Sleep Smarter_ 21 Essential Strategies t.epub - (EPUB全文下载)

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I
still remember the feeling when my grandmother put me to sleep at night. I felt happy, I felt loved, and I felt excited about what the next day would bring. This book is dedicated to her. I will never stop representing her and sharing all of the incredible gifts that she saw in me.
It’s my sincerest wish that you not only get the best sleep possible, but that your life is happier, healthier, and full of success because of it.
CONTENTS
FOREWORD
BY
DR
. SARA
GOTTFRIED
AUTHOR’S
PREFACE
INTRODUCTION
CHAPTER
1.
KNOW
THE
VALUE
OF
SLEEP
CHAPTER
2.
GET
MORE
SUNLIGHT
DURING
THE
DAY
CHAPTER
3.
AVOID
SCREENS
BEFORE
BEDTIME
CHAPTER
4.
HAVE
A
CAFFEINE
CURFEW
CHAPTER
5.
BE
COOL
CHAPTER
6.
GET
TO
BED
AT THE
RIGHT
TIME
CHAPTER
7.
FIX
YOUR
GUT
TO
FIX
YOUR
SLEEP
CHAPTER
8.
CREATE
A
SLEEP
SANCTUARY
CHAPTER
9.
HAVE
A
BIG
“O”
CHAPTER
10.
GET
IT
BLACKED
OUT
CHAPTER
11.
TRAIN
HARD
(BUT
SMART
)
CHAPTER
12.
GET
YOUR
“FRIENDS
” OUT
OF
YOUR
ROOM
CHAPTER
13.
LOSE
WEIGHT
AND
DON’T
FIND
IT
AGAIN
CHAPTER
14.
GO
EASY
ON THE
BOTTLE
CHAPTER
15.
PLAY1
YOUR
POSITION
CHAPTER
16.
CALM
YOUR
INNER
CHATTER
CHAPTER
17.
USE
SMART
SUPPLEMENTATION
CHAPTER

18.
BE
EARLY
TO
RISE
CHAPTER
19.
USE
BODYWORK
THAT
WORKS
CHAPTER
20.
DRESS
FOR
THE
OCCASION
CHAPTER
21.
GET
GROUNDED
THE
14-DAY
SLEEP
MAKEOVER
IT’S
TIME
TO
SAY
GOODNIGHT
ACKNOWLEDGMENTS
REFERENCES
F
OREWORD
S
leep suffers from a PR problem and desperately needs rebranding. Sleep isn’t sexy. Sleep is a necessary part of life, though most of us scrape by with as little as possible. Most physicians and public health officials ignore it as a cornerstone of optimal health. Sleep just seems like a no-brainer, so few people have paid attention. Until now.
It turns out that sleep can make or break your ability to lose weight, age slowly, prevent cancer, and perform at a high level. That’s because sleep regulates most hormone production. Sleep is part of your circadian rhythm, meaning that it occurs under a repeatable, 24-hour process and is determined by the light-dark cycle of your environment. At least 15 percent of your DNA is controlled by circadian rhythm, including your b xody’s repair mechanisms.
You may be saying to yourself, “That’s fine, Dr. Sara—I’ll just take an Ambien and call you in the morning.” Sadly, pharmaceuticals aren’t the answer. Taking sleeping medication, ............

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