Your Guide To Healthy Sleep

Author : Anonim
Publisher : DIANE Publishing
Page : 68 pages
File Size : 44,9 Mb
Release : 2005
Category : Sleep disorders
ISBN : 9781428904736

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Your guide to healthy sleep by Anonim Pdf

Author : Anonim
Publisher : Unknown
Page : 60 pages
File Size : 46,8 Mb
Release : 2011
Category : Sleep disorders
ISBN : OCLC:817880191

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Your Guide to Healthy Sleep by Anonim Pdf

Author : U. S. Department of Health and Human Services,National Insitutes of Health,National Heart Lung Institute, And
Publisher : CreateSpace
Page : 70 pages
File Size : 40,9 Mb
Release : 2012-07-09
Category : Medical
ISBN : 1478216549

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Your Guide to Healthy Sleep by U. S. Department of Health and Human Services,National Insitutes of Health,National Heart Lung Institute, And Pdf

This book by the National Institutes of Health (Publication 11-5271) and the National Heart, Lung, and Blood Institute provides the latest science-based information about Sleep. This book gives the latest information on sleep disorders such as insomnia (trouble falling or staying asleep), sleep apnea (pauses in breathing during sleep), restless legs syndrome, narcolepsy (extreme daytime sleepiness), and para somnias (abnormal sleep behaviors). Think of your daily activities. Which activity is so important you should devote one-third of your time to doing it? Probably the first things that come to mind are working, spending time with your family, or doing leisure activities. But there's something else you should be doing about one-third of your time—sleeping. Many people view sleep as merely a “down time” when their brains shut off and their bodies rest. People may cut back on sleep, thinking it won't be a problem, because other responsibilities seem much more important. But research shows that a number of vital tasks carried out during sleep help people stay healthy and function at their best. While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights. Without enough sleep, you can't focus and pay attention or respond quickly. A lack of sleep may even cause mood problems. Also, growing evidence shows that a chronic lack of sleep increases your risk of obesity, diabetes, cardiovascular disease, and infections. Despite growing support for the idea that adequate sleep, like adequate nutrition and physical activity, is vital to our well-being, people are sleeping less. The nonstop “24/7” nature of the world today encourages longer or nighttime work hours and offers continual access to entertainment and other activities. To keep up, people cut back on sleep. A common myth is that people can learn to get by on little sleep (such as less than 6 hours a night) with no adverse effects. Research suggests, however, that adults need at least 7–8 hours of sleep each night to be well rested. Indeed, in 1910, most people slept 9 hours a night. But recent surveys show the average adult now sleeps fewer than 7 hours a night. More than one-third of adults report daytime sleepiness so severe that it interferes with work, driving, and social functioning at least a few days each month. Evidence also shows that children's and adolescents' sleep is shorter than recommended. These trends have been linked to increased exposure to electronic media. Lack of sleep may have a direct effect on children's health, behavior, and development. Chronic sleep loss or sleep disorders may affect as many as 70 million Americans. This may result in an annual cost of $16 billion in health care expenses and $50 billion in lost productivity. What happens when you don't get enough sleep? Can you make up for lost sleep during the week by sleeping more on the weekends? How does sleep change as you become older? Is snoring a problem? How can you tell if you have a sleep disorder? Read on to find the answers to these questions and to better understand what sleep is and why it is so necessary. Learn about common sleep myths and practical tips for getting enough sleep, coping with jet lag and nighttime shift work, and avoiding dangerous drowsy driving. Many common sleep disorders go unrecognized and thus are not treated.

Author : Anonim
Publisher : Harvard Health Publications
Page : 53 pages
File Size : 45,5 Mb
Release : 2010
Category : Sleep
ISBN : 9781935555186

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Improving Sleep by Anonim Pdf

Author : Marc Weissbluth, M.D.
Publisher : Ballantine Books
Page : 542 pages
File Size : 52,6 Mb
Release : 2005-10-04
Category : Family & Relationships
ISBN : 9780345486455

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Healthy Sleep Habits, Happy Child by Marc Weissbluth, M.D. Pdf

