- 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
- Average Customer Review: 23 customer reviews
- Amazon Best Sellers Rank: #1,708,851 in Books (See Top 100 in Books)
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Master Your Sleep - Proven Methods Simplified Paperback – February 1, 2011
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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.
Top customer reviews
One recommendation is to "start winding down 1 hr. before bedtime" and that really helps me. Usually I try to 'get stuff done' and then get ready for bed, and it is like there is no calm transition to bedtime, which then clearly can make it tough to fall asleep. Taking time to wind down, dimming lights, more quiet, reading, deep breathing, etc. helps a lot.
I also ordered a program called "Primal Sleep" online that has 4 mp3 files that are peaceful and use binaural sounds to help your mind transition to delta and theta waves. I listen in bed with earbuds since my mind is usually otherwise very active when I'm 'trying to fall asleep'...
One more book that was good was "Sleep, it does a Family Good" by Dr. Archibald Hart.
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.
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.