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50 Things You Can Do Today to Manage Insomnia

Name: 50 Things You Can Do Today to Manage Insomnia
Brand: Summersdale Publishers Ltd
Price: 9.99 USD
Availability: InStock
ISBN: 9780857653017

Oleh Wendy Green

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Panjangnya: 146 halaman1 jam

Penerbit:: Summersdale Publishers Ltd
Dirilis:: Feb 2, 2009
ISBN:: 9780857653017
Format:: Buku

Deskripsi

Good quality sleep is vital for well-being, yet one in ten adults in the UK experience sleep problems at some point in their lives, affecting mood and general health. Are you one of them?

Wendy Green explains the wake/sleep cycle, and offers practical advice and a holistic approach to help you combat insomnia, including simple lifestyle and dietary changes and DIY natural therapies.

• Discover how your night-time routine can aid restful sleep

• Make your bedroom conducive to sleep

• Choose beneficial foods and supplements

• Find helpful organisations and products

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Informasi Buku

50 Things You Can Do Today to Manage Insomnia

Oleh Wendy Green

Panjangnya: 146 halaman1 jam

Deskripsi

Good quality sleep is vital for well-being, yet one in ten adults in the UK experience sleep problems at some point in their lives, affecting mood and general health. Are you one of them?

Wendy Green explains the wake/sleep cycle, and offers practical advice and a holistic approach to help you combat insomnia, including simple lifestyle and dietary changes and DIY natural therapies.

• Discover how your night-time routine can aid restful sleep

• Make your bedroom conducive to sleep

• Choose beneficial foods and supplements

• Find helpful organisations and products

Baca Selengkapnya

Penerbit:: Summersdale Publishers Ltd
Dirilis:: Feb 2, 2009
ISBN:: 9780857653017
Format:: Buku

Tentang penulis

Wendy Green

Terkait dengan 50 Things You Can Do Today to Manage Insomnia

Pratinjau Buku

50 Things You Can Do Today to Manage Insomnia - Wendy Green

50 things you can do

today to manage

insomnia

Wendy Green

Foreword by Dr Chris Idzikowski,

Director of the Edinburgh Sleep Centre

PERSONAL HEALTH GUIDES

50 THINGS YOU CAN DO TODAY TO MANAGE INSOMNIA

No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.

The right of Wendy Green to be identified as the author of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

Condition of Sale

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, re-sold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent publisher.

Summersdale Publishers Ltd

46 West Street

Chichester

West Sussex

PO19 1RP

www.summersdale.com

Printed and bound in Great Britain

eISBN: 9780857653017

Substantial discounts on bulk quantities of Summersdale books are available to corporations, professional associations and other organisations. For details telephone Summersdale Publishers on (+44-1243-771107), fax (+44-1243-786300) or email (nicky@summersdale.com).

Disclaimer

Every effort has been made to ensure that the information in this book is accurate and current at the time of publication. The author and the publisher cannot accept responsibility for any misuse or misunderstanding of any information contained herein, or any loss, damage or injury, be it health, financial or otherwise, suffered by any individual or group acting upon or relying on information contained herein. None of the opinions or suggestions in this book is intended to replace medical opinion. If you have concerns about your health, please seek professional advice.

To my husband Gordon, for being so supportive

Acknowledgements

I’d like to thank Dr Chris Idzikowski, director of the Edinburgh Sleep Centre, for his expert help. I’d also like to thank Dr Neil Stanley of Norfolk and Norwich University Hospital for giving his expert opinion on various topics.

I’m also grateful to Jennifer Barclay and Lucy York at Summersdale for being so supportive and easy to work with during the writing of this book. Finally, I’d like to thank Laura Booth, the freelance editor who helped me to improve the overall organisation of the book.

