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Master Your Sleep - Proven Methods Simplified Paperback – February 1, 2011
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About the Author
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
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.
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.
Dr. Marks divides her book into two sections - Understanding Sleep and Sleep Solutions. Part one offers terrific information to the little aspects of the concept of sleep that few understand or appreciate: a physiologic evaluation of just exactly what sleep is and how it is part of our Circadian rhythm that determines how we respond and feel during our waking hours. She addresses 'What happens is I don't sleep?' (eg, weight gain, diabetes, altered mental and physical function, even shortening our life span); 'Why can't I sleep?' (sleep disorders both physical and psychiatric, the effects of drugs, aging, disrupted lifestyle, and 'Sleep Evaluations - Who needs one? (many of these tests we've never heard of!).
Part Two - Sleep Solutions - is a thorough examination of sleep medications - which ones work and how and their side effects, Behavioral Therapy - for this reader the most fascinating and useful section in the book as it is holistic in nature, Cognitive Therapy - intrusive problem solving and inaccurate assumptions that keep us awake, Bright-Light Therapy, and Sleep Disorders in Children - what they are and how to manage them. And to close her examination of Mastering Your Sleep she ties all the information together, suggesting when we should seek professional help and when we can manage our own sleep patterns. As appendices she supplies Sleep Charts that help us navigate our individual sleep patterns and problems and a fine reference list of sources to which we can turn for more intense information.
Dr. Marks writes in a very relaxed, doctor-patient mode that allows the information she shares in this book to flow freely and not punitively. There are many ideas, concepts and answers in this book that merit attention to those who would like to be able to say they are in control of the manner in which we obtain that important part of our lives - Sleep! Grady Harp, January 11