If there's one thing over a century of sleep science has established, it's that sleep deserves to be a priority.

We hear much about the importance of exercise for our long-term well-being, and how diet and health are inextricably linked. Sleep, however, is typically an afterthought.
As many as 70 million U.S. adults are being deprived of the restful sleep their bodies require for good health and optimal performance.

Whether you are desperately seeking a solution to your sleep woes or are simply curious if there's more that you can do to improve your sleep and, ultimately, your health, this book has the answers. Inside you'll find information on:

• Healthy lifestyle habits to improve sleep.
• The importance of your body's internal clock and how to keep it in sync.
• How sleep changes with age.
• Effective therapies to treat insomnia.
• The risks and benefits of sleep medicines.
• Improved and emerging devices to treat sleep apnea.
• Unusual behaviors during sleep and what causes them.
• Narcolepsy, restless legs syndrome and other less common sleep disorders.

With the right approach, most sleep problems can be successfully treated -- or prevented. Use the science-based methods and advice of Mayo Clinic sleep specialists to start sleeping better today.

Mayo Clinic's Center for Sleep Medicine is one of the largest sleep medicine facilities in the United States, with staff caring for more than 60,000 adult and pediatric patients with sleep disorders each year. The center partners with physicians around the world to find answers for patients with some of the most complex sleep conditions.

Discover the secrets behind your restless nights and uncover the hidden marvels of your slumbering mind.

Are you tossing and turning at night? Drifting off during the day? You might have a sleep problem. Geared toward everyone from sleep-deprived students to active athletes to young-at-heart grandparents, this book will help you understand your sleep like never before, covering common sleep problems such as:

• sleepwalking
• sleep apnea
• not enough sleep
• overly drowsy during the day

And discussing the various impacts of disordered sleep on life including:

• the effects of aging on sleep and memory
• sleep and heart health
• sleep's impact on weight and blood pressure
• sleep and athletic performance

Written by distinguished physician, H. Kenneth Fisher, Sleep: A User's Guide will help you understand what causes the problems you face and how you can get better, more reliable sleep.

Praise for Sleep: A User's Guide

Needed in all home libraries. -Adrian Williams FRCP FAASM, Consultant Physician and Professor of Sleep Medicine, King's College London

An exceptional resource for professionals and for the rest of us. -William Solberg, DDS

Sleep: A User's Guide will be of special interest to educators, students and athletes. -Adrian Baer, MA Ed.

A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia.

This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. The complete program in Quiet Your Mind and Get to Sleep goes to the root of your insomnia and offers the same techniques used by experienced sleep specialists.

You'll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don't go without rest any longer-get started on this program and end your struggles with sleep.

AN AMAZON EDITORS' BEST BOOKS OF 2024 PICK

Completely transformed my way of thinking about dreams. -Jay Shetty

Dreaming is one of the most underappreciated functions of the human brain, yet our very survival as a species depends on it. In This Is Why You Dream, dual-trained neuroscientist and neurosurgeon Dr. Rahul Jandial explores the landscape of our subconscious, tracing the latest cutting-edge dream research and brain science to show why humans have retained the ability to dream across millennia, and how we can now harness its wondrous powers to improve our sleeping and waking lives.

There's so much dreaming does for us. It fortifies our ability to regulate emotions. It stores memories, amplifies creativity, and promotes learning. It helps us process trauma and prepare for future upheaval. Dreams can even forecast future mental and physical ailments, such as Parkinson's and Alzheimer's.

Dreams can also be put to use. Dr. Jandial walks you through how to use lucid dreaming to practice skills that translate into real-life improvements, how to rewrite nightmares, and what your dreams reveal about your deepest desires. Ultimately, This Is Why You Dream opens the door to one of our oldest and most vital functions, and unlocks its potential to radically transform our lives.

Improve your health, your productivity, and your relationships--with sleep!

In a world constantly on the move, it's not surprising that more and more people aren't sleeping as much as they'd like. Sleep For Dummies helps you understand the foundations of sleep and how it impacts our everyday lives. With easy-to-understand explanations and simple strategies you can start using today, this book will help you get the most out of your sleep hours. Get science-backed advice on how to get the sleep you need and explore how prioritizing your sleep health can supercharge your life, with this fun Dummies guide.

