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Index
Cover
Half Title page
Title Page
Copyright
Content
INTRODUCTION
HOW TO MAKE THE MOST OF THIS BOOK
1: ALL ABOUT SLEEP
The Importance of Sleep
What Happens When We Sleep?
N-REM
REM
Release of Hormones
How Sleep Is Regulated
Melatonin
What Stops Us From Sleeping?
Age
Medical Disorders
Work
Environment
Travel
Stress
Insomnia
Lifestyle
The Effect of Technology
Technology and Children
What Happens When We Don’t Get Enough Sleep?
Emotions and Mood
The Brain and Performance
Obesity
Immune System and Pain
A Summary
How Much Sleep Do We Need?
Your Ideal Amount of Sleep
Why Are Some of Us “night Owls” and Others “early Birds”?
Is Napping Helpful?
Catch-Up Sleep
Good Sleep Hygiene
Cool Down
Environment
Don’t Spend Too Long in Bed
Keep to a Regular Schedule
Go to Bed When You Are Sleepy
Avoid Stimulants
Notice What You Eat
Avoid Trying to Sleep
Reduce Screen Time
Protect Your Wind-Down Time
2: INTRODUCING MINDFULNESS
What Is Mindfulness?
The Benefits of Formal Meditation Practice
The Benefits of Informal Practice
How Does Mindfulness Help?
Accepting Things as They Are
Fight or Flight: Activating the Calming Response
Letting Go of the Narrative
Coming Into the Body
Becoming More Responsive
Wanting to Help Ourselves
Waking Up to Our Lives
Helpful Attitudes
Mindfulness: The Research
Mindfulness and Sleep
Mindfulness-Based Therapy for Insomnia (Mbti)
3: THE PRACTICES
Checking Your Posture
Sitting Practice
Lying-Down Practice
Standing in Mountain Practice
Other Options
Paying Attention to the Breath
The Practice
Some Things to Be Aware of During Meditation
Practicing When You Are Out and About
Counting Breaths
The Practice
Letting Go Into the Out-Breath
The Practice
Breath and Movement
The Practice
Breathing Through the Soles of the Feet
The Practice
Body Scan
Things to Remember
The Practice
Paying Attention to the Body
The Practice
Outlining the Body
The Practice
Just Three Things
The Practice
Try This
A Morning Walk as Practice
The Practice
Practicing Letting Go
The Practice
Being With Sounds
The Practice
Mindful Eating
The Practice
Walking With Nowhere to Go
All That Is Right With Me
The Practice
Awake Just Like Me
The Practice
Who Is Awake Just Like You?
What Nourishes You?
Nourishing Activities
Satisfying Activities
What Is Your Bedtime Story?
Naming the Monsters
Your Perceived Amount of Sleep
Bringing Our Attention Into the Present Moment
Shifting Out of the Head Into the Body
Keeping the Tigers Away
The Practice
Out of the Ordinary
Try These
Breaking the Tyranny of Technology
Keep a Record
The Practice
Next Steps
Experimenting as a Family
Exploring Resistance
The Practice
Exploring the Senses
The Practice
It’s Okay, I’m Okay
Mindfulness and Anxiety
The Practice
Identifying and Tackling Stress
What Are Your Stress Indicators?
The Importance of Exercise
What Exercise Do You Do at the Moment?
Exercise You Could Try
Other Ideas
Exercising Mindfully
Exercising With Others
Be Creative
Our Frame of Mind Can Transform an Experience
4: YOUR SLEEP DIARY
How to Keep a Sleep Diary
Remember Helpful Attitudes
Example Diary Pages
Complete in the Morning
My Sleep Diary
Complete at the End of the Day
Index
Resources
Centre for Mindfulness Practice and Research (UK)
Oxford Mindfulness Centre (UK)
Be Mindful (UK)
UK Network for Mindfulness-based Teacher Training Organizations
Center for Mindfulness in Medicine, Health Care, and Society (USA)
Acknowledgments
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