How to sleep less and have more energy
Information about How to sleep less and have more energy
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a great book for it\'s title :)
Table of Contents Disclaimer: ________________________________________________________________5 Introduction _______________________________________________________________6 The Popular Myth about Sleeping ________________________________________________ 6 Recent “Eye Opening” Discoveries ________________________________________________ 7 How Much Sleep Do You Really Need? ____________________________________________ 7 The Mystery of Quality Sleep ____________________________________________________ 7 Chapter 1: Sleep Mechanics __________________________________________________9 What is Sleep, and Why Do We Sleep? __________________________________________9 Your Crash Course on Brain Waves ______________________________________________ 9 The 5 Stages of Sleep ___________________________________________________________ 9 Sleep Cycles__________________________________________________________________ 11 How Important is Deep Sleep? __________________________________________________ 13 How Important is REM Sleep? __________________________________________________ 13 So what is Quality Sleep?_______________________________________________________ 14 Chapter 2: The Inner Sleep Clock_____________________________________________15 The Underlying System that Governs Our Sleep and Energy _______________________15 Circadian rhythm_____________________________________________________________ 15 Melatonin and Sunlight ________________________________________________________ 17 Activity Level ________________________________________________________________ 17 Prior Wakefulness ____________________________________________________________ 18 Section Summary _____________________________________________________________ 19 Chapter 3: Optimizing Your Sleep Clock _______________________________________20 Sleeping Less, and Increasing the Quality of Your Sleep __________________________20 Getting enough Sunshine _______________________________________________________ 21 How Much Light Should You Be Getting?_________________________________________ 21 The Effects of Sunglasses _______________________________________________________ 23 Artificial Bright Light _________________________________________________________ 23 How Exercise Affects Your Body Temperature Rhythm _____________________________ 24 Power Naps - The Secret to Energy With Little Sleep _______________________________ 25 Powerful Sleep – Secrets of the Inner Sleep Clock by Kacper M. Postawski, PowerfulSleep.com Copyright © 2004 PowerfulSleep.com All Rights Reserved 3 Waking Up At the End of a Cycle________________________________________________ 26 The Weekend - Your Sleep System\'s Worst Nightmare ______________________________ 27 Having a Regular Rising Time & Sleeping Time____________________________________ 27 How Nicotine, Caffeine, and Alcohol Affect Sleep. __________________________________ 28 Prior Wakefulness ____________________________________________________________ 30 Hydration and Sleep - We\'re Dying of Thirst in Our Sleep! __________________________ 30 How Food Affects Your Sleep ___________________________________________________ 32 Your Sleeping Posture _________________________________________________________ 33 How Does Stress Affect Your Sleep? _____________________________________________ 33 Section Summary _____________________________________________________________ 34 Chapter 4: Can\'t Fall Asleep?________________________________________________37 Methods to Battle Insomnia, and What Else Could Be Preventing You From Getting Powerful Sleep ____________________________________________________________37 Types of Insomnia_____________________________________________________________ 37 The Natural Sleep Response ____________________________________________________ 38 The Racing Mind _____________________________________________________________ 39 The Science of Counting Sheep - Alternatives That Work____________________________ 41 Thheeee sllooowwwwwwwww mmeeeetthoooodddd_________________________________ 41 The Chalk Board Method ______________________________________________________ 42 Battling with Tossing and Turning _______________________________________________ 42 Sleep Restriction ______________________________________________________________ 43 Poor Bed Associations _________________________________________________________ 43 Taking a Warm Bath or Shower _________________________________________________ 44 Room Temperature ___________________________________________________________ 45 How Light Creates Insomnia____________________________________________________ 45 Sleeping Pills - The Death Rattle to the Sleep System________________________________ 45 Insomnia is a “Symptom,” not a Problem _________________________________________ 47 Section Summary _____________________________________________________________ 47 Chapter 5: Your Personal Powerful Sleep Plan __________________________________49 Tying it All Together to Increase Sleep Quality and Reduce Sleep ___________________49 Your Personal Sleep Evaluation _________________________________________________ 50 Your Basic Bio-Rhythm Evaluation ______________________________________________ 50 Your Sunlight Intensity Exposure Evaluation______________________________________ 51 Understanding Light Exposure __________________________________________________ 53 Are You Currently Strengthening Your Sleep System or Are You Weakening it? ________ 53 Powerful Sleep – Secrets of the Inner Sleep Clock by Kacper M. Postawski, PowerfulSleep.com Copyright © 2004 PowerfulSleep.com All Rights Reserved 4 Reducing Your Sleep __________________________________________________________ 57 A Little More About Body Temperature __________________________________________ 57 How Much Sleep Should I Aim at Getting? ________________________________________ 58 How to Reduce Your Sleep _____________________________________________________ 59 Your Powerful Sleep Plan ______________________________________________________ 59 Conclusion - How Are You Going to Use This Program?_____________________________ 64 APPENDIX ______________________________________________________________66 1: Body Temperature Rhythm Experiment______________________________________66 2: Relaxation Methods________________________________________ Comments on How to sleep less and have more energyFiles
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