Master Your Sleep - Proven Methods Simplified [Paperback]

Tracey I. Marks MD (Author)

Book Description

Publication Date: February 1, 2011

Sleep disorders plague a frightening percentage of the population, and many people who have problems sleeping simply learn to live with their affliction. But at what cost? Sleep disorders can affect all aspects of life, from school and work to personal relationships to mental health. Because of the myriad types of sleep disorders and the equally numerous treatment methods, there is no quick fix for all sufferers.

Master Your Sleep is for those who are looking for answers. Dr. Tracey Marks explains how and why we sleep and delves into the many types and potential causes of sleep disruption. Master Your Sleep will help readers understand their sleep patterns and provides an extremely thorough exploration of potential treatments, from herbal and prescription medications to a variety of therapies. From the simple to the complex, Dr. Marks explains the potential risks and benefits found in all treatment methodologies.

Master Your Sleep is an invaluable addition to the libraries of those who suffer from sleep disorders and family members of sufferers. Stop ''living with'' your sleep disorder and take action to end it!

Editorial Reviews

About the Author

Tracey Marks, MD is an Atlanta psychiatrist and psychotherapist who has a special interest in how the mind and body connect to shape our quality of life. Dr. Marks has worked with numerous women struggling to balance their life and work, while also overcoming burnout, depression, and other stress-related issues.

Dr. Marks obtained her undergraduate degree from Duke University and her medical degree from the University of Florida. She completed her residency training at the New York Presbyterian Hospital, Cornell Medical Center.

Product Details

• Paperback: 162 pages
• Publisher: Bascom Hill Publishing Group; 1 edition (February 1, 2011)
• Language: English
• ISBN-10: 1935098462
• ISBN-13: 978-1935098461
• Product Dimensions: 8.8 x 5.9 x 0.6 inches
• Shipping Weight: 8.8 ounces (View shipping rates and policies)
• Average Customer Review: 4.8 out of 5 stars  See all reviews (18 customer reviews)
• Amazon Best Sellers Rank: #329,547 in Books (See Top 100 in Books)

More About the Author

Tracey Marks, MD is an Atlanta psychiatrist and psychotherapist who has a special interest in how the mind and body connect to shape our quality of life. Dr. Marks has worked with numerous women struggling to balance their life and work, while also overcoming burnout, depression and other stress related issues.

Dr. Marks obtained her undergraduate degree from Duke University and her medical degree from the University of Florida. She completed her residency training at The New York Presbyterian Hospital, Cornell Medical Center.

Most Helpful Customer Reviews

6 of 6 people found the following review helpful

5.0 out of 5 stars How To Improve Your Sleep January 22, 2011

By Bonnie Brody TOP 100 REVIEWERVINE™ VOICE

Format:Paperback

Dr. Marks contacted me and asked if I would review her book. I usually decline author requests but her book sounded so interesting that I agreed to take a look at it, and am I ever glad I did. As a chronic insomniac, Dr. Marks' book has given me personally a lot to work with to improve my own sleep. She incorporates eastern and western medicine in her book and the book comes with a 'cheat sheet' of hints to improve sleep hygiene. Dr. Marks is an Atlanta psychiatrist who has a special interest in sleep disorders.

Some of the hints on the cheat sheet include no caffeine or cigarettes six hours before sleep, no alcohol 4 hours before sleep, no exercise 2 hours before sleep, no more fluids or work one hour before sleep and then start to wind down. Thirty minutes before sleep, read, listen to music, meditate, or do progressive relaxation. At bedtime, keep your thermostat between 68-74 degrees, use a fan to feel cool, keep lights out including LED's and turn off the TV. The cheat sheet discusses natural remedies for sleep, how to do progressive muscle relaxation, what to do about anxious thoughts that keep you from sleeping and what to do if it takes you more than thirty minutes to fall asleep. The price of the book is worth it for the cheat sheet alone. As a psychotherapist, I often treated sleep-deprived clients and this would be a wonderful hand-out for professionals to use.