• Learn all about sleep cycles, circadian rhythms, dreams, and the effects of sleep deprivation on your body and brain
• Get the lowdown on sleep changes across the lifespan, plus sleep disorders like insomnia, sleep apnea, and beyond
• Find out how smartwatches and other wearable sleep technology can help improve your sleep quantity and quality
• Wake up each morning feeling refreshed, thanks to tips to optimize your sleep.

Around 62% of adults worldwide feel they don't sleep well. If you're in that group--or trying to avoid getting in--Sleep For Dummies is for you. This is also a great resource for parents who want to understand their children's sleep needs, shift workers, and anyone with sleep struggles. Look no farther for practical advice to help you get the Zs you need.

Why We Sleep is an important and fascinating book...Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you. --Bill Gates

A New York Times bestseller and international sensation, this stimulating and important book (Financial Times) is a fascinating dive into the purpose and power of slumber.

Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life--eating, drinking, and reproducing--the purpose of sleep remained elusive.

An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity.

Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer's, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book.

Sleep Groove is Why We Sleep meets what if?--an accessible, engaging tour of sleep and circadian science from an expert. With a sleep-wonk's attention to detail tempered by approachable graphs and illustrations, this myth-busting guide to sleep is the perfect introduction to how circadian science can demystify your nights and help reset your days.

Sleep Groove introduces readers to the easy-to-understand but often misunderstood concepts and science behind circadian rhythms and how changes in daily habits can greatly improve one's sleep patterns and quality of life. Through conversational writing, humorous analogies, charts, and even comics, this book helps explain the nuances of sleep using the latest in sleep research and technology, delving into sleep-related issues like light sensitivity, jet lag, daylight savings time, napping, and how to establishing rhythmicity in our waking and sleeping routines.

This fascinating illustrated guide to all things sleep takes aim at many of our long-held myths surrounding sleep and provides an easy-to-understand guide to what exactly is going on in the third of our lives we spend sleeping, posing questions like: Do we really need eight hours of sleep each night? What happens if you stay awake for 205 hours? Is REM sleep the only kind of sleep that matters? For anyone who has wondered why their sleep is so weird and what they can do about it, this book is the perfect guide to finding your own personal sleep groove.

The light we see is as important for our health as the food we eat, the water we drink, and the air we breathe. For most of human existence, our ancestors lived with the natural 24-hour light-dark cycle, spending each day in natural daylight and sleeping in the dark at night. But since the widespread introduction of electric light, more than 90% of our time is spent indoors, under unhealthful and human-unfriendly electric light, which disrupts our circadian clocks and greatly increases the risk of cancer, obesity, diabetes, heart disease, and hundreds of other diseases.

Today's LED fixtures, light bulbs, and screens are designed to produce cheap light with little regard for human health. Like DDT and asbestos, they are dangerously flawed technologies. THE LIGHT DOCTOR reveals extensive scientific evidence establishing the risks of blue-rich artificial light at night. Furthermore, it provides the practical information you need to counteract these risks at home, and in workplaces, schools, hospitals, and senior care facilities.

Here is how to find and install healthy light bulbs and fixtures for both residential and commercial spaces, how to obtain the lights you need for evening and night use versus daytime, and how to obtain energy-efficient light that is also safe and healthy. You will also learn which outdoor lights to install to avoid harmful effects on wildlife, another inadvertent consequence of the LED revolution.

Sapiens meets Why We Sleep in an evolutionary romp through the science of sleep--and how we can get better rest--by one of the world's leading sleep scientists.

We spend roughly a third of our lives in bed, but for millions of us, not all of that time is spent sleeping. We strive for eight hours per night, only to lie awake thanks to stress, our ever-present devices, a new baby, or that 4pm coffee you thought you needed.

As sleep scientist and recovering insomniac Merijn van de Laar shows, we're hardly the first to experience this. When homo sapiens evolved hundreds of thousands of years ago, when saber-toothed tigers were their biggest nighttime worry, wakefulness served to protect one's tribe at night. Research shows these episodic sleep patterns even gave our ancestors an evolutionary advantage. We can look to their example for guidance in improving our sleep health, too: how our sleep patterns change as we age, the benefits of communal sleep, the importance of environmental factors such as temperature and light. While our myriad gadgets may distinguish us from early humans, understanding the ways our brains evolved to rest can chart the course toward a better night's sleep.

