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Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health Hardcover – September 21, 2006
"Rebound" by Kwame Alexander
Don't miss best-selling author Kwame Alexander's "Rebound," a new companion novel to his Newbery Award-winner, "The Crossover," illustrated with striking graphic novel panels. Learn more
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From Publishers Weekly
Clinical psychologist Breus, WebMD.com's sleep expert, has reassuring news: the heavy sleep debt that most of us have racked up through years of high-stress, stimulant-filled living can be recouped. According to Breus, by calculating the amount of sleep needed and eliminating habits that conflict with a healthy sleep regiment and disrupt natural circadian rhythms, most people can achieve full, deep and restful sleep without pharmaceuticals; resist major diseases; lose weight; think more clearly; look younger; and improve their relationships and sex life. Even those who travel frequently or work on revolving shifts, Breus says, can implement simple strategies to get quality sleep. He offers a 28-night program in which readers go through "sleep boot camp," including a sleep diary, bedroom makeover, diet overhaul, exercise and relaxation techniques. By taking quizzes and examining lifestyles, readers will pinpoint obvious (anxiety, caffeine) and not-so-obvious (medications, hormones, confused body clocks) causes for insomnia and exhaustion. He discusses the pros and cons of taking medication, as well as the dangers of taking melatonin. Breus's enthusiasm for his subject is as attractive as his promises-and may make readers eager to do some hard work tackling stubborn habits that stand in the way of a good night's sleep.
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.
Dr. Breus can show you how to get a restful nights sleep and gain all the energy, focus, and productivity you need to live a balanced and successful life.
Jack Canfield, CEO, Chicken Soup for the Soul Enterprises, and coauthor of The Success Principles: How to Get from Where You Are to Where You Want to Be --This text refers to an out of print or unavailable edition of this title.
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I'm particularly fond of the concept of a "power down hour" where you spend a full, committed hour to unwinding before bed. Though it sounds unrealistic in the modern world, that anyone would take a full hour to do this, the cool thing is that 1/2 of this wind-down hour is meant to be devoted to doing what the author calls "mindless chores" like folding laundry. Makes a lot of sense to me, to save these chores for late night, when doing them may actually help put you to sleep!
There are a lot of tips like this in the book. Highly recommended overall.
My new doctors told me to lose weight and exercise. Easier said than done.
Went and got a book for an arthritis diet ( Mediterranean diet) and started exercising fast walks around the block with heavy hands weights. next bought an inverter table and tread mill. So I am exercising and lost 28 pounds. Still on diet 3 months...no processed foods. Will probably be on the rest of my life. Still bad sleep.
Bought Dr Breus book Good Night with the 28 day program. He is a PHD sleep doctor, so I figured why not.
His book is great and has lots of info to get started on a sleep program.
First thing I did was buy his monogrammed Latex Foam bed at Famous Tate to reduce pressure points. Helped relieve 20% of pain. Next bought two new pillows and eye sleeping patches/shades. Then put coatings on windows and darkened the room. Next plan to go to bed everyday the same time and get up same time ( 8 hours). No TV or computer in bedroom and no TV or computer during the "sacred" 1 hour before bed time. No eating 3 hours before bed time.
Getting up 2 times during the night to urinate. Possibly enlarged prostate. Now taking prostate supplements plus Dr Breus says if you have to get up during the night keep lights as low as possible and on for as short a time as possible. Scheduled for prostate and bladder biopsy.
So far maybe 10% better sleep. A small improvement but I hope to get even better sleep as I stay on the program longer.
Also Dr Breus has a free down-loadable meditation listening part to reduce tension. Also various stretching and good hygiene programs. Do your exercise sun salutes , take a multivitamin daily, take a warm bath before bed and change into clean bed clothes. Also the pros and cons of taking Melatonin, various herbs and herbal tea and much more. Lots of info to combat insomnia. Dr Breus does say if you have a bonafide sleeping disorder to see your doctor.
What really helped in the book was Dr Breus insight into proper diet and exercise has on proper sleep. If you don't exercise you usually will put on weight if you don't sleep good and get your proper sleep cycles. Different hormones like GH and others are released will you sleep and help your brain tell you when you are hungry and not. Without proper sleep your hormone system gets out of whack. Also important was not having lights on in the room as lights wreck your sleep cycle. Much much more important information.
I'm starting on the 28 day sleep program now.
The one part of the book I was disappointed with was very little discussion about what pain does to proper sleep and how to releave pain without prescription or over the counter medications.
Would of given the book 5 stars if more pain relief information given as an aid to better sleep. Recommended 4 stars.
The book was a great find in price at $.17 cents. Not a misprint.I have just started reading the book. There are things to do to make small changes in sleep hygene and etc! This book is a godsend for me and others like me suffering with these kinds of ailments and disorders. He can be found by linking from WebMd.
I wish that I had better writing skills to describe in better detail of how, what, and where he can offer small changes in your daily lives to improve your sleep cycle for better health, better sleep hygene, weight loss (kicking your metabolism in high gear) while sleeping, and other healthy tips and tricks.
Read the forward here on amazon. Find him in the book authors section. Read the contents to get a better idea of what's to offer. Buy the book and take your time, change will come to improve the sleep quality of your life! I'm looking forward to making as many changes as possible for my health! Thanks, Randy