作者:
Rafael Pelayo, MD 副标题: The New Science-Based Solutions for Sleeping Through the Night 原作名: How to Sleep: The New Science-Based Solutions for Sleeping Through the Night 出版年: 2020-12-8 页数: 160 定价: USD 24.95 装帧: Hardcover ISBN: 9781579659578
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 rul...
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.
作者简介
· · · · · ·
Rafael Pelayo, MD, is a clinical professor at Stanford University School of Medicine in the division of Sleep Medicine. Since 1993 he has been a part of the Stanford Sleep Medicine Clinic, the best-known sleep clinic in the world, and he divides his time between working with patients and teaching at the university. He has served on advisory boards and in leadership positions fo...
Rafael Pelayo, MD, is a clinical professor at Stanford University School of Medicine in the division of Sleep Medicine. Since 1993 he has been a part of the Stanford Sleep Medicine Clinic, the best-known sleep clinic in the world, and he divides his time between working with patients and teaching at the university. He has served on advisory boards and in leadership positions for the National Center on Sleep Disorders Research at the NIH, the American Academy of Sleep Medicine, the National Sleep Foundation, and the California Sleep Society. He has lectured nationally and internationally and has appeared frequently in national media, including NPR, The Ronn Owens Report, Frontline, the New York Times, the Washington Post, CNN.com, San Francisco Chronicle, LA Times, Health.com, and Self.com. He lives in the San Francisco Bay Area with his wife, who is also a sleep medicine physician (their children grew up sleeping well!).
目录
· · · · · ·
INTRODUCTION
ONE How Sleep Works
TWO Snoring? Start Here
THREE Sleep for the Insomniac
FOUR A Day in the (Night) Life
FIVE Sleep Disorders
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(更多)
INTRODUCTION
ONE How Sleep Works
TWO Snoring? Start Here
THREE Sleep for the Insomniac
FOUR A Day in the (Night) Life
FIVE Sleep Disorders
SIX A Lifetime of Sleeping Well
SEVEN Dreaming: The Theater of the Night
EIGHT Seeing a Sleep Doctor
FINAL THOUGHTS
RESOURCES
FURTHER READING
GLOSSARY
ACKNOWLEDGMENTS
INDEX
· · · · · · (收起)
The reason for this is that while the pressure to sleep builds the longer we stay awake, our circadian clock sends an alerting signal to the brain to counter this pressure. This signal is most powerful about two hours before we normally go to sleep. This accounts for the 'second wind' many people claim to experience at night. It also explains why it is easier to stay up late than it is to go to sleep earlier than usual. (查看原文)
In N1, we transition from the awake state into sleep. In this drowsy state, we may think we are still awake, but anyone watching us can see we are checking out. (查看原文)
It is more like an outline of sleep problems, but there are indeed some practical suggestions which are though known as common sense nowadays. Not in-depth analysis yet can be used as a concise versio...It is more like an outline of sleep problems, but there are indeed some practical suggestions which are though known as common sense nowadays. Not in-depth analysis yet can be used as a concise version of guidline of how to sleep. (展开)
0 有用 Eureka 2025-01-25 23:37:43 荷兰
It is more like an outline of sleep problems, but there are indeed some practical suggestions which are though known as common sense nowadays. Not in-depth analysis yet can be used as a concise versio... It is more like an outline of sleep problems, but there are indeed some practical suggestions which are though known as common sense nowadays. Not in-depth analysis yet can be used as a concise version of guidline of how to sleep. (展开)
0 有用 霸道总熊 2021-01-30 14:47:55
言简意赅非常实用