All of us have experienced at least one night of bad sleep. Conservative estimates reveal that 10 to 30 percent of adults live with chronic insomnia.
Newborns require up to 18 hours of sleep throughout a 24-hour day. By the age of 5, a child’s sleep architecture begins to mirror an adult’s.
The average amount of sleep most adults need for optimal functioning is approximately 8 hours, with a range of 7 to 9 hours. However, these are just averages and the perfect amount of sleep varies for everyone.
Insomnia looks different for everyone. Whether it’s caused by stress, a traumatic life event, or even a snoring partner, poor sleep can affect the quality of your waking life. But Dr. Pedram Navab, author of Sleep Reimagined: The Fast Track to a Revitalized Life, wants readers to know that it’s not a lost cause―falling asleep can be just as easy as waking up.
Because poor sleep can be caused by so many different factors, Dr. Navab features a variety of sleep disorders and their solutions.
With his cognitive behavioral therapy (CBT-I) program, paired with relatable case studies of different sleep disorders, readers are guided to new and improved sleep in as little as 4 weeks.
In Sleep Reimagined, the 6-step CBT-I program teaches readers how to understand sleep, rewire their arousal system through therapeutic relaxation, practice sleep restriction and stimulus control, restructure attitudes towards sleep, use mindfulness intervention to continue cognitive components, and prevent insomnia relapse through planning.
STEP 1 — Create a sleep log or diary to be completed when you wake up in the morning.
Just quickly note:
STEP 2 – Review your sleep log from the past week and:
STEP 3 – Consider what you can do to help your sleep:
STEP 4 –- Try and stop “catastrophizing” when trying to get to sleep and calm yourself:
STEP 5 — When insomnia does not abate with all of these steps, look for other issues that might be interfering with a good night’s sleep. For instance, look into:
STEP 6 – If it’s not a health-related problem, try not to overthink your insomnia and let your body, not your mind, take over at night.
Both comprehensive and entertaining, this book is the perfect bedside companion to discover better sleep and better life.