如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

Powerful Sleep– Secrets of the Inner Sleep Clockby Kacper M. Postawski, http://www.77cn.com.cn

Copyright 2004 http://www.77cn.com.cn All

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如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

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

如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

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

如何拥有更高质量,更短时间的睡眠(英文原著，高质量)

Reducing Your Sleep__________________________________________________________57 ALittle More About Body Temperature_____________ …… 此处隐藏：24316字，全部文档内容请下载后查看。喜欢就下载吧 ……