Natural Sleep - Solutions for Insomnia: The Science of Sleep, Dreaming, and Nature's Sleep Remedies

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Getting to sleep is not always as simple as it sounds. Getting good quality sleep can be even harder. "Natural Sleep" unveils the emerging science of sleep and dreaming in clear terms, revealing surprising evidence showing just how much sleep we really need, what kind of sleep we need, and how we can calculate our sleep needs. We discover our biological clocks: how they are set and reset, and how they affect our hormones, neurotransmitters and sleep cycles. The latest dream research is also explored, revealing the mysterious realm of REM dreaming and lucid dreaming. Learning to remember, steer and take control over our dreams and sleep cycles is accomplished with a refreshing science-based understanding of the dreamscape and nightmares. In Natural Sleep we also find a complete scientific resource for hundreds of ancient and modern natural cures for sleeplessness - helping us achieve both good quality sleep and productive, positive dreams.

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TABLE OF CONTENTS

Introduction

Chapter One: The Need for Sleep: Why Do We Sleep?

  • How Much Sleep Do We Really Need?
  • The Sleep Study
  • Sleep Stages and Cycles
  • Sleep and Brainwaves
  • Sleep Neurotransmitters and Hormones
  • Light and Sleep
  • Dreaming
  • What is Sleep Debt?
  • Calculating Our Sleep Needs

Chapter Two: Sleep Disorders

  • What is Insomnia?
  • Obstructive Sleep Apnea
  • Narcolepsy and Cataplexy
  • Shift Work Sleep Disorder
  • Circadian Rhythm Disorder
  • Delayed Sleep Phase Syndrome
  • REM Sleep Behavior Disorder
  • Irregular Sleep-Wake Pattern
  • Non-24-hour Sleep-Wake Syndrome
  • Sleep Hygiene Disorder
  • Environmental Sleep Disorder
  • Adjustment Sleep Disorder
  • Nocturnal Eating Syndrome
  • Nightmares
  • Parasomnias
  • Restless Leg Syndrome
  • Sleepwalking

Chapter Three: Sleep and Body Cycles

  • The Melatonin and Cortisol Cycles
  • Cycling with the Sun
  • The Human Solar Clock
  • The SCN Cell
  • Circadian Rhythms
  • Ultradian Rhythms
  • Infradian Rhythms
  • By the Light of the Moon
  • Chapter Four: Medicated Sleep
  • The Real Costs of Pharmaceuticals
  • Conflicts of Interest
  • Pharmaceuticals versus Nature
  • Sleep Pharmaceuticals and their Side-Effects
  • Synthetic Melatonin?
  • 5-Hydroxytryptophan Issues

Chapter Five: Causes of Insomnia

  • Underlying Conditions
  • Rhythmic Problems
  • Anxiety and Stress
  • Poor Sleep Hygiene
  • Poor Nutrition
  • Stimulants and Depressants
  • Environmental Conditions

Chapter Six: Natural Sleep Remedies

  • Light Therapy
  • Fixed Light Therapy
  • Rotational Light Therapy
  • Nutrients and Foods
  • Minerals
  • Western Herbs
  • Chinese Herbs
  • Ayurveda
  • Aromatherapy
  • Homeopathy
  • Tissue Salts
  • Flower Essences
  • Massage Techniques
  • Acupuncture
  • Acupressure
  • Vigorous Exercise
  • White Noise
  • Natural Noise
  • Music
  • Guided Imagery
  • Breathing
  • Color
  • Meditation and Prayer
  • Progressive Relaxation
  • Hydrotherapy

Chapter Seven: Sleep Hygiene Solutions

  • Alarm Clocks
  • Temperature Regulation
  • Bedding and Pajamas
  • Fresh Air
  • Humidity
  • Our Bedroom Habitat
  • Managing Sleep Debt
  • Naps
  • Anti-Snoring Strategies
  • How to Avoid Jet Lag Naturally
  • Pattern Scheduling
  • The Strategic Sleep Plan

Chapter Eight: The Need to Dream

  • The Importance of REM Dreaming
  • Drugs and Dreamland
  • Dreaming and Resolution
  • Nightmares
  • Remembering Dreams
  • Dream Architecture
  • Future Dreaming
  • Lucid Dreaming
  • Steering our Dreams
  • The Dreamer

References and Bibliography

Index

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