Sleep Secrets · How to Fall Asleep Fast by Bazar, Ronald M. -- Read -- Imperial Library of Trantor

Index

Introduction

Who Needs Sleep Secrets? I Learned About Sleep the Hard Way My Turning Point First Step … Positive Pillow Talk for Successful Sleep

Chapter 1 Your Body Needs Sleep

Why Do We Sleep?

What Can Happen if You Don’t Sleep Enough?

Cancer Weight Gain Depression Night Owls Risk Diabetes How Much Sleep Do I Really Need?

When Is the Best Time To Go To Sleep? When Is the Best Time To Wake Up?

Sleep Cycles The Importance of Melatonin and Serotonin Seasonal Sleep Hours Daylight Savings Time When Do the Seasons Really Begin and End?

Chapter 2 Optimize Your Routine for Sleep and Waking

Same Bedtime Every Night Weekend Sleep and the Sunday-Night Hangover Go to Bed by 10 What If You Wake Up In the Night? Go to Bed Only When You Are Sleepy Night-Owl Formula Alarm Clocks Waking Routine

Get up Earlier in the Morning: Don’t Sleep In! Taoist Wake-Up Tips Skin Brushing Routine

Napping

Avoid Long Naps Pzizz App for Napping

Sound Advice

Play Soft, Soothing Music Listen to a Boring Podcast Play a Lullaby Self-Whisperer

Sleep, Sex and Hormones For Men Who Gotta Go

Chapter 3 The #1 Sleep Secret: Light Controls Your Sleep

Light and Your Circadian Rhythms Lighter Days, Darker Nights Get Enough Light During the Day Lower the Light at Night Using Screens at Night Red Sleep Light Sleep in a Dark Room Getting Your Head Around Light Exposure Sun and Your Eyes Help for Night Shift Workers Light and Body Temperature How to Let Blue Light Work for You During the Day Nature Imitation Sunset Increase your Vitamin D Adjust Your Light Routine When Seasons Change Sleep and the Moon

Chapter 4 Create the Perfect Sleep Environment

Your Perfectly Restful Bedroom

Make Your Bed Kill the Bedroom Phone

Controlling Air, Sound and Temperature in Your Bedroom

Too Stuffy? Too Dry? Too Noisy? Too Cold? Too Hot?

Selecting the Perfect Mattress and Bed

What Are Your Mattress Options?

Align Your Bed North to South Incline Your Bed Why Choose Natural Materials for Bedding and Sleepwear?

Change to Natural Bedding Wool Mattress Pads Use Natural-Fiber Quilts, Covers and Bedding Wear Natural-Fiber Pajamas

Choose the Best Pillow

Your Personal Sleep Pillow Body Pillows for Pregnancy Specialty Pillows

Sleep Positions Don’t Watch the Clock! Consider a Sun Alarm Clock Dust Mites Negative Ions and Air-Cleaning Devices Natural Salt Lamps Aromatherapy Sleep Aid Separate Bedrooms Sleeping with Pets

Chapter 5 Limit Your Exposure to Electromagnetic Frequencies

Cell Phones and EMFs Smart Meters WiFi Health Meter App How to Limit Exposure to EMFs EMF Protection Devices Cell Phone Anti-Radiation Cases The Downside of the New CFL Bulbs Heating Pads and Electric Blankets Remove Your Jewelry When You Go to Sleep Grounding or Earthing Nature’s Breath Geopathic Factors

Chapter 6 Food and Supplements to Supercharge Your Sleep

What to Minimize or Avoid for Great Sleep

Sugar Caffeine Smoking Alcohol Eating and Snacking at Night MSG and Other Harmful Food Additives Food Sensitivities Pharmaceutical Sleeping Pills Drinking Water Before Going to Bed Cellulose

Food and Supplements for Great Sleep

Great Sleep Foods Healthy Caffeine Substitutes Vitamin D and Sleep Jasmine for Sleep Alcohol To Help You Sleep Sleepy Dust Decreasing the Urge to Eat Before Bed Natural and Supplemented Melatonin Natural Sleep Aids Homeopathic Remedies for Sleep Problems Marijuana / Cannabis

Chapter 7 Body-Mind Techniques for Sleep

Stress and Sleep Reframe Your Life Adrenal Fatigue Soothing Bedtime Routines and Rituals Overtired? Overstimulated? Bathtub Therapy Cold-Water Therapy for Insomnia (with an added bonus) Foot Bath Toe Wiggling Stomach Rubbing Do You Wake Too Often to Urinate? Exercise and Sleep Yoga Postures to Improve Sleep Acupressure for Sleep Sleep Anxiety Positive Self-Talk Listen and Relax Repeating a Calming Word Sleep and Breathing

Mouths Are for Eating, Noses Are for Breathing! Measure Your Breathing Using the Control Pause Sun Salutations to Strengthen Nose Breathing Bedtime Breathing Practices Relaxation Breathing Exercises Abdominal Breathing Help with Opening Your Sinuses for Easier Breathing Sleep Devices for Better Breathing Breathing Tips for Night Sweats Leg Cramp Emergency Breathing Technique

Mindful Relaxation

Mindful Relaxation Practices

Emotional Freedom Technique (“Tapping”) Progressive Muscle Relaxation Quiet Ears Keep a Worry Journal Sleep Through Self-Hypnosis Acupuncture for Insomnia Cognitive Behavioral Therapy for Insomnia Count Backwards from 300 by 3s Counting Sheep: A Better Method Binaural Tones Meditation Sleep Brainwave Resets Sense Sleep Device Monitor Two-Cycle Sleep, Two-Phase or Split Sleep, or Bi-Phasic Sleep How to Sleep Less and Better

Breathing Method to Sleep Less Polyphasic Sleep NeuroOn, A Brainwave-Monitoring Sleep Mask

Chapter 8 Sleep Success for All Ages

Sleep Secrets for Babies

Sleep Music for Babies SleepHero Baby Monitors How Safe Is a Wireless Baby Monitor?

Sleep Secrets for Children

Stop Bedwetting Subliminal for Older Kids Better Sleep for Your Kids

Sleep Secrets for Teens Sleep Secrets for Seniors

Chapter 9 Relief from Snoring, Sleep Apnea and Other Common Sleep Problems

Snoring

Causes of Snoring Snoring Relief Snoring Solutions and Devices Anti-Snoring Mouthpiece Good Morning Snore Solution Aromatherapy Snore-No-More Subliminal MP3 to Stop Snoring

Sleep Apnea

Weight Loss Can Reverse Sleep Apnea Peppermint Oil Trick

Restless Leg Syndrome Travel and Sleep Challenges

Jet Lag Airline Sleep Pillows Bed Bugs and Travel Reset Your Internal Clock

Chapter 10 Technologies to Help You Sleep

Sleep Apps Sleep Cycle Beddit Sleep Monitor Dreampad Biomat Sleep Subliminals

Insomnia Treatment Subliminal Remember Your Dreams Subliminal

Sleep Wearables

Hush

Pink Noise Magnetic Therapy for Sleep Sleep Testing and Self-Care Programs

Sleep Tests

My Insomnia Care Plan The Effortless Sleep Method Thumbs Down Sleep Devices

Conclusion About the Author Some Other Books by the Author

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