- Cover
- Half-title
- Contents
- How to use this ebook
- Foreword
- SLEEP BASICS
- THE SIMPLE TRUTH ABOUT SLEEP
- What is sleep, and why do we need it?
- The history of the science of sleep
- The quantity of sleep we need
- THE MECHANICS OF GOOD SLEEP
- The body’s circadian rhythm
- The sleep/wake cycle
- Hormones and sleep
- The stages of sleep
- Dreaming
- Good sleep, bad sleep
- Forming good sleep habits
- Keeping a sleep journal
- KNOW YOUR OWN SLEEP
- LIFE STAGES
- Should I sleep train my baby?
- How can I soothe an overtired baby to sleep?
- How do I help a toddler sleep through the night?
- Can lack of sleep affect growth?
- Will my child grow out of night terrors?
- Does the school day fit in with my teenager’s sleep needs?
- How much does screen time affect my teenager’s sleep?
- Why does my teen randomly seem to doze off in the daytime?
- How can I help my teen sleep better at test time?
- Does sleep affect our ability to learn?
- How will being pregnant affect my sleep?
- I’m a new parent. Will lack of sleep wreck my health?
- Menopause is causing havoc with my sleep: what can I do?
- Why is it the older I get, the worse I sleep?
- MIND AND BODY
- Why do we yawn?
- Why do we close our eyes to sleep?
- Why do I grind my teeth when I sleep?
- Why does my body stay asleep and immobile after my mind has woken up?
- What causes the feeling of falling when I’m going to sleep?
- Why do I snore?
- Why does my partner seem to gasp for air in his sleep?
- Why does my temperature fluctuate when I sleep?
- Why am I more nocturnal than others I know?
- Can yoga help with sleep?
- When should I exercise for optimum sleep?
- Can a lack of sleep affect my immune system?
- Is my thyroid to blame for my poor sleep?
- Will lack of sleep affect my weight?
- Will an orgasm help me sleep better?
- Why is my sleep so affected by my monthly cycle?
- Will a lack of sleep affect my libido and fertility?
- How can I manage my chronic pain to sleep better?
- Why do I move around so much while I’m asleep?
- Why are my legs painful and restless at night?
- What’s the best position for me to sleep in?
- Is beauty sleep real?
- Can sleeping pills cure my sleep problem?
- Can melatonin supplements help me sleep?
- How does my mood affect my sleep?
- Why does the thought of going to bed make me anxious?
- Can probiotics help with sleep?
- Why am I not sleepy at bedtime, even though I’m exhausted?
- What is ASMR, and will it help me sleep?
- Why do I fall asleep on the couch, but then as soon as I go to bed, I’m wide awake?
- Why do my problems seem amplified at night?
- What should I do if I can’t get back to sleep?
- Why can’t I remember my dreams?
- Why are my dreams more vivid when I’m stressed?
- Why are my dreams so scary?
- Can I learn to lucid dream?
- Why do I get my most creative ideas while dozing off or sleeping?
- How do I stop my mind racing so I can sleep?
- Does counting sheep really work?
- I regularly wake at 3 a.m.—how can I get back to sleep?
- How do anxiety and depression affect sleep?
- Can CBTI help me sleep?
- How can hypnotherapy help with sleep?
- LIFESTYLE
- Are naps harmful or helpful?
- Is good sleep continuous, or can it come in chunks?
- Can I catch up on sleep?
- Why does my body clock go haywire at times?
- How does shift work affect my sleep?
- Can I reset my body clock to run earlier or later?
- Why do I feel groggy when I’ve had more sleep than usual?
- Does altitude help or hinder sleep?
- Are there foods and drinks that help you sleep?
- Is caffeine really sleep’s no. 1 enemy?
- Can multivitamins help me sleep?
- Does alcohol help or harm my sleep?
- Do CBD products help with sleep?
- How does smoking affect my sleep?
- Is a bath before bed helpful for relaxation and sleep?
- Do essential oils help with sleep?
- Will late-evening eating affect my sleep?
- Why do I sleep better on vacation?
- How can I manage my sleep across time zones?
- YOUR SLEEP ENVIRONMENT
- How do I make my bedroom a sleep sanctuary?
- Why do I need more sleep in the winter?
- Can the full moon affect my sleep?
- Does blue light affect sleep?
- What kind of mattress and pillow is best?
- Can weighted blankets help with sleep?
- Does the position of my bed affect how well I sleep?
- Should I sleep with the window open or closed?
- What’s the ideal temperature for my bedroom?
- What should I wear in bed?
- Should I let my pet sleep on my bed?
- What, if anything, should I listen to in bed?
- Do sleep trackers work?
- Will reading before bed harm my sleep?
- Why does the slightest noise wake me up but not my partner?
- What’s the best alarm?
- Should my partner and I go to bed at the same time?
- WHEN SLEEP GOES WRONG
- Can chronic sleep deprivation harm my overall health?
- I’ve always had sleep issues. What’s wrong with me?
- Does lack of sleep impair judgment?
- What’s the minimum amount of sleep I need to function well?
- What are microsleeps?
- How dangerous is driving when I’m tired?
- If I don’t get enough sleep, will I get Alzheimer’s disease?
- What’s the impact of long-term stress on sleep?
- Why do I talk in my sleep?
- Why do I walk in my sleep?
- Why can’t I stop eating at night?
- Is lack of sleep ruining my sex life?
- I’m blind—is that why I sleep badly?
- Glossary
- About the author
- Acknowledgments
- Copyright
g CONTENTS
About the author
Heather Darwall-Smith left a career in design to become a qualified psychotherapist, and has a diploma in Counselling and Psychotherapy and training in CBTI. She is currently working on a PGDip in Sleep Science at the University of Oxford. Heather believes that the path to well-being lies in a good night’s sleep, and alongside her work as a sleep therapist at The London Sleep Centre, Heather runs a private practice online and in Oxford.
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