Cover

Title Page

Copyright Page

Dedication

Acknowledgements

Author’s Note

Foreword

Introduction

1. Identify the root causes of your sleep problems

2. Keep a sleep diary

Chapter 1 – Stress Management

3. Work out what makes you stressed

4. Live in the moment

5. Write down your worries and concerns

6. Reach out to others

7. Go back to nature

8. Enjoy exercise

9. Learn to relax

10. Meditate

Chapter 2 – Sleep Psychology

11. Consider changing your beliefs about sleep

12. Affirm and sleep

13. Calm your racing mind

14. Use visualisation to help you sleep

15. Cast aside your worries

16. Stop trying to sleep

Chapter 3 – Sleep Sanctuary

17. Make your bedroom a peaceful haven The sound of silence

18. Keep your cool

19. Choose a suitable bed and bedding

Chapter 4 – Healthy Sleep Habits

20. Get out more

21. Follow a bedtime routine

22. Stick to a sleep schedule

23. Restrict your time in bed

24. Only go to bed when you’re sleepy

25. Get up if you can’t sleep

26. Sleep better when working shifts

27. Prevent jet lag

Chapter 5 – Snooze Foods and Supplements

28. Balance your blood sugar

29. Be a tryptophan fan

30. Eat magnesium-rich foods

31. Get your calcium quota

32. Eat foods containing B vitamins

33. Boost your iron intake

34. Sip and sleep

35. Avoid foods containing tyramine

36. Curb your coffee drinking

37. Try sleep-promoting supplements

Chapter 6 – Sleep Disorders

38. Find out whether you have a sleep disorder

Chapter 7 – Sleep Medications

39. Consider sleeping pills as a short-term solution

40. Find out more about over-the-counter sleeping pills

41. Give your GP helpful information

42. Learn about prescription sleeping pills

Chapter 8 – DIY Complementary Therapies

43. Apply acupressure

44. Sleep easy with essential oils

45. Feng shui your bedroom

46. Use flower power

47. Get help from homeopathy

48. Relax with reflexology

49. Massage away stress

50. Wind down with yoga

Jargon Buster

Useful Products

Helpful Books

Directory

Author’s Note

For most of my life I’ve taken sleep for granted. Apart from the occasional sleepless night, usually when sleeping in unfamiliar surroundings, I was a sound sleeper. But a couple of years ago, as my life became increasingly busy, I began to suffer from sleepless nights more often. No doubt going through the menopause and having night sweats played a part, but I suddenly found that going to bed and sleeping right through until morning became a rarity rather than the norm. I now know from experience that there’s nothing more frustrating than going to bed and lying awake, tossing and turning for hours on end, unable to switch off. Then, even if you finally manage to fall asleep, there are times when you find yourself awake again in the early hours, plagued by thoughts and worries that refuse to go away.

Whilst doing the research for this book, I realised that I experience most of my sleep problems when I haven’t allowed myself to wind down at night; often it’s because I’ve worked on the computer during the evening, and my mind has gone into ‘overdrive’. I’ve also realised that sometimes I wasn’t taking time during the day to think through any issues or worries, so they would resurface during the early hours, demanding my attention, when all I wanted to do was sleep!

Nowadays I try to relax for at least two hours before going to bed. If I have any concerns I try to sort them out in my head before I turn in. On the nights when I still have trouble switching off, I find a sprinkling of lavender oil on my pillow really helps me to relax. In the course of writing this book, I’ve learned that most sleep problems are due to some aspect of daily life being out of balance – for example through overwork, lack of exercise or too much caffeine. Of course there are other causes, including the use of certain medications, some medical conditions, mental health problems and sleep disorders. But generally, what we do during our waking hours affects the quality of our sleep. Therefore the solution to sleep problems, I feel, is to identify the causes (there’s usually more than one!) and then try to put them right. There’s no ‘one size fits all’ solution. Every one of us is different and we each need to find out what works for us as an individual. Hence I’ve included a wide variety of tips and techniques in the hope that every reader will find something that helps them to enjoy a better quality of sleep.

Wendy Green

Foreword

by Dr Chris Idzikowski, Director of the Edinburgh Sleep Centre

The search for a good night’s sleep has probably gone on since humanity first appreciated the difference between a good night and a bad night. For many of us that difference hits home after the first child is born. For others, the ‘insomniacs’, problems with sleep can emerge earlier. The difference between insomniacs and the sleepless is the former often do not know what the cause of their wakefulness is, whereas the latter usually understand the cause. For decades the prescription for both was to apply some potion, tincture, ointment or technique that would bludgeon wakefulness into submission.

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