One of the country's leading researchers updates his revolutionary approach to solving--and preventing--your children's sleep problems Here Dr. Marc Weissbluth, a distinguished pediatrician and father of four, offers his groundbreaking program to ensure the best sleep for your child. In Healthy Sleep Habits, Happy Child, he explains with authority and reassurance his step-by-step regime for instituting beneficial habits within the framework of your child's natural sleep cycles. This valuable sourcebook contains brand new research that - Pinpoints the way daytime sleep differs from night sleep and why both are important to your child - Helps you cope with and stop the crybaby syndrome, nightmares, bedwetting, and more - Analyzes ways to get your baby to fall asleep according to his internal clock--naturally - Reveals the common mistakes parents make to get their children to sleep--including the inclination to rock and feed - Explores the different sleep cycle needs for different temperaments--from quiet babies to hyperactive toddlers - Emphasizes the significance of a nap schedule - Rest is vital to your child's health growth and development. Healthy Sleep Habits, Happy Child outlines proven strategies that ensure good, healthy sleep for every age. Advises parents dealing with teenagers and their unique sleep problems

Author : Ethan D. Anderson
Publisher : BornIncredible.com
Page : 200 pages
File Size : 40,5 Mb
Release : 2023-01-01
Category : Health & Fitness
ISBN : 9781776968992

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Sleep Well Tonight: Your Guide to Overcoming Insomnia by Ethan D. Anderson Pdf

"There's no insomnia like the insomnia that comes from knowing you should be asleep." Are you tired of spending countless nights tossing and turning, desperately seeking the restful sleep that always seems just out of reach? Look no further! "Sleep Well Tonight: Your Guide to Overcoming Insomnia" is your comprehensive roadmap to a better night's sleep, packed with proven techniques and expert advice to help you conquer insomnia once and for all. In this life-changing book, you'll discover: The science behind sleep and why it's essential for our well-being The different types of insomnia and how to identify which one is keeping you awake The role of sleep hygiene in promoting a healthy sleep environment Techniques for managing stress and anxiety that may be contributing to sleep problems The impact of lifestyle factors like diet, exercise, and daily habits on sleep quality The use of natural sleep aids and relaxation techniques to help you drift off with ease The benefits of cognitive-behavioral therapy for insomnia and how to practice it on your own Tips for overcoming chronic pain, pregnancy-related sleep issues, and other unique sleep challenges And so much more! Don't spend another night staring at the ceiling, counting sheep, or worrying about tomorrow's tasks. "Sleep Well Tonight: Your Guide to Overcoming Insomnia" is your ticket to a happier, healthier, and more restorative sleep experience. Transform your nights and reclaim your life with this essential guide, and start enjoying the restful sleep you deserve today! Contents: Understanding Insomnia The science of sleep Types of insomnia Causes of insomnia Sleep Hygiene Fundamentals Creating a sleep-friendly environment Establishing a bedtime routine Reducing screen time before bed Diet and Nutrition for Better Sleep Sleep-promoting foods Foods to avoid before bedtime Supplements for sleep Relaxation Techniques Deep breathing exercises Progressive muscle relaxation Visualization techniques Mindfulness and Meditation Introduction to mindfulness Guided meditation for sleep Body scan meditation Cognitive Behavioral Therapy (CBT) for Insomnia The principles of CBT Challenging negative sleep thoughts Sleep restriction therapy Sleep Aids and Medications Over-the-counter sleep aids Prescription sleep medications The risks and benefits of sleep aids Natural Remedies for Insomnia Herbal remedies Aromatherapy Homeopathy Exercise and Sleep The benefits of regular exercise Best exercises for promoting sleep When to exercise for optimal sleep Managing Stress and Anxiety Identifying stressors Stress reduction techniques Dealing with nighttime anxiety Sleep Disorders Sleep apnea Restless legs syndrome Narcolepsy Sleep Tracking and Technology Sleep trackers and apps Sleep-promoting gadgets Blue light blocking devices Bedtime Rituals and Routines Relaxing activities before sleep Preparing for the next day Sleep Positions and Posture Best sleep positions for comfort Pillow and mattress recommendations Sleep posture and pain relief Sleep and Aging Sleep changes with age Addressing sleep issues in older adults Tips for improving sleep in seniors Sleep and Hormones Hormonal imbalances and sleep Sleep during menopause Sleep and testosterone Children and Sleep Sleep needs for different ages Bedtime routines for children Addressing sleep issues in kids Napping Strategies The benefits of napping Power napping techniques When and how long to nap Travel and Jet Lag Tips for sleeping well while traveling Managing jet lag Sleep aids for travel Sleep and Shift Work The impact of shift work on sleep Strategies for better sleep for shift workers Sleep-friendly work environments Maintaining Sleep Success Staying consistent with sleep habits Overcoming setbacks Long-term sleep improvement strategies

Author : Marc Weissbluth
Publisher : Unknown
Page : 689 pages
File Size : 53,6 Mb
Release : 2015
Category : Family & Relationships
ISBN : 9780553394801

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Healthy Sleep Habits, Happy Child, 4th Edition by Marc Weissbluth Pdf

The latest research on the best course of action for sleep problems: prevention and treatment common mistakes parents make to get their children to sleep different sleep needs for different temperaments stopping the crybaby syndrome, nightmares, bedwetting, and more ways to get your baby to fall asleep according to her internal clock.

