Download 67 Ways to Good Sleep: A People's Medical Society Book by Charles B. Inlander PDF

By Charles B. Inlander

Delivering confirmed and confirmed how you can get to sleep and remain asleep for the evening, a advisor in response to reports of globally scientific literature and interviews with specialists solutions the foremost questions and gives options to house sleeplessness. Simultaneous.

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A clue that you're getting to bed at a good hour is a lack of daytime sleepiness. Don't change your bedtime and rising time on weekends. Reprogramming your sleep rhythms for two days doesn't do much to help you erase sleep debt, and it throws your sleep-wake cycles off in time for a good case of Sunday night insomnia. 7 Avoid Physical and Mental Stimulation Just Before Sleep. But don't avoid sex (more about that below). Physical exertion too close to bedtime energizes your body's systems by stimulating the release of adrenaline.

Tyrosine-rich foods, eaten too close to bedtime, can also trigger sleep-disrupting heart palpitations. Tyrosine-rich foods include aged cheeses, such as stilton, blue, and parmesan, and soft cheeses, such as mozzarella, Swiss, Gruyere, and feta. Tyrosine is also a component of red wine, yogurt, sour cream, cured and processed meats and fish, yeast products, eggplant, potatoes, spinach, and tomatoes. Milk is packed with tyrosine and can have the unwanted effect of energizing you when you least need it.

7'9 dc20 95-6993 CIP Printed in the United States of America 2 4 6 8 10 9 7 5 3 1 Page v Contents Introduction vii 1 Understanding Sleep 1 2 Tips on How to Get Better Sleep 11 Sleep Habits 15 Sleep Environment 20 Lifestyle Choices 23 Diet and Nutrition 28 Mind-Body Connection 35 Circadian Connection 41 New Research 45 3 When You Need Outside Help 49 Intervention 50 Drugs 56 Alternative Therapies 61 Appendix A: Major Adult Sleep Disorders 63 Appendix B: Overnight Sleep Lab Tests 71 Appendix C: Benzodiazepines Used for Sleep-Disorder Treatment 73 Glossary 77 Index 84 Page vii Introduction Good night!

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