Drawing from emerging science, archeological research into our ancestors' habits, and close observation of contemporary hunter-gatherer cultures, How to Sleep Like a Caveman explains everything from why we sometimes jerk awake at night--likely a remnant of having slept in trees--to why our efforts to optimize our sleep schedules might just be a fool's errand. The result is a surprising, accessible new framework for thinking about sleep--the way we were designed to.

When we eat may be as important as what we eat. Discover how to reset your body's natural clock--from an award-winning circadian rhythm and aging researcher

A complete program to recalibrate your day/night activities, optimize sleep, lose weight, learn/work, and exercise.--Valter Longo, PhD, internationally bestselling author of The Longevity Diet

Most people typically wake up, get hungry for meals, and doze off in bed around the same time every day. But if you've ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. For some people, that imbalance--difficulty sleeping at night, hunger at odd times, or sudden fatigue at noon--is a constant. Dr. Satchin Panda, one of the leading researchers on circadian rhythms, has a plan to reset your body clock.

Beginning with an in-depth explanation of the circadian clock--why it's important, how it works, and how to know it isn't working--The Circadian Code outlines lifestyle changes to make to get back on track. It's a concrete plan to enhance weight loss, improve sleep, optimize exercise, and manage technology so that it doesn't interfere with your body's natural rhythm. Dr. Panda's life-changing methods show you the keys to avoiding and alleviating chronic ailments like diabetes, cancer, and dementia, as well as digestive conditions like acid reflux, heartburn, and irritable bowel disease.

In short, knowing your circadian code might just be the secret to turning back the clock and slowing down the aging process.

A practical and compassionate guide to repairing your relationship with sleep

For the twenty-five million Americans who struggle with insomnia, each night feels like a battle with their racing minds instead of a blissful surrender into sleep. Hello Sleep is a guide for the tired but wired people who just want sleep to be easy. Dr. Jade Wu, an internationally recognized behavioral sleep medicine specialist, walks you through the science of how the brain sleeps (or doesn't); shares stories from the clinic of real people's journeys to better sleep; and lays out a step-by-step program for overcoming insomnia and letting go of sleeping pills. Using her years of clinical expertise, she problem-solves your common pitfalls, soothes your anxieties, and tailors recommendations for your special sleep circumstances (e.g., pregnancy, menopause, chronic pain, depression, etc.).

Hello Sleep empowers the sleepless with the latest knowledge and most effective tools, allowing them to trust themselves and their own sleep again. It will answer these burning questions and more:

- Why can't I fall asleep even though I'm tired? How can I quiet my mind?

- What should I do when I wake up at 2:00 A.M. and can't get back to sleep?

- Should I nap? What can I do about my fatigue during the day?

- How do I get off sleep medications safely and without rebound insomnia?

Ease your stress and finally get a good night's sleep with the help of this guide to the top herbal remedies and natural methods.

A good night's sleep is the key to good overall health--both physical and mental--but as many as a third of adults say they don't get enough of it. The pandemic has led to increased anxiety and stress, making it even more difficult to sleep than it was before. Over-the-counter sleep aids can be habit forming, and many people prefer a more natural approach.

Herbal Remedies for Sleep introduces readers to the top 15 herbs for reducing stress and encouraging a good night's sleep, along with recipes for using them in homemade formulas. The book includes three classes of herbs: those that have a general calming and relaxing effect; adaptogens, a class of herbs that has grown in popularity for its ability to balance and calm the nervous system; and sedative herbs, for those nights when you just can't stop tossing and turning and need to go to sleep quickly. Remarkably, many of these herbs can easily be grown in an ordinary backyard, making it simple for people to grow a garden that helps promote a restful night's sleep.

The bestselling guide to curing insomnia without drugs by a pioneer of the field, now updated with the latest research (The Wall Street Journal)

For the past 25 years, sleep-deprived Americans have found natural, drug-free relief from insomnia with the help of Dr. Gregg D. Jacobs's Say Good Night to Insomnia.

Jacobs's program, developed and tested at Harvard Medical School and based on cognitive behavioral therapy, has been shown to improve sleep long-term in 80 percent of patients, making it the gold standard for treatment. He provides techniques for eliminating sleeping pills; establishing sleep-promoting behaviors and lifestyle practices; and improving relaxation, reducing stress, and changing negative thoughts about sleep.

In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills.

Say Good Night to Insomnia is the definitive guide to overcoming insomnia without drugs for the thousands of Americans who are looking for a healthy night's rest.

From the host of the Sleep Unplugged podcast--with cutting-edge sleep science and time-tested techniques, The Sleep Solution will help anyone achieve healthy sleep and eliminate pills, pain, and fatigue.