Author : Thomas Jacob
Publisher : Thomas Jacob
Page : 53 pages
File Size : 45,9 Mb
Release : 2024-03-18
Category : Body, Mind & Spirit
ISBN : 8210379456XXX

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The Sleep Improvement Workbook: Your Guide to a Better Night's Rest by Thomas Jacob Pdf

Tired of tossing and turning all night? Do you wake up feeling groggy and unrested, unable to tackle the day with energy and focus? You're not alone. Millions of people struggle with sleep problems. The Sleep Improvement Workbook is your personalized roadmap to a better night's sleep. This interactive workbook combines the science of sleep with practical strategies and tools to help you: Identify your sleep thieves: Understand the factors disrupting your sleep, from internal stressors to environmental distractions. Craft your sleep sanctuary: Transform your bedroom into a haven for relaxation and restful slumber. Develop a calming pre-sleep routine: Learn powerful rituals to signal to your body it's time to wind down and prepare for sleep. Overcome common sleep challenges: Explore solutions for insomnia, sleep apnea, jet lag, and other sleep disruptions. Build sustainable sleep habits: Discover tools and techniques to track your progress and maintain a consistent sleep routine for long-term success. Packed with self-assessments, sleep diaries, and practical exercises, this workbook empowers you to take control of your sleep and unlock the transformative power of a good night's rest. Start your journey to a healthier, happier you, one restful night at a time!

Author : Petra Hawker
Publisher : Penguin
Page : 144 pages
File Size : 40,9 Mb
Release : 2020-01-07
Category : Health & Fitness
ISBN : 9780744021394

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A Little Book of Self Care: Sleep by Petra Hawker Pdf

Make excellent sleep a life-changing reality for you--now. New science has revealed the importance of sleep as one of the foundations of good health. Take control of your sleep with more than 40 proven strategies, based on a 360-degree approach to achieving excellent sleep. Find targeted meditation, movement, and breathing exercises; discover how light, color, and sound could hold the key to healthy sleep; and find out how to get to the root of the underlying causes of chronic sleep problems. Reset your sleep patterns to suit your lifestyle and draw on practical techniques to overcome common sleep disruptors, including stress, jet lag, and shift work. Let the dream of better sleep become a life-changing reality.

Author : Marc Weissbluth, M.D.
Publisher : Ballantine Books
Page : 817 pages
File Size : 55,5 Mb
Release : 2021-08-24
Category : Family & Relationships
ISBN : 9780593158548

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Healthy Sleep Habits, Happy Child, 5th Edition by Marc Weissbluth, M.D. Pdf

The perennial favorite for parents who want to get their kids to sleep with ease—now in its fifth edition, fully revised and updated, with a new step-by-step guide for a good night’s sleep. With more than 1.5 million copies in print, Dr. Marc Weissbluth’s step-by-step regimen for instituting beneficial habits within the framework of your child’s natural sleep cycles has long been the standard-setter in baby sleep books. Now with a new introduction and quick-start guide to getting your child to sleep, Healthy Sleep Habits, Happy Child has been totally rewritten and reorganized to give tired parents the information they need quickly and succinctly. This new edition also includes the very latest research on the importance of • implementing bedtime routines • practicing parental presence at bedtime • recognizing drowsy signs • the role of the father as an active partner in helping the child sleep better • overcoming challenges families face to help their child sleep better • different cultural sleep habits from around the world • individualized and nonjudgmental approaches to sleep training Sleep is vital to your child’s health, growth, and development. The fifth edition of Healthy Sleep Habits, Happy Child gives parents proven strategies to ensure healthy, high-quality sleep for children at every age.

Author : Rick Loos
Publisher : Unknown
Page : 128 pages
File Size : 42,9 Mb
Release : 2015-01-15
Category : Electronic
ISBN : 0986255106

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Good Night, Sleep Right by Rick Loos Pdf

We know that good posture is essential in supporting our spinal health when we sit, stand and walk. Yet we sleep for one-third of our lives. Maintaining proper posture when we sleep is just as important for our body. This book is filled with tips on how to get a good night's rest by sleeping in proper posture and maintaining a healthy sleep routine and environment.

