Getting to sleep is not always as simple as it sounds. Getting good quality sleep can be even harder. Here the emerging science of sleep and dreaming is unveiled in clear terms, revealing surprising information about how much sleep we need, what kind of sleep we need, and how we can calculate our sleep needs. We discover our biological clocks: how they are set and reset, and how they affect our hormones, neurotransmitters and sleep cycles. The latest dream research is also explored, revealing the mysterious realm of REM-stage dreaming and lucid dreaming. Learning to remember, steer, and take control of our dreams and sleep cycles is accomplished with a refreshing science-based understanding of dreamscapes and nightmares. In “Natural Sleep” we also find a complete scientific resource for hundreds of ancient and modern natural cures for sleeplessness – helping us achieve good quality sleep and productive, positive dreams.
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Table of Contents
Introduction
Chapter One: The Need for Sleep: Why Do We Sleep?
How Much Sleep Do We Really Need?
The Sleep Study
Sleep Stages and Cycles
Sleep and Brainwaves
Sleep Neurotransmitters and Hormones
Light and Sleep
Dreaming
What is Sleep Debt?
Calculating Our Sleep Needs
Chapter Two: Sleep Disorders
What is Insomnia?
Obstructive Sleep Apnea
Narcolepsy and Cataplexy
Shift Work Sleep Disorder
Circadian Rhythm Disorder
Delayed Sleep Phase Syndrome
REM Sleep Behavior Disorder
Irregular Sleep-Wake Pattern
Non-24-hour Sleep-Wake Syndrome
Sleep Hygiene Disorder
Environmental Sleep Disorder
Adjustment Sleep Disorder
Nocturnal Eating Syndrome
Nightmares
Parasomnias
Restless Leg Syndrome
Sleepwalking
Chapter Three: Sleep and Body Cycles
The Melatonin and Cortisol Cycles
Cycling with the Sun
The Human Solar Clock
The SCN Cell
Circadian Rhythms
Ultradian Rhythms
Infradian Rhythms
By the Light of the Moon
Chapter Four: Medicated Sleep
The Real Costs of Pharmaceuticals
Conflicts of Interest
Pharmaceuticals versus Nature
Sleep Pharmaceuticals and their Side-Effects
Synthetic Melatonin?
5-Hydroxytryptophan Issues
Chapter Five: Causes of Insomnia
Underlying Conditions
Rhythmic Problems
Anxiety and Stress
Poor Sleep Hygiene
Poor Nutrition
Stimulants and Depressants
Environmental Conditions
Chapter Six: Natural Sleep Remedies
Light Therapy
Fixed Light Therapy
Rotational Light Therapy
Nutrients and Foods
Minerals
Western Herbs
Chinese Herbs
Ayurveda
Aromatherapy
Homeopathy
Tissue Salts
Flower Essences
Massage Techniques
Acupuncture
Acupressure
Vigorous Exercise
White Noise
Natural Noise
Music
Guided Imagery
Breathing
Color
Meditation and Prayer
Progressive Relaxation
Hydrotherapy
Chapter Seven: Sleep Hygiene Solutions
Alarm Clocks
Temperature Regulation
Bedding and Pajamas
Fresh Air
Humidity
Our Bedroom Habitat
Managing Sleep Debt
Naps
Anti-Snoring Strategies
How to Avoid Jet Lag Naturally
Pattern Scheduling
The Strategic Sleep Plan
Chapter Eight: The Need to Dream
The Importance of REM Dreaming
Drugs and Dreamland
Dreaming and Resolution
Nightmares
Remembering Dreams
Dream Architecture
Future Dreaming
Lucid Dreaming
Steering our Dreams
The Dreamer
References and Bibliography
Index
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