If you want to fix your sleep problems, Internet tips and tricks aren't going to do it for you. You need to really understand what's going on with your sleep--both what your problems are and how to solve them.

The Sleep Solution is an exciting journey of sleep self-discovery and understanding that will help you custom design specific interventions to fit your lifestyle. Drawing on his twenty-four years of experience within the field, neurologist and sleep expert W. Chris Winter will help you...

- Understand how sleep works and the ways in which food, light, and other activities act to help or hurt the process
- Learn why sleeping pills are so often misunderstood and used incorrectly--and how you can achieve your best sleep without them
- Incorporate sleep and napping into your life--whether you are a shift worker, student, or overcommitted parent
- Think outside the box to better understand ways to treat a multitude of
conditions--from insomnia to sleep apnea to restless leg syndrome and circadian sleep disorders
- Wade through the ever-changing sea of sleep technology and understand its value as it relates to your own sleep struggles

Dubbed the Sleep Whisperer by Arianna Huffington, Dr. Winter is an international expert on sleep and has helped more than 10,000 patients rest better at night, including countless professional athletes. Now, he's bringing his experiences out from under the covers--redefining what it means to have optimal sleep and get the ZZZs you really need...

INCLUDES TIPS, TRICKS, EXERCISES, AND ILLUSTRATIONS

Praise for the Second Edition:

[F]or everyone who has insomnia and is motivated to change his/her life - awake time and sleep time - for the better...If you suffer from insomnia, buy this book.

(c) Doody's Review Service, 2021, Charla Sue Waxman, BS, MBA, EdD (Lake Behavioral Hospital)

The CBT-I Program That Gets You Sleeping!

Now in its second edition, Sink Into Sleep provides the tools and techniques to reverse insomnia and improve sleep long-term. Insomnia, persistent trouble getting to sleep or staying asleep, affects our daytime functioning and wellbeing. This book breaks down the principles of cognitive behavioral therapy for insomnia (CBT-I), the sleep program considered first-line treatment in the clinic, into a step-by-step and reader friendly program that can be easily followed at home. Written by a clinical psychologist and researcher who has worked in the sleep field for 40 years, the book uses data from a real patient to illustrate each step of the process. The book is complete with detailed sleep diaries, worksheets, and more, all of which are also available online to download and use on your own journey to sleeping better now and into the future.

Guiding readers through this self-directed sleep therapy program, Sink Into Sleep features updated information and new scientific findings on key topics for patients and health care providers including:

• Tried-and-true CBT-I methods of sleep management
• Successful cognitive therapy methods to deal with racing thoughts at bedtime
• Different sleep needs for women and men through life and health conditions
• Influence of nutrition, exercise, and sex on sleep in a brand-new chapter
• Depression, anxiety, and traumatic stress and how they intersect with sleep
• Prescribed and non-prescribed medications, herbal remedies, and cannabis for sleep

Achieve the rest, body, and life you truly deserve with this invaluable guide to better sleep from the world-renowned health expert and host of the top-rated podcast The Model Health Show.

When it comes to health, there is one criminally overlooked element: sleep. Good sleep helps you shed fat for good, stave off disease, stay productive, and improve virtually every function of your mind and body. That's what Shawn Stevenson learned when a degenerative bone disease crushed his dream of becoming a professional athlete. Like many of us, he gave up on his health and his body, until he decided there must be a better way. Through better sleep and optimized nutrition, Stevenson not only healed his body but also achieved fitness and business goals he never thought possible.

In Sleep Smarter, Stevenson shares easy tips and tricks to discover the best sleep and best health of your life. With his 14-Day Sleep Makeover, you'll learn:
- how to create the ideal sleep sanctuary
- how to hack sunlight to regulate your circadian rhythms
- which clinically proven sleep nutrients and supplements you need
- stress-reduction exercises and fitness tips to keep you mentally and physically sharp

Sleep Smarter is the ultimate guide to sleeping better, feeling refreshed, and achieving longevity for a healthier, happier life.

Vastly knowledgeable and genuinely brilliant . . . An easy yet most effective how-to guide on sleep. --Dr. Matthew Walker, New York Times bestselling author of Why We Sleep

From renowned sleep scientist Dr. Aric Prather, a book that offers a simple yet powerful plan to improve your sleep in seven days

We need sleep to survive. Sleep is as essential as food, water, and oxygen. So how can something that should be so instinctual and automatic be so hard? Dr. Prather runs one of the world's most successful sleep clinics and has cracked the code to help even the most restless of sleepers get a good night's rest.

