Newburyport Public Library

Sleep wise, how to feel better, work smarter, and build resilience, Daniel Jin Blum, PhD, with Emily Tsiang

eng

Includes bibliographical references

no index present

non fiction

Sleep wise

946058470

Daniel Jin Blum, PhD, with Emily Tsiang

how to feel better, work smarter, and build resilience

"The Center for Disease Control considers insufficient sleep a national public health epidemic-- nearly 30% of adults and two-thirds of all high school students report they regularly get insufficient sleep. Time, effort, and intention are required to keep our sleep healthy. In Sleep Wise, Dr. Daniel Blumdiscusses the everyday activities and habits that play a major role in shaping sleep and overall health, including physical exercise and diet.Sleep Wiseincorporates sleep science, mindfulness practices related to sleep, and real-world examples and anecdotes to support a mindful, sustainable sleep practice. Anybody who has trouble sleeping will be relieved to have this enjoyable, effective manual at their bedside"--, Provided by publisher

Machine generated contents note: Introduction -- My story -- My philosophy -- Benefits of Sleep -- Health & immune function -- Diet -- Energy -- Concentration/memory -- Mood -- Relationships -- What does healthy sleep look like? -- Recommendations -- Two-process model -- No naps! -- Helpful hints and warning signs of insufficient sleep -- When to get a professional opinion or assessment -- Starting Your Sleep Practice -- Why am I changing my sleep? -- Setting your intention -- Sleep environment -- Fellowship: sharing the journey can help -- Identifying Your Baseline -- What's my sleep story? -- Sleep diary -- Sleep Scheduling -- Same sleep and wake time -- Morning routine -- Bedtime routine -- Worry time -- Consolidating sleep -- Centering Practice: Meditation -- What is a "Centering Practice?" -- How does it help me sleep? -- Cultivating self-compassion -- Deep breathing -- Guided imagery -- Progressive muscle relaxation -- In everyday life -- Exercise -- How much do I need? -- How exercise affects my body and sleep -- How sleep helps exercise -- Diet & Water -- Diet -- Water -- How they affect sleep and are affected by sleep -- How quickly can you recover in the future? -- Sleep will always be disrupted for one reason or another -- When you get your sleep to a place that feels comfortable, take time to do this exercise: -- Reflect upon the improvements -- Top 3-5 things that you felt were most helpful in facilitating change -- What will be your warning signs that your sleep is straying further off-course than you would like? -- Conclusion