being sleep deprived can affect every part of your being. It can make you:

      ●  feel moody

      ●  be less productive

      ●  be forgetful, and

      ●  be the catalyst for a variety of diseases

      But you no longer need to be a victim of insomnia!

      Now is the time to take back control your life and learn how to sleep like a baby again.

      Take your last yawn now.

      Let’s dive into it!

      PART A

      SLEEP EXPLAINED

      2. WHAT IS SLEEP

      Sleeping is no mean art: for its sake one must stay awake all day.

      Friedrich Nietzsche

      ––––––––

      Key Takeaway: Sleep is a natural and recurring period of rest for the mind and body. During sleep, you are not conscious, you are mostly immobile, and your sensitivity to external stimuli is diminished.

      ––––––––

      2.1 Introduction

      Zzzzzzz....

      We go to sleep every night. At some point in the late evening we call it a day, and prepare ourselves for the night. We close the curtains, undress, brush our teeth, turn off the lights. We roll in bed and cover ourselves with a blanket to keep ourselves warm. Some people fall asleep almost immediately. For some others it may take a bit longer. But for the average American it takes no more than twenty-two minutes to fall asleep, according to 2008 research by the Centers for Disease Control and Prevention (goo.gl/LxZWC2). And after a good night sleep, we wake up in the morning and start a new day, hopefully rested and recharged!

      Unfortunately, falling asleep isn’t that easy for everyone. Chances are that you picked up this book because you have trouble falling asleep, or even

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