In The Sleep Prescription, Dr. Prather shares the powerful solutions that he uses to help his patients at the clinic achieve healing and restorative sleep. Going beyond the obvious solutions, Dr. Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic.

The seven-day prescription will lead you through these exercises:

Day 1: Set Your (Internal) Clock
Day 2: Ease Off the Gas
Day 3: Energize--But Do It Right
Day 4: Worry Early
Day 5: You Are Not a Computer; You Can't Just Shut Down
Day 6: (Re)Train Your Brain
Day 7: Stay Up Late

Over the course of seven days, this book will teach you how to get out of your own way, so that your body can do effortlessly what it was built to do: sleep well.

Why do we need sleep? What is sleep? What happens when we don't get enough? This Very Short Introduction addresses the biological and psychological aspects of sleep, providing a basic understanding of what sleep is and how it is measured, a look at sleep through the human lifespan, and the causes and consequences of major sleep disorders. The book describes dramatic breakthroughs in our knowledge of how sleep occurs, what it does, and what happens to our health if we do not have enough. The authors consider the impact of modern society, examining the relationship between sleep and our 24/7 culture.

This insightful and accessible book will answer all your questions about excessive daytime sleepiness and provide essential information on the symptoms of Narcolepsy, its diagnosis, treatment options, resources available, and accommodations that may be necessary for you to succeed in your home, in the workplace, and within school environments.

Debra J. Stultz, MD, is a nationally known speaker and author on topics such as treatment-resistant depression, Narcolepsy, insomnia, diagnosing sleep disorders, and Transcranial Magnetic Stimulation (TMS). In this practical guide, Dr. Stultz shares her expertise on Narcolepsy to help you create your formalized plan for living successfully with this condition, teaching you how to educate your family and those around you about this disorder so they can provide you with the support you need.

Describing issues for Narcolepsy in both the pediatric/adolescent and adult populations, Dr. Stultz suggests practical interventions that may be helpful behaviorally and pharmacologically. She reveals insight into how to cope with situations covering topics such as sexual disruptions due to the disorder, driving when you have Narcolepsy, dealing with the brain fog, and the associated depression and anxiety that may be present, including a wealth of resources that will help you navigate your own unique Narcolepsy journey.

A World-Renowned Doctor's Natural Guide to Better Sleep: A CPAP Alternative That Just Takes a Few Minutes a Day

Written by world-renowned sleep apnea expert Dr. Dylan Petkus, MD, MPH, MS-featured in Healthline, Forbes, TIME, and Yahoo! Life-this guide was born from his own struggles with obstructive sleep apnea.

Frustrated by the limited results from CPAPs and mouthguards, Dr. Petkus embarked on a two-year journey to find a natural method that eventually restored his ability to sleep soundly without the need for a CPAP.

Thousands of people have since followed his process to improve their sleep quality and wake up feeling more energized.

No matter the challenge-whether it's a narrow airway, large tongue, weak airway muscles, extra weight, or nasal congestion-this guide shares a step-by-step process that supports better breathing and more restful sleep.

Even those with long-term sleep issues have reported improved sleep and a reduction in their CPAP use.

This evidence-based guide shows how simple breathing exercises and holistic lifestyle changes can help you breathe easily and quietly at night so that you can wake up refreshed-without bulky mouthguards, weight loss, or doctor visits.

With just a few minutes a day of breathing exercises and lifestyle changes, The Sleep Apnea Solution will guide you toward natural, restorative sleep.

Inside this book, here's what you'll uncover:

The science behind sleep apnea and the keys to predictable, reliable sleepThe truth about CPAP and how to work with your doctor to explore alternativesTargeted lifestyle changes that promote natural breathing and deep sleepSimple breathing exercises that help you breathe easily and quietly at night in just a few minutes a day

This isn't just a book, it's a comprehensive system designed to get you back to peaceful nights as quickly as possible.

That's why Dr. Petkus also included 11 extra resources to fast-track your path to waking up refreshed such as guided breathing audio tracks.

Whether you've just been diagnosed or you're a long-time CPAP user, The Sleep Apnea Solution is what you've been looking for all along.

Join the thousands of others who are sleeping better and more quietly.