E-Book

The Ideal Sleep
A practical guide to improve your sleep and overcome insomnia
Nicole Gratton

How many hours of sleep do you need to function adequately when you are awake? Can you nap without disturbing your sleep? No two people are alike and their needs differ depending on their age, heredity and external circumstances. However, there are valid methods and techniques for getting better sleep. This book offers you a variety of ways to achieve ideal sleep, tailored to your needs and desires.

87 pages
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TABLE OF CONTENTS
Chapter-1 What Kind of Sleeper are You?
- Length: short, average and long sleeper
- Time: early and late riser

Chapter-2 Science and Sleep
- Physical Restoration: fatigue and energy, nutrition and digestion
- Psychological Restoration: stress and emotions, memory and creativity

Chapter-3 Sleep Hygiene
- The Four Barriers: stimulants, alcohol, stress, sleeping pills
- The Four Allies: exercise, breathing, water, sun

Chapter-4 Amazing applications
- Daytime Regeneration: lightning rest, five-minute time-out, naps
- Night Restoration: consolidated sleep, segmented sleep

Chapter-5 Bedtime Rituals
- Healthy Environment: bed, fresh air, uncluttered bedroom, healthy darkness
- Prelude to Sleep: minute of gratitude, calming breath, meditation, dreams

Chapter-6 Personalized Sleep
- Sleep for the Night Shift Workers : adjustment and discipline
- Sleep for the Elderly People: transformation and adaptation

Chapter-7 Beating Insomnia
- Four Anti-Insomnia Strategies
- Twelve Rules for Getting a Good Sleep

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