Author : Walter Bader
Publisher : Unknown
Page : 0 pages
File Size : 44,6 Mb
Release : 2011
Category : Bedrooms
ISBN : 1893910903

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Sleep Safe in a Toxic World by Walter Bader Pdf

Most of us spend about one-third of our lives in bed'and that's just when we're sleeping. According to the National Sleep Foundation, between 50 and 70 million Americans suffer from sleep disorders, and 40 million of us have chronic sleep problems. What most people don't realize is that the bed they sleep in can be the actual cause of their problems. Many popular mattresses are a chemical nightmare, constructed of polyurethane foam, which is made from a petrochemical base combined with a chemical potpourri of stabilizers, catalysts, surfactants, fire retardants, antimicrobial additives and colorants. These chemicals are associated with environmental problems as well as human health hazards such as chronic bronchitis, impaired lung function, breathlessness, nausea, vomiting and allergic reactions. Some are potential carcinogens and reproductive toxins. In Sleep Safe, you'll learn how beds may be one of the single-most overlooked causes of people's health problems in the world today. Author Walt Bader shows you how to shop for a safe and healthy organic mattress, and provides tips for eliminating toxins in all parts of your bedroom'from the walls to the floors to the closets. Whether you are interested in a cleaner environment or improved health for you and your family, Sleep Safe is essential reading for a good night's sleep. Book jacket.

Author : Penelope Leach
Publisher : Dorling Kindersley Ltd
Page : 833 pages
File Size : 50,7 Mb
Release : 2022-07-07
Category : Family & Relationships
ISBN : 9780241604298

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Your Baby and Child by Penelope Leach Pdf

Raise young children with their well-being in mind, gaining the confidence to trust your instincts and live by the baby - not by the book. In this new edition of the best-selling guide to childcare, Penelope Leach combines her warmth, wisdom and child psychology expertise with new scientific research on the way that infants react to the world around them. Find guidance on sleeping, feeds, washing and playtime, as well as advice on your baby's physical, intellectual and emotional development through each stage of life, from birth to age five. Learn to respond to your child in a way that will create a happy and harmonious family environment as you communicate and grow together. More than just a guide to childcare, Penelope Leach's supportive approach, anchored in child psychology, is based on the idea that a child's well-being is just as important as any physical need. Explore pages or parenting tips as you explore: - A child's journey from the first few days as a newborn right through to the first days of school - Tips for sleeping, comforting, feeding and teething plus everyday care at each stage - Ideas for playing, learning, muscle power and making sounds Penelope Leach is highly regarded as one of the world's leading writers on parenting. In Your Baby and Child, she effortlessly offers practical childcare advice, perfect for a new generation of parents seeking parental guidance from a trusted child development psychologist, in a down-to-earth writing style.

Author : Joyce A. Walsleben
Publisher : Cambridge Scholars Publishing
Page : 145 pages
File Size : 47,7 Mb
Release : 2019-11-04
Category : Health & Fitness
ISBN : 9781527542815

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A Sleep Guide for the Mature Adult by Joyce A. Walsleben Pdf

Having trouble getting your dreamed-of sleep after you retired? No longer able to stay awake after 8PM? Now that you have time on your hands, why can’t you sleep at night? This book provides answers to these questions and more, offering necessary information and advice. As we change with age, sleep also changes. Why not encourage it to change for the better? The book explains how, from recognizing telling symptoms to just organizing a different schedule.

Author : Katharina Lederle
Publisher : Unknown
Page : 0 pages
File Size : 44,9 Mb
Release : 2021-07-25
Category : Electronic
ISBN : 1038722594

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Sleep Sense by Katharina Lederle Pdf

Sleep is fundamental to our health and wellbeing. In this guide to improving your sleep quality by adapting your environment and routines, you'll discover how you can establish healthy sleep habits that best fit your life! International sleep expert Dr Katharina Lederle draws on the latest research to explore how sleep is connected to each of the three pillars of healthy and successful living: physical health, cognitive performance, and emotional wellbeing. As these pillars are interconnected, if one is weakened through poor sleep, our overall health can easily be undermined. The book begins with a tour of the most essential information for understanding sleep; how and where it is generated and regulated, why light is so important for sleep, and how sleep differs by gender. It also touches briefly upon dreaming, highlighting that it is normal to dream and perhaps useful to reflect a little on what we dream about. The latter part of the book looks in detail at how sleep affects the pillars of healthy living, explains the sleep disorders which compromise these pillars, and sets out a 'menu' of healthy sleep options from which readers can choose to best suit their individual needs. The result is a book that both informs and educates as it sets out clear guidelines and practical advice on how you can achieve improved health through improved sleep.