The book is divided into two helpful sections. The first is 'Understanding Sleep'. This section contains chapters on how much sleep is required, sleep architecture, dreaming circadian cycle and sleep inertia. The second chapter is entitled 'What Happens If I Don't Sleep'. It discusses weight gain and diabetes, compromised mental abilities, work-related accidents, cardiovascular disease and shortened life span, and the worsening of ADHD. Chapter three is about 'Why Can't I Sleep' and discusses circadian rhythm disorders, psychiatric disorders, breathing-related sleep disorders and lifestyle interference. The second section is called 'Sleep Solutions' and has information on medications, behavioral therapy, cognitive therapy, bright-light therapy and sleep disorders in children. The final chapter is called 'Putting It All Together' and this is where Dr. Marks provides particular information to help one get a good night's sleep: keeping a sleep diary, following sleep hygiene rules, utilizing cognitive exercises and consulting a physician as necessary.

I have started using Dr. Marks' book and cheat sheet for myself and I can see my own sleep improving already. I am very glad I agreed to review this book as it has helped my lifestyle and I believe that it will help others.

Bonnie Brody

5 of 5 people found the following review helpful

4.0 out of 5 stars A Good Introduction to Sleep Problems and Solutions February 5, 2011

By John Chancellor TOP 500 REVIEWERVINE™ VOICE

Format:Paperback

Approximately 33% of Americans have some problems getting an adequate amount of sleep. The proper amount of sleep is essential for good health. Stated differently, lack of adequate sleep leads to many short-term and long-term health problems.

Far too many of the people who struggle with sleep disorders are at a loss as to the best approach to solve them. This book will give you a great overview of the different methods of treating the problem.

The book starts with an introduction to the basics of sleep, the stages of sleep and why a certain amount is necessary. Dr. Marks also discusses the health and lifestyle issues of inadequate sleep.

Next, Dr. Marks discusses the various reasons that people are unable to get the proper amount of sleep. She also discusses sleep evaluations and who should consider having a professional sleep evaluation.

The meat of the book talks about the various approaches to solving the sleep disorders. First there is medication. Unfortunately we are a nation of pill takers. While there are some instances when "sleeping pills" might be the best approach, after reading this book it is the last approach I would take.

The initial approach would be to observe and improve your sleep hygiene. Dr. Marks give some simple but effective tips and techniques which should help improve your sleep. Lastly she discusses some behavioral therapy from meditation to cognitive therapy as different approaches to better sleep.

She also gives tips for dealing with infants and children who are experiencing sleep problems and as a result probably creating sleep disruption for their parents.

The book is straightforward, well written and easy to read. For those suffering from sleep disorders, this should be the logical place to start. If the self-administered treatments are not effective, then it is time to consult a professional sleep therapist. There is a hard plastic "cheat sheet" that comes with the book. This gives a summary of the tips and techniques to keep by your bedside.

Dr. Marks is a psychiatrist and the book draws on her professional work with patients with sleep disorders. Throughout the book are plenty of examples which help to clarify the concepts being discussed.

Sleep is vital to living a healthy and productive life. If you are experiencing problems because of inadequate sleep, I would recommend you start exploring solutions with this book.

3 of 3 people found the following review helpful

5.0 out of 5 stars The Art of Sleep - Simplified May 24, 2011

By Diana De Avila TOP 500 REVIEWERVINE™ VOICE

Format:Paperback

The title of Dr. Tracey Marks' book is "Master Your Sleep - Proven Methods Simplified". As one with a sleep disorder (Alpha intrusion disorder because of pain) sleep is something that is elusive to me. I've had the good fortune of being able to work with a sleep specialist to discover my sleep patterns, the problems with them and ways to fix them. I've read numerous books on the topic and researched the topic in depth. Sleep is so often overlooked as the root for so many different physical and psychological problems. With the information provided in Dr. Marks book, any reader can better understand the role of sleep, the stages of sleep, sleep disorders and methods that work from medication to cognitive and behavioral therapies.

The book is very accessible and is written for all levels. I would recommend it as a first line of defense for anyone who wakes up unrefreshed and tired or anyone who KNOWS that they have sleep difficulties but is not sure where to turn.

This book is not extremely academic. In other words, if you are into the science of sleep you may want to try a different type of book. But if you have a desire to understand the basics of sleep, need some good tools in your toolbox to harness better sleep ... this is a great book for you.

Pick it up and start understanding and working on things right away. "Master Your Sleep" is meant to be put into action and is chock full of great advice.

Having problems with your Zzzzzz's and need some good, hands-on help? Look no further, this is your book.