NATURAL SLEEP SOLUTIONS FOR INSOMNIA: The Science of Sleep, Dreaming, and Nature’s Sleep Remedies
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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. 264 pages. Copyright 2012.
Table of Contents
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
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
Restless Leg Syndrome
Chapter Three: Sleep and Body Cycles
The Melatonin and Cortisol Cycles
Cycling with the Sun
The Human Solar Clock
The SCN Cell
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
Chapter Five: Causes of Insomnia
Anxiety and Stress
Poor Sleep Hygiene
Stimulants and Depressants
Chapter Six: Natural Sleep Remedies
Fixed Light Therapy
Rotational Light Therapy
Nutrients and Foods
Meditation and Prayer
Chapter Seven: Sleep Hygiene Solutions
Bedding and Pajamas
Our Bedroom Habitat
Managing Sleep Debt
How to Avoid Jet Lag Naturally
The Strategic Sleep Plan
Chapter Eight: The Need to Dream
The Importance of REM Dreaming
Drugs and Dreamland
Dreaming and Resolution
Steering our Dreams
References and Bibliography
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DO YOU HAVE PROBLEMS GETTING TO SLEEP?
OR DO YOU WAKE UP DURING THE NIGHT AND CAN’T GO BACK TO SLEEP?
OR PERHAPS YOU ARE HAVING TOO MANY NIGHTMARES?
DO YOU EVEN KNOW HOW MUCH SLEEP YOU REALLY NEED?
DID YOU KNOW THAT MANY DISEASES, INCLUDING HEART DISEASE AND DEMENTIA ARE LINKED TO NOT GETTING THE RIGHT SLEEP?
DID YOU KNOW THAT THERE ARE SIMPLE LIFESTYLE CHANGES YOU CAN MAKE TO GET MORE SLEEP?
DID YOU KNOW THAT THE TYPE OF BED AND BEDDING YOU CHOOSE WILL REALLY MAKE A BIG DIFFERENCE IN YOUR SLEEP QUALITY?
DID YOU KNOW THERE ARE DELICIOUS FOODS YOU CAN EAT AT NIGHT THAT WILL HELP YOU SLEEP MORE SOUNDLY?
DO YOU KNOW ABOUT ANCIENT SLEEP-INDUCING HERBS AND HERBAL REMEDIES THAT REALLY WORK?
DID YOU KNOW THERE ARE THINGS YOU CAN DO TO REMEMBER AND EVEN STEER YOUR DREAMS?
ALL OF THESE AND MORE QUESTIONS ARE ANSWERED IN THIS BOOK.
AND THIS BOOK CONTAINS OVER TWO HUNDRED PRACTICAL SLEEP REMEDIES.
THESE INCLUDE LIFESTYLE FACTORS, BEDDING, LIGHT STRATEGIES, FOODS, HERBS AND SO MANY OTHERS.
ALL USING THE LATEST SCIENTIFIC EVIDENCE.
FROM HUNDREDS OF STUDIES FROM AROUND THE WORLD.
PLUS KNOWLEDGE FROM TRADITIONAL MEDICINES – SOME OF WHICH ARE THOUSANDS OF YEARS OLD
Case Adams is a California Naturopath and a Board Certified Alternative Medicine Practitioner with a PhD in Natural Health Sciences. He has authored 26 books on natural healing strategies. “My journey into writing about alternative medicine began about 9:30 one evening after I finished with a patient at the clinic I practiced at over a decade ago. I had just spent the last two hours explaining how diet, sleep and other lifestyle choices create health problems and how changes in these, along with certain herbal medicines and other natural strategies can radically yet safely turn our health around. As I drove home that night, I realized this knowledge should be available to more people. So I began writing about health with a mission to reach those who desperately need this information. The strategies in my books and articles are backed by scientific evidence along with wisdom handed down through traditional medicines for thousands of years.”