Sleep_TheMythof8Hours,thePowerofNaps...a.epub - (EPUB全文下载)

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Nick Littlehales
SLEEP
The Myth of 8 Hours, the Power of Naps …and the New Plan to Recharge Your Body and Mind
Contents
Introduction: Don’t Waste Your Valuable Time Sleeping
PART ONE: THE KEY SLEEP RECOVERY INDICATORS
  1  The Clock is Ticking
Circadian Rhythms
  2  Running Fast and Slow
Chronotype
  3  A Game of Ninety Minutes
Sleeping in Cycles, Not Hours
  4  Warming Up and Cooling Down
Pre- and Post-sleep Routines
  5  Time Out!
Redefining Naps – Activity and Recovery Harmony
  6  The Sleep Kit
Reinventing the Bed
  7  Recovery Room
The Sleeping Environment
PART TWO: R90 IN ACTION
  8  A Head Start
Using Your R90 Recovery Program
  9  Sleeping with the Enemy
Sleep Problems
10  The Home Team
Sex, Partners and the Modern Family
YOUR PERSONAL BEST
Notes
Acknowledgements
Follow Penguin
For my father, Herbert James Littlehales
Introduction
Don’t Waste Your Valuable Time Sleeping
When I asked the person behind the counter of my local bookshop where the sleep section was, she gave me a quizzical look, turned to her computer and, after some searching, pointed me in what she hoped was the right direction. Up four flights of stairs, in a dark and dusty corner, I finally found it: a small collection of academic tomes on the science of sleep; a handful of volumes on dreams and what they mean, New Age takes on an ageold process.
My hope is that this is not where you found this book.
There is a revolution going on in sleep. For too long it has been an aspect of our lives that we take for granted, and historical patterns suggest we’ve placed less and less importance on sleep itself (certainly by leaving fewer hours for it). But a burgeoning body of scientific research is drawing links between our poor sleeping habits and an array of health and psychological issues, from type 2 diabetes, heart disease and obesity through to anxiety and burnout. It’s time for sleep to take its place in the spotlight. It’s time to look at this essential process of mental and physical recovery and see how we can do it better, so that we can get the most out of our waking day and be more effective at work, give our best to our relationships with family and friends, and feel great in ourselves.
Until the mid-1990s we were getting away with it. Most of us took two consecutive days off for granted (otherwise known as the weekend). Our work finished when we left the office – or wherever it was we did our jobs – and shops were generally closed on Sundays. Then came a seismic change in our life ............

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